F45 Training is a global fitness franchise famous for its functional 45-minute workouts that blend high-intensity interval training (HIIT), circuit exercises, and functional movements. The concept is simple: maximize results in minimal time. In fact, a typical F45 session can burn anywhere from 400–600 calories by combining cardio and strength moves in fast-paced circuits. [F45 Official Website]
One of the reasons F45 has gained such a loyal following is that every class is different. The company maintains a vast database of exercises, ensuring members rarely experience the same session twice. This constant variety, combined with a supportive team environment, delivers the signature “no workout repeats” feel that keeps members coming back for more. F45 also periodically launches themed workouts and special events—such as “Wahlberg Week,” curated by actor and F45 shareholder Mark Wahlberg—to keep the schedule fresh. [Mark Wahlberg & F45]
What Is the High Rise Workout?
High Rise is a hybrid F45 workout session that combines the best of cardio and resistance training in one killer class. In essence, it “blends both traditional and new F45 workout styles to create a multi-faceted experience”, featuring quicker-paced sets to spike your heart rate while also incorporating old-school lifting for strength (source: f45training.com). Think of it as part high-intensity circuit and part strength endurance test. High Rise was introduced as a 60-minute Saturday specialty workout, meant to shake up the weekend routine with a fresh format.
What makes High Rise unique is its structure and pacing. Unlike a typical 45-minute F45 class with straightforward timed stations, High Rise mixes timed station circuits and rep-based sections in one session. In practice, you’ll move through different “pods” (sections of the room), some where you perform exercises for set time intervals and others where you have to complete target reps at your own pace. This blend challenges you in new ways – you get the heart-pumping cardio intervals F45 is known for, plus heavier lifting segments that test muscular endurance and mental grit. Long-time members have described High Rise as “rough, but probably one of the best workouts [F45 has] released in a long time” (source: reddit.com). In other words, it’s tough but hugely rewarding. No gimmicks or crazy novel moves – just a really well-rounded, challenging workout. F45 designed High Rise to push even veteran members out of their comfort zone, all while staying true to the fun, team-based ethos. It’s a hybrid in every sense: cardio and strength, fast and slow tempos, individual and team elements, all rolled into one sweat-drenched hour.
So why is High Rise trending right now? For one, it’s a new addition to the F45 lineup, so people were excited to try the latest creation. More importantly, it fills a niche that members had been craving: a workout that feels as epic as the famed “Hollywood” class (F45’s classic hour-long circuit) but with a fresh twist. High Rise delivers exactly that, and many F45ers are raving that it “checks all the boxes” for a perfect workout (high variety, tough but doable, and no filler station (source: reddit.com). In short, High Rise has quickly become popular because it’s fun, different, and seriously effective. Now, let’s look at how a High Rise session is structured and what you can expect in a class.
Structure of a High Rise Session
A typical High Rise workout is divided into three distinct pods, each lasting for a set duration. Below is a general breakdown of how these pods might be structured:
- Pod 1 – Timed Circuit: You begin with around six stations of mixed cardio and functional strength exercises. Each station might be 40 seconds on, 15 seconds off. You do one set at each station before rotating, and complete about three laps total. Expect movements like box jumps, battle ropes, burpees, or kettlebell swings that raise your heart rate right from the start.
- Pod 2 – Rep-Based Strength Blocks: In this middle section, the workout switches to AMRAP-style (as many rounds as possible). You might have two stations, each with a mini-circuit of three exercises and a set rep count for each. You keep cycling through those reps for about eight minutes before moving to the next station. One station may focus on upper body (pull-ups, push-ups, curls), while the other might emphasize lower body (squats, lunges, or core moves).
- Pod 3 – Timed Circuit Again: To finish, you jump back into a timed circuit format, similar to Pod 1. Another set of stations—possibly with new exercises—pushes your cardiovascular system to the limit. By this point, your muscles are already fatigued, so the final sprints, sled pushes, or plank variations truly empty the tank.
Throughout all pods, F45 coaches provide guidance, encouragement, and modifications. Although High Rise is known for its intensity, beginners can scale back the weights or reduce reps to match their current fitness level. The communal aspect of F45 also helps keep you motivated when the going gets tough. [F45 High Rise Info]
Example of a High Rise Session
| Pod | Stations/Exercises | Details |
|---|---|---|
| Pod 1 |
| Resistance-focused |
| Pod 2 |
| Hybrid |
| Pod 3 |
| Resistance-focused |
Conclusion
High Rise is an intense and rewarding workout that is best suited for those who want to challenge their limits. If you’re an F45 regular who loves classes like Hollywood, Titans or other tough hybrids, High Rise will likely be up your alley – it’s a step up in complexity and push-your-max effort. Seasoned members looking to bust through a plateau or shake up their routine will appreciate how High Rise tests both cardio stamina and muscular endurance in one go. In fact, long-time F45ers have said it’s the “best new class in a long time” and left them sorer than usual (in a good way!) (source). The workout’s popularity speaks for itself: it’s trending because it delivers serious results and keeps even veteran athletes on their toes.
That said, beginners are absolutely welcome to try High Rise too. Don’t be intimidated by the format – F45 is all about scalability, and the coaches will ensure everyone can participate safely. One first-timer who took High Rise admitted they were nervous at first, but ended up “happy to report that I finished the whole thing, and had one of my best workouts yet” (source: reddit.com). The key for a newbie is to pace yourself and use modifications as needed. Here are a few tips if it’s your first High Rise:
- Start light and focus on form: In the strength pod (Pod 2), choose lighter weights or fewer reps until you get a feel for it. It’s better to maintain good technique (e.g. proper push-up form, full-depth squats) than to push too heavy and burn out early. You can always increase the weight in later rounds when you’re more confident. Quality over quantity!
- Communicate with your coach and partner: Let the trainers know it’s your first time. They might give you extra guidance on how to tackle the 8-minute stations or suggest modifications (for example, band-assisted pull-ups or knee push-ups if needed). If the class uses partners or teamwork, your partner can help count reps or share equipment – remember, you’re in it together. Don’t hesitate to ask questions before the timer starts.
- Take advantage of transitions: There aren’t official “rest breaks” in High Rise except the short transitions, so use that time wisely. Towel off, grab a quick sip of water, and take a few deep breaths. These little pauses between pods help you recharge just enough to attack the next section.
- Mind over matter: High Rise is as much a mental challenge as a physical one. Break the workout into parts in your head – focus on getting through the current station or the next few reps, rather than worrying about how much is left. In those tough middle minutes, remind yourself why you came – to get stronger and fitter. The group energy in F45 will carry you through when it gets hard, so soak up the high-fives and encouragement. Before you know it, the finisher whistle will blow!
In summary, High Rise is a fantastic workout for anyone who wants a balanced mix of cardio and strength in one session, and it’s especially great for F45 enthusiasts craving a new challenge. It’s trending for good reason: it brings fresh excitement to the schedule and showcases what F45 does best – functional training that’s tough, fast-paced, and never boring. Whether you’re a seasoned gym-goer or a beginner building your fitness, you can approach High Rise at your level and grow from there. As always, listen to your body, have fun with it, and embrace the process. By the end of your first High Rise class, you’ll understand why everyone’s talking about this workout – and you just might become the next High Rise devotee, rising to new heights in your fitness journey!