Is F45 good for weight loss?Yes, for one specific reason.
F45 works for weight loss because it's the workout people keep doing. Forty-five coached minutes mixing cardio and strength, a new workout every day, two coaches setting your weights, done four or five times a week. That builds the muscle and burns the calories. What you eat still decides most of the result, and the coaches will tell you that on day one rather than after you've paid for a month. Your first class is free.
Start with a free class
Pick your class time right after — no call needed. No payment, no commitment.
What the training actually does
Most people who want to lose weight have tried two things: long cardio on their own, or a gym membership they stopped using. The first burns calories but does nothing for the muscle that decides how much you burn the rest of the day. The second fails because nobody is expecting you.
An F45 week fixes both. Cardio days push the heart rate up for 45 minutes on rowers, bikes, ski ergs and bodyweight work. Strength days load you with dumbbells, kettlebells and sleds at weights a coach picks for you, and progressive loading over weeks is what builds muscle. Hybrid days mix the two. You never repeat a workout, so the body doesn’t adapt and stall, and a coach is on the floor correcting your form so you can push without hurting yourself.
The part that matters most isn’t any single class. It’s that the class is booked, a coach knows your name, and it’s over in 45 minutes. That’s what makes four sessions a week survivable for months.
What it can't do
No class out-trains a bad week of eating. Four F45 sessions burn a lot, and they still don’t cover a daily surplus. Members who see the change they came for are the ones who train consistently and eat like someone who trains. The coaches will talk to you about food honestly if you ask; nobody here sells meal plans.
It also can’t spot-reduce. Belly fat, arm fat, wherever you’d like it gone first: training lowers total body fat and your genetics pick the order. The InBody scanner at the studio is useful precisely because it shows body fat and muscle moving when the mirror and the bathroom scale are slow to.
How to start
Take a free class. Tell the coach what you’re there for; they’ll set your weights lighter than you expect for the first week and steer you toward a realistic number of days. Then book three classes before you take the first one. The habit is the result; the workouts are how you get it.
If you’re starting after a long break, read getting back into the gym. If you want a structured start with a deadline, the 45-Day Challenge begins October 5 and sign-ups close October 4. Wondering what a class looks like minute by minute? What is F45 walks through it.
Weight loss questions
Is F45 good for weight loss?
Yes, with one honest condition: it works because people keep coming. A 45-minute coached class that mixes cardio and strength, done four or five times a week, burns a lot and builds muscle that keeps burning between sessions. Food still decides most of the result. The classes make the training half automatic; the coaches will be straight with you about the other half.
How many times a week should I go to lose weight?
Four to five classes a week is what most members who see steady change are doing. Three is a real start. Cardio, strength and hybrid days rotate through the week, so you don't need to plan anything: just book the slots you'll actually make.
Is F45 cardio or strength?
Both. Each day is programmed as a cardio day, a strength day or a hybrid. Cardio days use rowers, bikes, ski ergs and bodyweight; strength days use dumbbells, kettlebells, sleds and functional racks. For weight loss that mix matters: cardio for the burn, strength for the muscle that raises what you burn at rest.
How do you measure progress?
The studio has an InBody body-composition scanner, and members get two free scans a year. It reads body fat, muscle mass and water rather than just weight, which is the number that matters when you're training: the scale can stall while body fat drops and muscle goes up.
I'm out of shape. Is F45 too intense for me?
No. Every station is scaled to you. The coach sets your weights, every jump has a step version, every run has a bike or rower option, and stations are timed rather than counted so nobody is waiting on you. Intensity comes from the pace you pick.
Will F45 help me lose belly fat specifically?
No workout targets fat from one spot; that's not how bodies work. What consistent training does is lower overall body fat, and where it comes off first is genetic. The InBody scan tracks total body fat so you can see it move even when the mirror is slow.
Does the 45-Day Challenge help with weight loss?
It's built for it. Members train 32 of 45 days between October 5 and November 18, 2026, log meal photos, and take a starting and finishing InBody scan; the top tier is a three-point drop in body fat while holding muscle. Every finisher wins. Sign-ups close October 4.
Your first class is free
Come see it for yourself. Book below or call, and a coach will text you to lock in a time.