F45 Firestorm Workout [Everything You Need to Know]

F45 has taken the fitness world by storm these last couple of years since it managed to come up with a unique approach to what is considered the most boring activity: working out. Instead of going to a typical gym and creating your own workout from scratch, F45 does that for you and provides you with unique daily training routines that are fun and intense. With over 50 different workouts to choose from, you’ll never feel the boredom of performing the same thing over and over again. Every day, a different workout is selected and you get to join several other members for an amazing session. One of these workouts is called the F45 Firestorm, what is it about? How is it performed? And is it challenging?

The F45 Firestorm workout is a cardio-based routine that consists of 27 different stations and up to 54 total sets (just like a “firestorm” of exercises). The stations focus on high-intensity interval exercises as well as bodyweight training.

In this article, we’ll talk about what an F45 Firestorm workout is all about, if it’s hard, and some examples of how it’s performed.

What is the F45 Firestorm Workout?

f45 firestorm workout

As I mentioned in the beginning, the best thing about F45 Training is the fact that it provides you with fun, intense, and custom workouts that change every single day. 

What’s more unique about these workouts is that they’re often labeled using cool and eye-catching names.

And F45 does a good job at selecting these names, you have things like Varsity, Triple Threat, Empire, Renegade, 22, Double Down, Abacus, Checkmate, Quarterbacks, Double Down, and of course, the Firestorm workout.

It’s true that sometimes, these names are selected randomly just because they appear cool to grab the attention and curiosity of members like the Moon Hopper, Tokyo Disco, or Miami Nights workout, but the majority of the time, the names themselves give a slight hint of what the routine is actually gonna be about. And “Firestorm” definitely falls into the latter category.

As we all know, a firestorm refers to a very intense and destructive outburst of fire that is usually caused by an immense explosion. But what does this have to do with this particular workout?

Well, because of its intensity, and by the end of it, you’re gonna feel like a firestorm ready to burn anything that gets in your way.

And unlike the majority of F45 workouts, this one can have up to 27 stations and 54 sets (if that’s not a firestorm, then I don’t know what is).

The F45 Firestorm workout is a cardio-based routine and is widely considered “one of the hardest”. It consists of a large number of stations that all focus on high-intensity interval exercises and bodyweight training.

The way you go around the room is that you do 2 laps with 30 seconds of work followed by 10 seconds of rest.

Here is everything you need to know about this workout broken down into bullet points:

  • Stations: 27
  • Pods: 1
  • Laps: 2
  • Sets: 1 per station
  • Timing: 30 seconds of work /10 seconds of work
  • Miscellaneous: 1-minute hydration break

F45 Firestorm Workout Examples:

Here are two examples of what an F45 Firestorm workout will look like (keep in mind that this may look different depending on your studio).

Workout Example 1:


  • 27 stations
  • 1 set at each station
  • 30 seconds work/10 seconds rest.
  • 2 laps around the room with a 1-minute hydration break.


  1. Battle Ropes Singles Hands Close – Wide
  2. Battle Ropes Cross Overs
  3. Battle Ropes Butt Kicks
  4. 10 High Knees 5 Tuck Jumps
  5. Deadball Combo Row + Burpee
  6. Speed Sprawls
  7. Push-Up Position Donkey Kicks
  8. 5 Double Foot Mountain Climbers + 4 Shoot Throughs
  9. Cones Jumps Forward + Backward Movement
  10. Sprinter Arms
  11. Deadball Frog Squat
  12. Step Trainers (X2) Shuffle + Fast Feet
  13. Dumbbell Alternating Arm Speed Hammer Curl
  14. Plate Weighted Sit Up
  15. Balance Trainer Dumbbell Jump On + Off + 4 Punches
  16. Explosive Heel Clicker Jumps
  17. Bike Seated
  18. Bike Seated
  19. Plate Squats + Scapula Squeeze
  20. Sandbag Snatch
  21. High Knees On The Spot
  22. Deadball Knee Touches Standing Left
  23. Sandbag Double Clean Fast Feet Sprawl
  24. Kettlebell Burpees
  25. Jump Squat
  26. Shuttle Sprint
  27. Shuttle Sprint With Lateral Jumps.

Workout Example 2:


  • Same format as workout example 1


  1. Battle Ropes Singles
  2. Battle Ropes Alt Limb Shuffle
  3. Balance Trainer Deadball Fast Feet 180
  4. 10 x Dumbbell Punches + 10 x Shuffle
  5. A Steps + Clap
  6. Soft Box 10 x High Knees Box Jump
  7. Bench Hop
  8. Rowing Machine
  9. Rowing Machine
  10. Soft Box Decline Push Up + Jump Up
  11. Burpee
  12. Moving Plank
  13. Box Jump
  14. Deadball Overhead Slams
  15. 10 X High Knees + 5 Drop Squats
  16. Lateral Tuck Jumps
  17. Sledgehammer Tuck the bales
  18. High Knees on the Spot
  19. Bike Hover
  20. Bike Hover
  21. Sandbag Clean + Squat
  22. 1 x Inchworm + 2 x Burpee
  23. Seal Jacks
  24. Step Trainer Seated Squat Jumps + Foot Release
  25. Activation Bands Step Trainer Single Leg Bound
  26. Sled Push Sprint
  27. Sled Push Sprint


If you’ve never done an F45 Firestorm workout before and are not sure what to expect, then I hope this article made it more clear for you. Just remember that if you find it too difficult or too easy, you have full flexibility to go lighter or heavier depending on your physical ability. And if you’re not sure how an exercise is done, just ask the trainers there and they’ll be glad to help.

All that matters is that you have a solid workout and push your body to its fullest potential. 

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