Most classes are 45 minutes long — just long enough to get a butt-kicking, full-body workout, but short enough for busy people who don't have hours and hours to spend at the gym. While time is used efficiently, instruction and fun are also part of the plan.
"We always start with an introduction that welcomes new members, then we explain the format of the class and demonstrate all the exercises in the session," says Tara Teakle, co-owner of F45 Williamsburg in Brooklyn, New York. "Then we add in some pumping tunes, warm up together to prepare everyone's body for the class, and the session is away.”
After the warm-up, you'll move from station to station, performing a different exercise at each. "Every studio offers the same class at different times throughout the day, but that workout is never repeated, thanks to our F45 Athletics and Peak Performance Department, who have a database of over 3,500 exercises they pull from," says Deutsch. Some of the exercises you might do in a session include:
•Push-ups with a resistance band
•Kettlebell lunges
•Sled pulls
•One-arm shoulder press
•Stability-ball bench press
•Lunge with a military press
•Squat with barbell
You'll also work with some unique equipment you may not have used before, such as battle ropes. Although you don't have to have any experience to participate in F45, you do need to have an open mind and a readiness to try new things.
As for class size, while the number of participants depends on the location where you attend class (and the time of day your class takes place), the franchises tend to keep classes on the smaller side. Expect between 15 and 30 people in the class total, with at least two trainers on hand to coach you through everything.
Is F45 Training for Everyone?
If all of that sounds pretty intimidating, don't stress. F45 classes are made for people of all fitness levels, from beginners to athletes. "That's one of the great things about F45: Every exercise can be regressed or progressed to suit individual needs," Teakle says. "All of our trainers undergo specific training and are experts in modifying these exercises to suit every client.”
Even if you have physical limitations, you can participate. "There are always multiple trainers on the floor, so whether members are restricted by an injury, haven't trained in a while or are preparing for an elite sporting competition, our expert trainers are there to guide and challenge every person in the class," Teakle says.
If you're on the fence and feeling a little nervous about trying it out, Teakle says don't be. "F45 is about community and having fun. After all, our motto is 'team training — life-changing.'"
Calories Burned During an F45 Class
"In any of our classes, you can burn 500 to 800 calories in 45 minutes," says Deutsch. Of course, calorie-burning depends on a number of factors, including your gender, age, weight, fitness level, and genetics. Ultimately, it comes down to the effort you put in. The harder you work in each class, the more calories you'll burn.
You can use the F45 LionHeart wireless heart rate monitors to track your workout. "At the end of your workout, you will receive an email with a recap, including calories, heart rate, and point score," Deutsch says. "Our heart rate monitor is also linked to our F45 TVs in the studio, so you can track your heart rate during your workout!"
Tips for Making the Most of Your F45 Workouts
F45 training is challenging, so you need to prepare your body before class and take care of it after the workout. "Before you come to a class, we recommend you are ready and energetic to go. Whether that's a good nights sleep, pre-workout supplement, new workout attire to help you feel your best, this varies between individuals," says Deutsch.
And definitely come dressed to move and sweat. While you should ultimately wear what you feel most comfortable in, prioritize workout clothing with moisture-wicking materials that don't ride up or slip but also don't restrict movement.
For example, ladies might want to work out in a medium-impact sports bra and workout leggings, while guys may opt for looser-fitting workouts short and tee. Proper rest and hydration between sessions are also key to a fast recovery and better performance. "After class, we always suggest a good stretch, lots of hydration and to get in a healthy, high-protein meal within 45 minutes," Deutsch says.
If you want to become a part of our F45 family & get these results for YOURSELF, please sign up for our 1-week FREE trial & someone from our team will contact you about our current Foundation Membership options! We can’t wait to see you at our studio! Team training, life-changing. #F45Training #F45Sparta
* F45 Sparta is located at 12 North Village Blvd, Suite A, Sparta Township, NJ. The same complex as the brand new ShopRite on Route 15 North.
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