The 45-Minute Workout You Won't Soon Forget

by Trina Remedios

Consider this a hybrid of CrossFit + HIIT + endurance training, and you will soon see why the fat-shredding F45 is such a rage among celebrities like Ricky Martin, Joel Madden, Hugh Jackman and Nicole Richie.

What began in Australia has now spread to 200 locations across 16 countries, as F45 makes waves in the fitness circuit. Of course, it's made its way into America, too. So, buckle up and get ready for one of the most grueling workouts of your life which will go by so fast, you'll be too busy counting your reps to watch the clock.

The Program
ACE-certified personal trainer Quentin Vennie says, "F45 involves periods of high-intensity exercises coupled with periods of low-intensity exercises, completed at different time intervals." For example, if you’re using the treadmill, set the speed to about 3.0 for 30 seconds, then increase the speed to 7.5 for 30 seconds and repeat the switcheroo for 10 minutes straight." Sounds like any other high-intensity interval training (HIIT) session, doesn't it? Well, it's that, and so much more.


The Workout
What makes the F45 different is that in any given class, you can expect to do over 10 different workout routines that may not even be related. Skipping, weighted squats, sprinting, rowing, box jumps, ladder drills, mountain climbers, leg raises, planks, weighted lunges, and weighted body twists, could all be thrown into the mix on the same day.

It's a circuit training style format, where you walk into a class that resembles an obstacle course, complete with TRX cables, free weights, props, exercise mats, and other elements.

No two workouts are the same so the chances of your body getting used to them are zero, and the probability of you being bored is nearly impossible. The routine is set to upbeat music, and the studios provide you with heart rate monitors if you want to ensure you're in the 'performance' zone at all times.

Needless to say, the HIIT timeline works like a charm for F45, as you execute each move for 45 seconds which is then followed up by a 10-15 seconds break. This trend continues, right through the 45-minute class. It's about functional training for 45 minutes, 45 seconds at a time!

It's hard to dive into the class, but once you do, you'll be so caught up with completing the sets in the given timeframes that before you know it, the 45-minutes are up, you're in a pool of sweat, and your body hasn't had time to process the hesitations, aches and pains of a grueling workout. That, frankly, is the beauty and the brutality of this workout.

A Snapshot Of The Benefits Of F45

  • Improves cardiovascular function
  • Builds endurance
  • Enhances lactate threshold (when your muscles begin to feel fatigued due to lactic acid build-up)
  • It pushes your body from an aerobic to an anaerobic state
  • Provides just enough recovery time for muscular and cardiovascular development
  • Helps you lose weight
  • It is a full-body workout
  • Improves functional movement

Is The  F45 For YOU?
Interval training is intense and therefore, is not suitable for all age groups. Those close to their sunset years, or folks with weak joints, knee problems, back pain, low bone density, and the likes should steer clear of F45. As we age, we begin to lose muscle more rapidly and are more prone to injuries. One must be young and able, or if aged, at an intermediate level of fitness to be able to endure the high impact of this quick-step workout.

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