Introduction
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?
One particular F45 workout that has recently been trending is “High Rise.” This session is a hybrid workout that combines the best of cardio and resistance training into one comprehensive class. High Rise stands out because it includes both timed circuits—where you perform exercises for a set number of seconds—and rep-based blocks, where you tackle a certain number of reps at your own pace before moving on. [Men’s Health on F45]
The dual format challenges your heart rate and your muscular endurance in equal measure. By blending old-school lifting with classic F45 interval training, High Rise aims to push participants out of their comfort zone while maintaining the fun, team-based energy F45 is known for. Many F45 enthusiasts describe High Rise as a perfect mix of fast-paced cardio segments and heavier, slower lifting sets that test your willpower and stamina.
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 yet rewarding workout that suits those seeking a well-rounded session incorporating both cardio and strength. It’s trending among F45ers because it feels fresh, challenging, and effective—hitting multiple muscle groups and energy systems in a single class. While it can push even seasoned members to their limits, beginners are more than welcome to try it with appropriate modifications and guidance from coaches.
If you’re looking for a workout that checks all the boxes—fun, fast-paced, strength-building, and seriously sweat-inducing—High Rise might be exactly what you need. Don’t be intimidated by the name or the hype. Embrace the energy of the group, start at a level that’s right for you, and enjoy the satisfaction that comes from conquering one of F45’s most talked-about sessions.
Disclaimer: Always consult a qualified medical professional before beginning any new exercise program. This article is for informational purposes only and does not replace personalized advice.
Article references: F45 Official Website, Mark Wahlberg & F45, Men’s Health on F45, F45 High Rise Info.