What Is F45 Training?
F45 stands for Functional 45. It’s a 45-minute group fitness class that’s taken Melbourne by storm.
But is it worth the hype? Let’s break it down.
The F45 Formula
Every class follows the same structure. 45 minutes. High intensity. Functional movements.
You rotate through stations. Each station has a different exercise. Work for set time periods. Rest briefly. Repeat.
Sounds simple. And it is. That’s part of the appeal.
What Makes It Different
Functional Movements
F45 focuses on movements you use in real life. Squatting. Pushing. Pulling. Rotating.
Unlike machines that isolate muscles, F45 exercises work multiple muscle groups together.
High Intensity Intervals
You work hard for short bursts. Then recover briefly. This pattern torches calories and improves fitness fast.
Research shows HIIT burns more calories than steady-state cardio. Even hours after your workout ends.
Group Energy
Working out with others pushes you harder. It’s science. Social facilitation makes you perform better.
The Melbourne F45 Scene
F45 started in Australia. Melbourne has dozens of studios now.
Popular in areas like South Melbourne and St Kilda. Busy professionals love the time efficiency.
What You Can Expect
Cardio Days
Heart rate stays elevated. Lots of jumping. Running. Explosive movements.
Expect to sweat. A lot.
Strength Days
Focus on resistance training. Weights. Resistance bands. Bodyweight exercises.
Still fast-paced. But more emphasis on building muscle.
Hybrid Days
Mix of cardio and strength. These are often the toughest sessions.
The Good Stuff
Time Efficient
45 minutes including warm-up and cool-down. Perfect for busy schedules.
Variety
Workouts change daily. You won’t get bored. Your body won’t adapt too quickly.
Community
Regular members become friends. Accountability through social connection.
Scalable
Exercises can be modified for different fitness levels. Beginners and athletes in the same class.
The Not-So-Good
Cost
F45 memberships aren’t cheap. Often $200+ per month in Melbourne.
Cookie-Cutter Approach
Everyone does the same workout. No customization for individual needs or goals.
Injury Risk
High intensity plus group pressure can lead to poor form. Especially when you’re tired.
Limited Coaching
One trainer for 20+ people. Hard to get individual attention.
Who F45 Works For
Busy Professionals
Quick, efficient workouts. Multiple class times. Fits hectic schedules.
Social Exercisers
Love the group energy. Thrive on competition and camaraderie.
Variety Seekers
Get bored easily with routine. Need constant change to stay motivated.
Who Should Look Elsewhere
Beginners
Fast pace and complex movements can be overwhelming. Better to learn basics first.
Injury-Prone
Need more individual attention and movement modification.
Specific Goals
Training for marathon? Building serious muscle? F45 might not be specific enough.
F45 vs Personal Training
F45 gives you variety and energy. Personal training gives you customization and attention.
Our Prahran personal trainers often work with F45 members. They love the classes but need individual help with form and goals.
The Science Behind It
HIIT training improves cardiovascular fitness fast. Studies show significant improvements in just 4 weeks.
Functional movements transfer to daily activities better than machine exercises.
Group exercise increases adherence. You’re more likely to stick with it.
Making F45 Work Better
Start Slow
Don’t go all-out on day one. Build intensity gradually.
Focus on Form
Better to do fewer reps correctly than many reps poorly.
Listen to Your Body
High intensity every day can lead to burnout or injury.
Supplement Wisely
Add mobility work and individual training as needed.
The Melbourne Alternative
Love the F45 concept but want more personalization? Our mobile personal trainers create F45-style workouts just for you.
Same intensity. Same variety. But designed around your goals and limitations.
Popular in Port Melbourne and Williamstown where people want results without the commute.
The Bottom Line
F45 works for many people. The combination of intensity, variety, and community is powerful.
But it’s not magic. Success still comes down to consistency and effort.
Is F45 Right for You?
Ask yourself:
- Do you enjoy group fitness?
- Can you handle high intensity?
- Do you have a solid movement foundation?
- Is the cost worth it for you?
If you answered yes to most, F45 might be perfect.
Getting Started
Most F45 studios offer trial classes. Try a few different locations and instructors.
See how your body responds. Some people thrive. Others burn out quickly.
The Smart Approach
Whether you choose F45 or personal training, consistency matters most.
Find something you enjoy. Something you’ll stick with long-term.
Ready to explore your options? Book a free session to see what works best for you.
Want the benefits of F45 with personal attention? Our online personal training combines high-intensity workouts with individual coaching. Or check out our 6-week reset program that delivers F45-style results with custom nutrition.