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Opening Soon — South Lamar, Austin

What Is
F45 Training?

45 minutes. Science-backed programming. Results that stick. Here's everything you need to know about the world's fastest-growing group fitness format — coming to South Lamar in early May.

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The F45 Method

45 MINUTES THAT CHANGE EVERYTHING

F45 stands for Functional Training in 45 minutes. Every session combines elements of high-intensity interval training (HIIT), circuit training, and functional movement — designed to maximize calorie burn, build lean muscle, and improve cardiovascular fitness simultaneously.

The "45" isn't a gimmick. Our sessions are precision-engineered to hit the sweet spot between intensity and recovery — long enough to build real fitness, short enough to fit into your life.

45Minute sessions
750Calories burned
5,000+Exercise combos
50+Countries
F45 Training session in progress

How It Works

A DIFFERENT WORKOUT EVERY TIME

F45's proprietary programming algorithm generates a new workout every single session — so you never get bored and your body never adapts. Each workout is posted on screens around the studio, eliminating the intimidation of figuring out what to do next.

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Follow the Screens

Workout stations are displayed on TV screens throughout the studio. No guesswork. Just show up and work.

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Timer-Based Intervals

Work and rest intervals are dictated by a timer. Push hard when the clock runs, recover when it stops.

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Every Station

Move through stations hitting different muscle groups and energy systems — no queuing, no waiting.

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Coached Every Rep

Certified F45 coaches are on the floor every session to correct form and push your intensity.

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Track Your Progress

Heart rate monitoring and the F45 app let you track performance, effort, and improvement over time.

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Always Different

Over 5,000 exercise combinations mean you'll almost never repeat the same workout twice.

F45 members of all fitness levels

Who It's For

ALL LEVELS WELCOME. NO EXPERIENCE NEEDED.

F45 is designed to scale to your fitness level. Every exercise can be modified — from beginners in their first group class to seasoned athletes looking to push harder.

You'll train alongside a community of South Lamar locals who show up, work hard, and support each other. That energy is what makes F45 different from anything else in Austin.

Whether you're coming off the couch or training 5 days a week — F45 South Lamar is built for you.

The Science

WHY F45 WORKS

F45 programming is built on decades of exercise science. The combination of HIIT, strength training, and functional movement creates what researchers call an "afterburn effect" — your metabolism stays elevated for up to 24 hours after a session.

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EPOC Effect

Excess Post-Exercise Oxygen Consumption keeps you burning calories for up to 24 hours after class ends.

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Heart Rate Zones

Sessions are designed to push you through multiple heart rate zones, maximizing cardiovascular adaptation.

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Functional Movement

Every exercise mirrors real-world movement patterns — building strength and mobility that transfers to daily life.

Common Questions

F45 FAQ

Do I need to be fit to start?
Not at all. F45 is designed for every fitness level. Every exercise has a modification option, and our coaches will help you scale the workout to where you are right now. The only requirement is showing up.
How many days a week should I come?
Most members train 3–5 days per week. F45 programs its sessions across the week to balance cardio-focused and strength-focused workouts — so you can train most days without overloading the same muscle groups.
What should I bring?
Training shoes, a water bottle, and a towel. We provide all equipment. Some members bring heart rate monitors to track calories and zones on the F45 app.
How is F45 different from CrossFit?
F45 is timer-based and screen-guided — there's no barbell Olympic lifting, no "RX" leaderboard culture. It's more accessible for all fitness levels while delivering comparable results. Sessions are also shorter (45 min vs. 60+ min for CrossFit).
When does F45 South Lamar open?
We're opening early May 2025 at 2153 South Lamar Blvd, Suite 200, Austin TX 78704. Secure your Founder's Deposit now to lock in the lowest pricing we'll ever offer.
What is the Founder's Deposit?
The Founder's Deposit is $45 for 2 weeks of unlimited training. Get 2 weeks of unlimited training for $45 and lock in your place at the front of the line. When Founder's membership rates go live, you'll have access to pricing we'll never offer again. Limited spots available.

READY TO BE A FOUNDER?

$45 · 2 Unlimited Weeks · Opening Early May

Get 2 weeks of unlimited training for $45 and lock in your place at the front of the line. When Founder's membership rates go live, you'll have access to pricing we'll never offer again.

SECURE YOUR FOUNDER'S DEPOSIT →