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Monday 6am – 7.55pm
Tuesday 6am – 7.55pm
Wednesday 6am – 7.55pm
Thursday 6am – 7.55pm
Friday 6am – 7.05pm
Saturday 8am – 12pm
Sunday 10am – 11.35pm
Bank Holiday Open

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The Plaza
Beacon South Quarter
Sandyford
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F45 Training is the new training technique leaving competition and clients gasping for air. F45 is the most innovative, challenging and systemised team training workout in the world. Come and train like the stars at F45 Training.

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Your First-timer’s Guide to F45 – the Aussie Workout that’s Gone Global

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 Healthcover star, Felstead told us how F45 is a key part of her workout routine.

‘I go to F45 most mornings,’ she says in her WHinterview, 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!).

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.

Not sure whether to go for runningshoes 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.”

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.

“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.”

The class: F45 Training

How the studio describes it:

F45 Training combines elements of High-Intensity Interval Training (HIIT), Circuit Training, and Functional Training. This combination of interval, cardiovascular and strength training has been proven to be the most effective workout method for burning fat and building lean muscle.

What the workout entails:

The focus is on functional movements that use multiple joints and muscles. Two or more instructors demonstrate each exercise at the beginning of the class and essentially PT the entire room throughout. TV screens display moving gifs for each exercise and count you down through each work and rest period.

What we love:

You’ll never do the same class twice, because each workout is created from a database of more than 3,000 different exercises. This means two things: one, you won’t ever get bored; two, you’ll recover quickly because you’re constantly targeting different muscle groups.

What we don’t:

The studios have pretty vague and nondescript websites, presumably because F45 is a franchise. We weren’t really 100% sure what we were signing up for before we got to the class.

Go if:

You’re in need of a lifestyle overhaul. Four times a year, every studio in the world runs the F45 8 Week Challenge at no additional cost to members. It involves following a meal plan set out by nutritionists at F45 HQ and includes a scan that assesses muscle weight, visceral fat, body fat percentage and more, so you can measure progress both inside and out.

Avoid if:

You don’t like camaraderie and have a bit of an ego. Post-workout high-fives are obligatory and there are no mirrors.

Lung burner rating:

8 out of 10. You can burn up to 1,000 calories in a single session if you work hard enough.


A word from the PT:

“Wherever you are in your fitness journey, F45 has the answer,” says Haydn Elliott, who co-owns F45 Oxford Circus with business partner Tristan Smith. “It’s an unintimidating, enjoyable, and results-proven environment that takes all the thinking out of your training. I’ve never seen a concept that has people raring to go at 5:30am or 6pm straight after after work. It’s addictive, but more importantly, it’s genuinely life-changing.”

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