F45 Redline Workout [Everything You Need to Know]

F45 training has been rising in popularity these last couple of years. In fact, As of 2021, F45 was the only class-based franchise company that was ranked in the top 40 fastest-growing franchises in the world. Additionally, it was ranked #1 as the world’s fastest-growing gym franchise. These impressive milestones didn’t just come out of thin air, the fitness center has deserved every single bit of it. And that’s because they take a unique approach to training and working out. Instead of coming up with your own workouts, they provide you with unique daily classes that are fun and intense. With over 50 different workout routines, you’ll never feel demotivated to train again. One of these workouts is called the F45 Redline workout, what is it about? How is it performed? And is it challenging?

The F45 Redline workout is a cardio-based routine that consists of 9 stations with a work time that increases as you go through the workout while keeping the same rest time just like a car engine shifting into higher gears (hence the name).

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

What is the F45 Redline Workout?

One of the most exciting things about F45 Training is the fact that they always manage to come up with the most unique names for their workouts. They’ll probably have a workout for every cool name that you can think of.

You have things like Moon Hopper, Quarterbacks, Pipeline, Miami Nights, Varsity, Empire, and of course, Redline.

And the majority of the time, these names aren’t just made up randomly just because they look cool (well sometimes, they are), they all have a hidden meaning that indicates what their corresponding workout will actually be about.

In the case of this particular workout, a redline refers to when you drive with a car engine at or above its rated maximum revolutions (how many full turns the engine does every minute) per minute. But what does this have to do with the workout?

Well, the F45 Redline workout is an intense cardio session with a work period that gradually increases by 10 seconds (just like a car engine) while keeping rest time the same (5 seconds).

In other words, the timing will start off with a 20-second work time and a 5-second rest time, then move on to a 30-second work time and a 5-second rest, and so on. Think of it like you’re driving a car and slowly shifting into higher gears.

Here is everything you need to know about this workout:

  • Stations: 9
  • Pods: 1
  • Laps: 1
  • Sets: 5
  • Timing: 20/5, 30/5, 40/5, 50/5, 60/20
  • Miscellaneous: No hydration break.

F45 Redline Workout Example:

f45 redline

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

Workout Example 1:


Ultimate timing:

  • Set 1 – 20 work / 5 rest                
  • Set 2 – 30 work / 5 rest                
  • Set 3 – 40 work / 5 rest                
  • Set 4 – 50 work / 5 rest                
  • Set 5 – 50 work / 30 clean / move
  • No hydration break 

Normal timing:

  • Set 1 – 20 work/ 5 rest
  • Set 2 – 30 work/ 5 rest
  • Set 3 – 40 work / 5 rest
  • Set 4 – 50 work / 5 rest
  • Set 5 – 60 work / 20 rest
  1. 5 X Deadball Slam + 2 X Inchworm
  2. Medicine Ball Squat Around The World
  3. Balance Trainer Reverse Burpees
  4. Lateral Run + 2 X Ice Skater
  5. Bike Hover
  6. Soft Box 10 X Fast Feet + Box Hop
  7. Cone 10 X Fast Feet + 2 X Burpee On Each Side
  8. 5 X Double Foot Mountain Climbers + 2 X Lateral Shoot Throughs
  9. Step Trainer Lateral Hops + Reverse Shuffle

Workout Example 2:

Timing: 20/5, 30/5, 40/5, 50/5, 60/20

  1. Ski Erg Explosive
  2. Y-bell Single Alternate Clean + Lunge
  3. Shuttle Sprint With Lateral Jumps
  4. Balance Trainer 10x Mountain Climbers 5x In-Out Jumps
  5. Bike Erg Seated
  6. Suspension Trainer Alternate Row X4 + Squat
  7. Soft Box Jump + Squat
  8. 10 X Bicycle Kicks + 5 X Leg Raises
  9. Skipping

Workout Example 3:

  • Ultimate timing – 20/5, 30/5. 40/5, 50/5, 50/30
  • Normal timing – 20/5, 30/5, 40/5, 50/5, 60/5
  1. Soft Box Jumps + Hands-Off Burpee
  2. 5 X Ice Skater + 2 X Plyo Lunges
  3. Kb Clean And Press
  4. Cones Deadball Shuttle Sprints Slams
  5. Rowing Machine
  6. Balance Trainer 10 X Mountain Climber And Overhead Press
  7. Agility Box Lateral Run With Tap
  8. 10 X High Knees + 2 X Inchworms
  9. Med Ball Squat Around The Worlds

Is the F45 Redline Workout Hard?

As we all know, the majority of F45’s cardio sessions are hard (even with regular timing). Since the timing of the F45 Redline workout is extremely challenging (work time is far higher than rest time), this routine in particular will be a hard one.

As you’ll be spending a lot of time on each station without rest, you’ll be having difficulties maintaining the same energy throughout the exercises.

If you use a low pace to make it to the end, then you’re probably not gonna get your heart rate up that much. If you go all out from the very beginning, you’ll burn out quickly since there isn’t enough rest time.

The best way to approach this routine, in particular, is to think of it as a marathon, or to keep the same metaphor, a car rally with a limited fuel tank. Set an average pace throughout the majority of the “race”, and save a little bit in the tank for the final sprint.


If you’ve never done an F45 Redline 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, just ask the trainers there to help you out or make it less intense and they’ll be glad to do it.

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

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