F45 Training, originating in Australia, has gained global popularity for its 45-minute, high-intensity group sessions, blending HIIT, circuit training, and functional exercises. These workouts are divided into four main categories—Cardio, Resistance, Hybrid, and Recovery—so you can easily focus on your particular fitness goals. Below, you’ll find a comprehensive list of the program’s named workouts, arranged by category, to help you discover different workout variations, including popular ones like the F45 High Rise. In this section, you’ll find an in-depth look at all the named workouts F45 Training provides. We’ve drawn details from the official F45 website and other fitness resources so you can get a clear picture of each session’s focus. This breakdown should be especially helpful if you’re curious about specific sessions like the F45 High Rise or just want a broader understanding of what’s available.
The Gravity workout, is a cardio-focused session aimed at enhancing athletic skills, particularly in cardiovascular fitness, flexibility, and mental resilience. This analysis explores the workout’s structure, benefits, preparation, and user experiences, ensuring a thorough understanding for fitness enthusiasts.
Detailed Description of the F45 Gravity Workout
The Gravity workout is structured to maximize intensity and efficiency, typically organized into three pods, each containing three stations. Participants rotate through these stations, performing exercises for 45 seconds with 15 seconds of rest, repeated for four laps per pod. This format ensures a continuous, high-heart-rate session, aligning with HIIT principles.
Based on user discussions, particularly from fitness forums like Reddit, the exercises are primarily bodyweight and plyometric, focusing on cardio and functional movements. A specific example from January 29, 2020, includes:
| Pod | Stations/Exercises | Details |
|---|---|---|
| Pod 1 | 1. Plyometric Lunge 2. Wide Mountain Climber 3. 10x Shoot Throughs + 10x Heel Taps | Cardio-focused |
| Pod 2 | 1. Ice Skater + Hop 2. Leg Raise 3. Push-up + Clap | Cardio-focused |
| Pod 3 | 1. Burpee + 180 Jump 2. Feet Up Crunches 3. Shuttle Run with 10 Mountain Climbers each end | Cardio-focused |
This structure was noted as “brutal” and “cardio/endurance intense” by users, with some expressing disappointment in core stations for lacking weight, though trainers sometimes added weights for variety. It’s important to note that exercises may vary by session, but the focus remains on enhancing athletic performance through dynamic, explosive movements.
Scientific Benefits and Research Support
The benefits of the F45 Gravity workout are well-supported by scientific research, particularly in the domains of HIIT and plyometric training. Here’s a detailed breakdown:
- Improved Cardiovascular Fitness: The high-intensity intervals elevate heart rate, enhancing aerobic capacity. A study by Helgerud et al. (2007) found that HIIT improves VO2 max more effectively than moderate training, suggesting Gravity’s structure can significantly boost cardiovascular health (Helgerud et al., 2007).
- Enhanced Muscular Endurance and Strength: Bodyweight exercises like push-ups and lunges build endurance, while plyometric movements, such as plyometric lunges, improve explosive strength. Markovic and Mikulic (2010) demonstrated that plyometric training enhances neuromuscular function and increases muscle power, aligning with Gravity’s focus (Markovic & Mikulic, 2010).
- Increased Agility and Flexibility: Dynamic movements like ice skaters and shuttle runs improve coordination and agility, while exercises like leg raises promote flexibility. Research on plyometrics, such as an umbrella review, highlights improvements in change of direction speed and dynamic postural control, beneficial for athletic performance (Effects of Plyometric Training on Physical Performance: An Umbrella Review).
- Mental Toughness: The intensity of Gravity builds mental resilience, as participants push through challenging intervals. This aligns with findings on HIIT’s psychological benefits, enhancing endurance and determination.
These benefits make Gravity a comprehensive workout, suitable for those seeking to improve overall fitness, though individual experiences may vary based on fitness levels.
Preparation and Tips for Success
To maximize the Gravity workout’s effectiveness, proper preparation is crucial:
- Warm-Up: Begin with dynamic stretches and light cardio to prepare muscles, ensuring readiness for intense activity. F45 classes typically include a warm-up, but home participants should replicate this.
- Attire and Equipment: Wear breathable clothing and supportive shoes for jumping and quick movements. Bring a water bottle for hydration and a towel for sweat management.
- Mental Preparation: Approach the session with a positive mindset, ready for a challenge. It’s designed to push limits, but modifications are encouraged to prevent injury.
Tips for success include pacing yourself, focusing on form to avoid injuries, staying hydrated during rest periods, and engaging with the F45 community for motivation. Users on Reddit noted the importance of listening to the body, especially for those finding certain pods, like Pod 1, particularly tough.
User Experiences and Testimonials
User feedback, particularly from Reddit threads, provides insight into the Gravity workout’s reception. Many describe it as “brutal” yet rewarding, with one user stating, “Gravity was rough!! Pod 1 was the worst,” highlighting intensity. Another appreciated it as a “cardio/endurance intense” session, noting improved fitness levels. However, some found it challenging for taller or heavier individuals, with comments like, “I’m tall, with a lot of body weight. So, I’m anti-gravity, so to speak.” These varied experiences underscore the workout’s adaptability, with modifications recommended for different fitness levels.
Comparison and Contextual Fit
Compared to other F45 workouts, Gravity is cardio-focused, differing from resistance or hybrid sessions. It’s akin to other HIIT programs but unique in its pod-based, bodyweight structure, offering a community-driven experience. This makes it suitable for those seeking a quick, intense cardio session, fitting well into busy schedules, as supported by HIIT’s time efficiency (HIIT Benefits: 7 Reasons to Try High Intensity Interval Training).
Conclusion and Recommendations
The F45 Gravity workout is a high-intensity, cardio-focused session that enhances cardiovascular fitness, muscular endurance, agility, and mental toughness, backed by scientific research on HIIT and plyometrics. Its structure, involving rotating pods and varied exercises, ensures a dynamic, challenging experience. For optimal results, prepare with a warm-up, focus on form, and engage with the community. Whether a seasoned member or beginner, Gravity offers a transformative fitness opportunity, encouraging participants to push their limits safely.
Table: Summary of Gravity Workout Structure and Exercises
| Aspect | Details |
|---|---|
| Duration | 45 minutes |
| Structure | 3 pods, 3 stations per pod, 4 laps per pod, 45 seconds work/15 seconds rest |
| Exercise Types | Plyometric, bodyweight, cardio (e.g., plyometric lunges, burpees, shuttle runs) |
| Focus Areas | Cardiovascular fitness, agility, flexibility, mental toughness |
Key Citations
- Aerobic High-Intensity Intervals Improve Vo2max More Than Moderate Training
- Neuro-musculoskeletal and Performance Adaptations to Lower-Extremity Plyometric Training
- Effects of Plyometric Training on Physical Performance: An Umbrella Review
- HIIT Benefits: 7 Reasons to Try High Intensity Interval Training
- F45 Training Workouts
- Reddit r/f45 Community