F45 Cost + Review 2024

Let’s cut to the chase about F45 training: It ain’t cheap. As boutique fitness studios go, the F45 experience sits at the pricier end of the spectrum with unlimited monthly memberships ranging from $100-250 depending on your location.

I know, I know – that fitness club you drive by on the way to work only charges $10 a month. Why dollop out the price of a nice pair of sneakers per month on workouts?

Well for starters, those TV ads never show the dingy weight rooms, worn-out treadmills, and obsolete group exercise schedules lurking behind the “10 bucks a month” pitch.

Conversely, F45 greets you with a meticulously designed workspace dressed in snazzy red and blue hues, stocked to the brim with state-of-the-art fitness machinery. And every time you show up, an energizing new 45-minute workout awaits tailored to blast calories and transform physiques in ways those old-school gyms can’t touch.

The world-class trainers, camaraderie, and results-driven ethos further heighten the experience compared to your average gym. Yes, you invest more upfront, but F45 delivers returns through better health, fitness, and fun long after those $10 gyms lose their luster.

F45 Cost + Review 2024

F45 Cost

F45 is a popular fitness franchise that offers 45-minute high-intensity interval workouts. With over 1,750 locations globally, F45 is becoming one of the fastest-growing boutique gym chains. This article provides a comprehensive 2024 review of F45 training including costs, workouts, benefits, downsides, competitor comparisons, and more.

What is F45 Training?

F45 stands for “Functional 45” – functional training workouts that are 45 minutes long. The Australia-based company combines high-intensity interval training (HIIT) and functional movements for an efficient, full-body workout.

The gym layout consists of different stations with equipment like kettlebells, ropes, medicine balls, etc. Large TV screens demonstrate the exercises at each station. Upbeat music keeps your heart rate up as you rotate between stations for 45 seconds of work and 15 seconds of rest.

Each F45 location offers new pre-designed workouts daily focusing on different goals:

  • Mondays, Wednesdays, Fridays: Cardio fitness
  • Tuesdays, Thursdays, Sundays: Strength building
  • Saturdays: 60-minutes of combined cardio and strength

This allows you to target different muscle groups and fitness goals each visit.

F45 Workout Format

F45 workouts follow a consistent format but use different exercise combinations to keep things fresh. Here’s what a standard F45 workout looks like:

Warm-Up (2-3 minutes)

  • Light cardio or dynamic stretches

45 Seconds On, 15 Seconds Off

This HIIT format continues for about 35-40 minutes. You’ll perform exercises like:

  • Bodyweight movements (squats, lunges)
  • Lifting weights (dumbbells, kettlebells, etc.)
  • Using equipment (TRX bands, rowing machines, etc.)

Cool Down

  • Option to stretch on your own after class

Having a different workout focus daily helps create balanced programming to build strength, endurance, power, etc. The fast pace keeps your heart rate elevated the entire time for an efficient calorie and fat burn.

F45 Instruction and Trainers

While TV screens demonstrate each exercise, 1-2 certified personal trainers also coach each class:

  • Explain the workout format
  • Provide exercise modifications
  • Offer encouragement and tips

The trainers help create a high-energy atmosphere. However, they do not demonstrate the exercises themselves – the TV screens fulfill this role.

Cost of F45

F45 pricing depends on your membership level and location but expect to pay $100-250 monthly for unlimited classes.

Some membership options include:

  • Drop-in: $20-30 per class
  • 8 Classes Per Month: $100-150
  • Unlimited Classes: $150-250

Additional membership perks can include discounts on merchandise, free guest passes, etc. Many locations also run new member specials like 1-2 weeks free or reduced signup fees.

Overall, costs are similar to other boutique fitness studios like Orangetheory, Barry’s Bootcamp, and more.

Calories Burned During F45

F45 founder Rob Deutsch estimates you can burn 500-800 calories per 45-minute workout. However, calorie burn varies significantly based on:

  • Weight: Heavier people burn more calories.
  • Effort level: Working out harder burns more calories.
  • Cardio vs. strength days: Cardio days tend to burn more calories.

While 500-800 calories is reasonable for some, don’t take it as gospel. Use it as a ballpark estimate and track your numbers.

The F45 Challenge

The F45 Challenge is a popular 8-week fitness and nutrition contest held 3-4x per year. Participants across gyms compete for cash, prizes, and bragging rights.

Here’s how it works:

  1. Sign up for the F45 Challenge in the app
  2. Follow a structured 45-day workout and diet plan
  3. Input your metrics into the app (weight, measurements, progress pics, etc.)
  4. Earn points for hitting daily food and workout targets

The more points you accumulate, the better prizes you can win if your gym places well. This incentivizes you to follow the program diligently.

The F45 Challenge combines trainer-led workouts with expert dietary guidance for maximum results.

Pros and Cons of F45 Training

As with any workout program, F45 has both advantages and disadvantages:


  • Efficient full-body training: Hit all muscle groups in 45 minutes
  • Expert coaching: Trainers guide your form and intensity
  • Structured programming: New workouts daily to prevent boredom
  • Motivating challenges: Opportunity 2-4x a year to transform your fitness
  • Community atmosphere: High-energy music and classmates push you


  • High cost: Above-average monthly fees compared to regular gyms
  • Very fast pace: Challenging for beginners to keep up
  • Limited class schedule: Usually offer 2-3 classes per weekday morning
  • Repetitive exercise demos: Some find watching the same video demos boring daily
  • Minimal flexibility training: More focus on HIIT cardio and weights

The pros seem to outweigh the cons for most people as evidenced by F45’s rapid global growth. But it comes down to your individual preferences and budget.

How F45 Compare to Similar Workouts?

HIIT-focused studio fitness chains have boomed in popularity over the past decade. Here’s how F45 training stacks up against the top competitors:

workout Avg Cost Class Length focus
F45 $100-250/month 45 mins HIIT + Weights
Orangetheory $59-159/month 60 mins HIIT + Cardio
Barry’s Bootcamp $190-320/month 50 mins HIIT + Cardio + Weights
CrossFit $100-200/month 15-20 mins HIIT Bodyweight WODs
  • Cost: F45 is mid-range pricing-wise
  • Class length: Barry’s Bootcamp offers the most workout time
  • Focus: F45 provides the best balance of HIIT cardio and strength training

Overall, it’s hard to go wrong with any of these four options. Try out their free intro workouts and see which you like best before committing.

Frequently Asked Questions About F45 Training

If you’re considering trying F45 training, you probably still have some questions. Here are answers to the 10 most frequently asked questions:

  • 1. Do you have to book F45 classes ahead of time?

Most locations recommend booking classes 12-24 hours in advance through their app to guarantee your spot. However, some classes often have last-minute openings too.

  • 2. What should I wear to F45 training?

Wear lightweight, breathable fitness clothes that allow free range of motion. Bring a water bottle and towel as well. You can work out barefoot or bring cross-training shoes.

  • 3. Can I bring a friend to F45 for free?

Some locations offer 1-2 free guest passes when you join but all visits after that require a paid membership. Check with your gym.

  • 4. Is F45 good for weight loss?

Yes! The high-intensity intervals, full-body resistance training, and optional nutrition challenges make F45 an extremely effective workout program for losing fat.

  • 5. Is F45 harder than Orangetheory?

They’re both challenging HIIT workouts. However, many people find the heavier strength training component makes F45 a bit more intense than OTF.

  • 6. Can beginners do F45 training?

As long as you’re medically cleared to exercise, beginners can complete F45 workouts. The trainers will show form modifications allowing people of all fitness levels to participate while avoiding injury.

  • 7. Is F45 better than CrossFit?

They’re different types of functional training, both offering excellent fitness. F45 focuses more on HIIT cardio while CrossFit emphasizes heavier lifting. Choose based on your preferences.

  • 8. Do you have to follow the F45 Challenge meal plan?

No, the F45 Challenge meal plan is optional and just one of many resources to help improve your nutrition habits. You can still participate without following it exactly.

  • 9. Can I do F45 at home?

Yes! F45 offers several options to work from home:

  • Stream classes on their app
  • Join live Zoom workouts
  • Purchase F45 equipment packages for home gyms
  • 10. Is there an age limit at F45 gyms?

Most locations allow ages 16+ although some have age minimums as low as 13 years old. As long as you’re cleared to exercise, people well into their 60s and 70s do F45 training.

Best F45 Gym Alternatives 2024:


We hope this complete F45 Training costs and pricing guide gave you the full picture of what to expect as a member.

The major takeaways:

F45 Training offers:

  • Fun 45-minute circuit and HIIT workouts
  • First class is always free to try
  • Members pay $150 – $250 for unlimited monthly access
  • Discounted 5/10/20 class packs are available

Ready to experience a high-energy workout with a supportive community at F45? Find your nearest location using their studio finder and check out introductory special offers today!

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