When looking at F45 vs Orangetheory, one of the biggest questions people have is: Which program balances strength and cardio more effectively? Both workouts are popular for their high energy, group fitness environment, but the way they approach training is very different — and that difference matters depending on your goals.

Orangetheory’s Cardio-Heavy Structure

Orangetheory is known for its “orange zone” philosophy, where much of the class is spent on a treadmill, rowing machine, or bodyweight exercises designed to keep your heart rate elevated. While this style can be great for calorie burn, it can feel repetitive and heavily cardio-focused. Strength work is included, but it often takes a back seat to cardio intervals. If your primary goal is endurance, Orangetheory’s system might check the box — but for those seeking a balanced mix of muscle development and conditioning, it may leave gaps.

F45’s Functional Training Balance

F45, on the other hand, is built around functional fitness — training movements you actually use in everyday life. Classes alternate between cardio-focused days (yes, we do heart-pumping intervals too), strength-focused days, and hybrid sessions that combine the best of both. Instead of logging endless minutes on a treadmill, you’ll rotate through stations that might include kettlebells, dumbbells, battle ropes, sled pushes, box jumps, and more.

This approach not only keeps workouts exciting but also helps build lean muscle alongside cardiovascular endurance. Cardio at F45 is dynamic — you’ll sweat, but you’ll also move in ways that challenge agility, coordination, and power.

Which Is Better for Long-Term Results?

If your goal is overall fitness — strength, endurance, agility, and functional movement — F45 arguably gives you more variety and a more complete approach. You’ll burn calories on cardio days, build muscle on strength days, and push your limits during hybrids. And since every day is different, your body never adapts, keeping progress steady.

Orangetheory offers a structured cardio system, but F45 delivers a true mix of strength and cardio, which is often what people need to see lasting change in both physique and performance.

At the end of the day, both programs get you moving — but if you want a training style that’s as versatile as life itself, F45 comes out on top.