F45 offers thousands of exercises, customized training systems, circuit movement patterns, timing modules and workouts that change on a daily basis. Each F45 studio has access to these training systems. Integrated technology is a key aspect of the systematic aesthetic with the same video workout demonstrations and F45 DJ playlists played across all studios. Its drawing capacity is its 45-minute session that combines high-intensity interval training (HIIT), functional training and circuit training. The fusion of interval, strength and cardiovascular training is targeted at burning fat while building lean muscle.

Known for their 45 day challenges, the F45 Challenge is based upon a holistic model that encompasses fitness, nutrition and lifestyle. It runs for 45 days and offers its members training and nutritional coaching through a digital app that includes daily meal plans and calorie tracking. There is also an option to receive delivered meals to your doorstep. Its drawing card is its rapid physical transformation, as well as the cash prizes for male and female participants (each F45 studio conducts its own Challenge). The before and after Challenge photos have become a notable aspect of the fitness brand, showcasing images of members’ physical progress from the beginning and end of the Challenge.

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