Cardio

22 is one of the most famous F45 performance workouts, with longer sets and shorter rest breaks that will make the heart have to work harder and you will feel a real burn (almost up to 1000 calories). Whole-body cardio moves combine with abdominal muscle-strengthening elements, making 22 a dynamic, exciting session that won't let you guess what awaits you next. Bring an extra towel as you will be sweating during this session.

Abacus is one of the most beloved F45 cardio workouts, which focuses on working with fewer stations and a certain twist: increasing the working time and then reducing it during the duration of the workout. The increasing and decreasing number of repetitions to perform in this fitness pyramid is an interesting and intense test of fitness. Don't underestimate the simplicity of this 6-station session; ABACUS will leave you drenched and panting asking where all those waist inches have gone.

Athletica is a declaration of war on adipose tissue. This isn't a slow and even walk in the park, it's an intense cardio workout that aims to establish and build a strong aerobic foundation, lift you into the fat-burning zone and sculpt a lean, toned body.

Bears is the flagship F45 cardio session, which is based on explosive plyometric training, in which little more than your own body weight is used as resistance. The emphasis on power and stabilization with longer periods of work provides a powerful cardio boost, so don't be surprised if your arms and legs continue to shake after a workout.

While most of us probably won't last 12 rounds in the boxing ring, we've developed a workout that integrates elements of mixed martial arts, boxing, and self-defense that anyone can perform. By imitating the movement patterns from martial arts, you will use the deep reserves of the circulatory system, which means unsurpassed burning and a slim figure.

Like Brixton, Brooklyn is an intense workout, where we'll sweat and box out our stored calories, through a series of punches and kicks. This is a high-intensity cardio workout that mimics the training session of a real boxer and will make you sweat like you've just completed 12 rounds in the ring.

Interval training provides unparalleled fat burning and overall body fitness. That's why the F45 created DOCKLANDS: longer, more demanding periods of work and rest followed by shorter periods of movement and rest — all in one workout. Changing the duration of movements or training intervals in one session confuses the body, prevents it from adapting and builds solid endurance.

How about a quick, varied, yet simple fat-burning workout that creatively uses your body weight and equipment? Meet FIRESTORM — a 27-station burst of endorphins that absorbs a ton of calories and builds balance, stamina and power with a wide range of movements. Making your way through FIRESTORM is not only about building a slim, sculpted body, but also challenging your mind and coordination to beat all 27 stations.

A FOXTROT träning är att få en maximalt anaerobisk threshold och behöver det längt som kan. There is practically no such stage of training at which the activated heart rate should drop by more than 10-15%. This training aims to significantly increase the aerobic capacity and endurance of our muscles.

The GRAVITY session dramatically improves the level of fitness, flexibility, endurance, plyometric skills and aerobic fitness, which affects the overall physical development of the body.

MVP is not a typical cardio workout, it's an interesting experiment with a surprise in the process. After the first lap, half of the exercises will turn into completely different movements, so you will definitely not experience boredom.

You will not rest during this session, as you will face the upcoming sets of 9 waves of work over and over again. In PIPELINE, the heart rate rises sharply and remains at this level for the entire 45 minutes. Keep an eye on heart rate monitors as PIPELINE delivers amazing results by burning more than 850 calories per session.

Our QB session was inspired by the fast and dynamic game of American football. Running with a change of directions, the division into attack and defense and cardio movements based on power generation will allow you to feel like a real team player during your training.

Training with a friend has many advantages. The most important of them is perseverance and regularity in training but also more pleasure and fun during training, healthy competition and better results. TEMPLARS is a workout designed to test cardiovascular endurance and strength, within 14 intelligently selected partner exercises.

TRIPLE DOUBLE is the flagship F45 performance workout that will break your aerobic threshold, help with rapid fat loss and, like all of our HIIT sessions, will get everything out of you at the end. This is another tempting tabata blend that will push you to the limit and force your body to continue working on building up oxygen stores for 16 to 24 hours after you finish your workout.

VARSITY combines different working times in one workout, so it will test everyone's oxygen threshold. Three laps, each at a different time, make this an incredibly innovative and enjoyable cardio boost.