If you don't know what F45 is, it may just look like a typo but in fact, it's the Aussie workout sensation that's as gritty and gruelling as group exercise gets.
Celebrities such as Nicole Richie and homegrown Made In Chelsea star Binky Felstead all applaud the fitness routine.
The founder of The Mummy Tribe fitness retreats and previous Women's Health cover star, Felstead told us how F45 is a key part of her workout routine.
'I go to F45 most mornings,' she says in her WH interview, referencing the Fulham, Kingston and Oxford Circus branches of the group circuit franchise. 'It's idiot-proof. You turn up, they show you what you have to do and you smash it out in 45 minutes.'
As to why she's such a fan? 'It sets me up for the rest of the day, I'm in the best mood ever – happy endorphins flowing.'
The 28-year-old mother of one (Binky shares daughter India, age one, with ex-boyfriend and former MIC co-star, Josh 'JP' Patterson) isn't the only advocate of the Aussie fitness phenomenon.
What is F45?
The concept is super simple. Every F45 studio in the world runs the exact same 45-minute class each day, which incorporate functional movements that are designed to target fat loss and help to build and maintain lean muscle mass.
These alternate between HIIT-style cardio, strength training, or a no-nonsense hybrid mixture of the two (for when you’re feeling really fit).
Here's what you need to know about F45.
What is functional training?
Functional training relates to a workout that mimics the movements you use everyday. Think squatting, lifting, pulling, pushing, jumping and twisting.
“Movements that support a person’s ability to complete everyday activities, from walking up the street to picking up a box off the floor,” says Haydn Elliott, who co-owns F45 Oxford Circus with business partner Tristan Smith.
What do the F45 workouts offer?
No two workouts are the same. By varying the exercise type and the number of exercise stations, as well as the work time and rest time, each F45 session promises to provide a challenging workout that constantly pushes your body to the limit.
“Each session, whether it’s resistance, cardio, or a hybrid, hits every single muscle group,” says Elliott. “By spreading that volume throughout the week, rather than targeting singular muscle groups on certain days, you can train at a better standard without putting your body through unnecessary stress.”
Two (or more) personal trainers are on hand at every class to demonstrate each and every exercise before the warm-up, keep motivation rocketing as you work your way through the stations, correct your form, and offer alternatives for members who want or need them.
“Every single movement can easily be regressed and progressed for each individual,” Elliott explains. “This means people of all levels can be in the same room together working to their full capability. That takes away the ‘intimidation’ factor for beginners, which is a beautiful thing.”
‘How will I ever remember what’s coming next,’ you’re thinking. F45 has a solution for that. TV screens are dotted around the studio to guide you through the workout, previewing each exercise in gif format, counting down the work period for each station, and indicating when to move on (or rest!).
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How many calories do you burn doing F45?
Well, that depends on how hard you work, and it’s important to remember calorie burn is unique. If you give it your all, the short answer is: loads. One WH staffer’s heart rate monitor once recorded 700 calories in a 45 minute session.
What should I wear to F45 classes?
Not sure whether to go for running shoes or weight lifting trainers? Go for flat-soled gym shoes, particularly on resistance days; a raised heel will throw your form off and could lead to injury. Avoid zips, as they’ll dig in during floor work – here’s our pick of the best gym leggings for sweaty workouts.
In many studios, workout towels and shower towels are provided, but it’s worth checking in beforehand. Elliott’s top tips for making the most of each sweat sesh? “Number one, leave your pride at the door,” he advises. “Number two, attack each set. Number three, use a Lionheart to keep yourself accountable during and after the session.”
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What is the F45 8 week challenge?
Lauded and feared in equal measure (just kidding), the eight week challenge delivers admittedly impressive before-and-after photos.
The challenge runs four times across the course of the year, and requires its participants to work out at F45 at least five times a week for eight weeks, while at the same time following a meal plan created by nutritionists at F45 HQ, which is set out in a downloadable app.
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“If you follow the nutrition plan and train hard, you can get into the best shape you’ve ever been in,” Elliott says. “When people complete the eight week challenge, they come out of it with a huge deal of self-confidence that carries into all other areas of their life.”
Why should I join an F45?
It’s not all about the calorie burn. It sounds cheesy, but each F45 studio is set up to encourage a lifestyle overhaul by fostering a genuine sense of camaraderie. The personal trainers get to know each member on first-name terms. Post-workout high fives are obligatory. Each studio has its own dedicated online community, and end-of-challenge nights out are commonplace.
“Being a member eases your transition into a healthier, better-balanced lifestyle,” Elliott advises. “Not just for people coming into fitness for the first time, but also for people who have done fitness for years and have become accustomed to seeing it as a burden. F45 is challenging, but more importantly, it’s fun.”
How much does it cost to join F45
F45 classes trial for £20 a week and then a three-month membership may approximately cost £195, meaning you will be paying around £65 per month.
F45 training locations across the UK and the Republic of Ireland
Keen to lace up and get your sweat on? Here’s a full list of every F45 studio in the UK, including the sites that are opening soon.
F45 Ashtead
F45 Bath – opening soon
F45 Battersea Park – opening soon
F45 Birmingham Central – opening soon
F45 Borough – opening soon
F45 Bray – opening soon
F45 Brighton Central
F45 Bristol Central – opening soon
F45 Brixton
F45 Camberley – opening soon
F45 Cambridge Station – opening soon
F45 Camden
F45 Cardiff Central – opening soon
F45 Chelmsford
F45 Croydon
F45 Dublin IFSC
F45 Ealing
F45 Farringdon
F45 Fulham
F45 Haggerston – opening soon
F45 Harrogate
F45 Holloway – opening soon
F45 Islington
F45 Kensington Olympia – opening soon
F45 Kings Cross – opening soon
F45 Kingston
F45 Leadenhall Market – opening soon
F45 Liverpool Street
F45 London Bridge
F45 London Fields – opening soon
F45 London Paddington
F45 London Victoria – opening soon
F45 Oxford Circus
F45 Peckham Rye
F45 Ravenscourt Park
F45 Rathmines – opening soon
F45 Reading
F45 Sandyford
F45 Shepherds Bush
F45 Shoreditch High St – opening soon
F45 Southampton Central – opening soon
F45 Spinningfields – opening soon
F45 Stratford
F45 Tooting
F45 Tottenham Court Road
F45 Tower Bridge
F45 Townsend St Dublin
F45 Twickenham – opening soon
F45 Upper Thames St – opening soon
F45 Vauxhall – opening soon
F45 Wandsworth
F45 Waterloo – opening soon
