The Ultimate Workout For A Stronger You | F45 Training Studio | Bangalore

F45 stands for Functional 45 training is a studio based 45 minutes, high intensity, interval training which provides in a complete workout for the whole body. 

Launched in 2012, F45 Training combines 3 different fitness training styles – High-Intensity Interval Training (HIIT), Circuit Training, and Functional Training into one, with 27 different, 45 minute workout circuits which are developed by the F45 Athletics Department. These sessions are conceived from 3000 different movements and no workouts are the same The fusion of these three training concepts of interval, cardiovascular and strength training has been proven to be the most effective workout method for burning fat and building lean muscle. 

Functional training is not a new concept and has been around for a while. This Australian based training studio currently has 4 branches in Bangalore – Indira Nagar, Koramangala, Whitefield and HSR Layout. While you may have heard of Hollywood celebrities such as Hugh Jackman and others who endorse F45, Bangalore’s very own Sonali Swami, a bodybuilder, a fitness consultant also enjoys functional training at F45.

At F45 studios, each day’s workouts are uploaded from directly from their Australian centre making every session unique so no workout is repetitive. These workouts vary between 20-60 seconds with 10-25 seconds rest in between. The sessions are mostly done in groups where the members follows stations (numbers placed on the floor) and move from one station to the next for a set number of rounds following the exercise on the screen in front of them. 

Compared with crossfit where the focus is on reps, here the focus is more on time and intensity and the no. of reps is not strict as it varies from a beginner to an advanced level. One of the major differences between crossfit and functional training at F45 is that most of these workouts are less prone to cause injury. They do not have any heavy lifting or olympic lifting movements which usually are done in crossfit.  

I was invited by the F45 team at Indira Nagar to try out their functional training session. At first glance , I wondered where is all the equipment till I noticed they did have equipment in the form of rowers, stationary bikes, benches, steps, kettlebells, free weights, TRX, battle ropes, BOSUs,  medicine balls and many more. A buddy of mine and I showed up early to the session time allowing plenty of time to get an idea about what is to come and chalk out a few excuses in case, anxiety got the better of me. But once I saw the previous session in progress, I immediately decided to give it my all and hope for the best! 

The workout for the day was Docklands which is based on the kind of work done at the dockyards.There are screens that show the exercises for each station, when to move stations and a buzzer indicates when to work and when to rest. 

We started with a quick warm up by our trainer Vandana along with a demo of the exercises for the day. Then began the exercises around different stations some of which were reasonably easy (not towards the end!) but some were really challenging and as I completed more rounds, the lesser were the rest periods just enough to move to the next station. Some of the exercises we did that which I loved where the hammer swings and the combination of mountain climbers along with quick sprints. 

Somewhere in between the workouts, I do recollect the music playing in the background was quite enjoyable helping to push someone who is probably wanting to give up and crash on the floor. The session literally flew by and in no time the 45 mins was up. But at the end of those 45 mins, I was quivering having worked out muscles I never knew I had, nevertheless pumped and I knew I had a long way to go before I am strong enough to really be able to rock this workout. We had 12 stations that day but I have heard some days such as the Hollywood session has 27 stations and I can just imagine the kind of workout! 

One thing I learnt that day was to take it a bit slow in the beginning of the session as the normal tendency is to go all in and then land up struggling towards the end. Once the session was done and I waited for my heartbeat to return to a human pace (just kidding!) and took a walk around the floor and noticed a few equipment – Battle ropes and Prowler shed which I have always wanted to try. So my buddy and I took a few turns trying out the battle ropes and prowler shed with the help of one of their trainers, Sanjana.

Sanjana George is no ordinary trainer and is probably of the fittest women in India. She is an accomplished MMA fighter, national level basketball player, swimmer, athlete and one of the top contenders for the Devil’s Circuit this year, all this at the very young age of 23! I must say F45 have got themselves some amazing trainers as the other trainer I met that day Ms.Vandana also has a transformation story which is quite remarkable.  


This session at F45 gave me a good idea of my strengths and weaknesses and now I know that I really have to ensure to keep at functional training at least once or twice a week not only to maintain but to keep improving my level of fitness. This is not my first time at functional fitness, I had been through a 6 week intense training in September last year and I struggled the initial week but after that you come to realize that every day it gets easier and you feel stronger. I was eating better, sleeping better and feeling good throughout the day. 

Check out the below video for a peek into a typical day at a F45 Training studio.The video may look like it is not possible for a beginner to attempt and probably you would want to give up after the first 2-3 days. Out of experience I can assure that once that first week is done, you would feel stronger and you would be hooked to it. 

Currently F45 has around 25 studios across Bangalore, Hyderabad, Chennai and Raipur with plans to open 100 studios by 2020. Across the globe, they have 800 studios in 27 countries. 

If you have reached upto to the end of this post, then I know you are curious and want to to experience F45 Training. So go ahead and sign up for your one week trial session now.

Hope you enjoyed reading this post, I would love to hear your thoughts about F45.

Address : #653, 4th Floor,100Ft Rd,9A Main Road, Indiranagar, Bengaluru, Karnataka 560038.

Phone : +917338634545

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