If you’ve ever asked, “What is F45 workout?” — you’re not alone. F45 has become one of the most popular fitness programs worldwide, and for good reason. It’s efficient, effective, and seriously addictive. But what does a typical week of F45 training actually look like?

Let’s break it down.

Monday, Wednesday, and Friday: Strength Days

These are your power days. Expect resistance training that focuses on building lean muscle and improving overall strength. You’ll use equipment like dumbbells, kettlebells, barbells, and resistance bands in functional movements designed to help you move — and feel — better in everyday life.

You’ll target different muscle groups each session, keeping things fresh and challenging. Whether it’s legs, upper body, or full-body lifts, these workouts are built to help you get stronger over time.

Tuesday and Thursday: Cardio Conditioning

F45 cardio days are fast, sweaty, and energizing. Using high-intensity interval training (HIIT), you’ll cycle through stations that boost your heart rate and burn serious calories. These workouts are designed to improve endurance, speed, and metabolic performance — all in just 45 minutes.

Bonus: These classes often feature upbeat playlists and team energy that help push you through the toughest rounds.

Saturday: Hybrid Hustle

Saturday sessions combine the best of both worlds — strength and cardio — into one high-energy hybrid class. You’ll lift, jump, push, pull, and move non-stop through a full-body functional circuit. It’s the ultimate weekend sweat session and a fan favorite across studios.

Sunday: Active Recovery or Rest

While F45 classes run seven days a week, Sundays are a great time to recover. Some studios offer mobility or recovery-based sessions. Otherwise, take the day to rest, stretch, and gear up for another strong week.

The Best Part? Every Day Is Different

One of the biggest advantages of F45 is variety. No two workouts are ever the same — which means your body keeps adapting, and your mind stays engaged.

Whether your goal is to build muscle, lose fat, improve conditioning, or just move better, F45’s weekly format delivers it all in just 45 minutes a day.

Ready to try it out? We offer 5 Days for $5 — the perfect way to experience a full week of workouts, risk-free.

👉 Come see why F45 Ventura County is changing the game in group fitness
.