F45 Training: Using the Power of HIIT Training to Change Lives for the Better

F45 is more than just a gym, it is a life-changing experience and a home away from home. Between the large variety of workout classes, the intimate coach relationships, and the supportive family atmosphere, F45 is making positive changes in Montgomery County. 

The F45 company is a national brand that originally started in Australia. It has since expanded to 1,300 studios worldwide. According to Forbes, it is the fastest-growing fitness studio in the world.  

Matt and Amanda Huber wanted to bring their love for F45 workouts to the local area, opening the King of Prussia location in February 2019. Toni Woodward works as the studio manager, helping to handle other parts of the studio. 

“My wife and I would go to any F45 near us. It was literally after the first class, we loved it. After the second one, we were really hooked in,” Matt Huber said. “So for me, it was a passion to get this place open.” 

In addition to King of Prussia, there are other franchise locations in Manayunk, Bryn Mawr, Paoli, Royersford, and multiple locations in Philadelphia.

As the name suggests, F45 offers functional 45 min HIIT Circuit style workouts, focusing on improving endurance, energy levels, metabolic rate, and strength.

“For a HIIT workout, [45 mins] is as much time as you need,” Huber explains. “You don’t need to be spending 2-3 hours at the gym to get the results that you want.” 

F45 provides a unique combination of technology to the workout industry. Each workout is projected on  TV screens. During classes, the TV screens show the specific workout in each station and signals when to move to the next station. Coaches are present during the classes, providing encouragement and suggestions. Each workout is created by the F45 corporate team and is used at all the F45 studios around the world. 

After each class finishes, everyone high fives each other as congratulations on finishing the workout. 

For newcomers, workout classes may be daunting. However, the coaches customize the workouts for each individual person and their needs. 

“It’s intimidating,” Woodward states, “But every workout can be modified…Start slow and you can work your way up.” 

F45 King of Prussia offers a seven-day free trial, allowing individuals to attend various classes and understand the F45 workout style. 

They also offer a six-week program challenge to individuals to work towards a goal of losing 25 pounds or 16 percent body fat. Each participant of this challenge receives six weeks of classes, InBody scans of body composition, a macro-based meal plan sponsored by local company Performance Meal Prep, and an accountability coach to check in throughout the process. 

“It’s all about developing those healthy habits and lifestyles,” Woodard said.

After the six-week program ends, many challengers decide to become full members of the F45. 

The gym offers a variety of classes during the week. The most popular classes are the strength-based Tuesday and Thursday classes. Live DJ and themed Saturdays are also popular, providing more flexibility for those with busy schedules during the week. Classes start as early as 5:15 a.m. and held throughout the day and night. 

“I coach the 5:15 a.m. class. I have to get up at 4 a.m., but it’s the people in the class that I’m coming in for,” Woodward states. 

Currently, F45 King of Prussia serves around 88 members. Classes averages between 10-12 participants, creating a small, intimate atmosphere and family feel. In addition to workouts, F45 King of Prussia also plans happy hours to bring members from different classes together. In the warmer months, they host free outdoor classes, providing more space for members and non-members to attend.

Though new to the area, F45 King of Prussia is getting involved in the community; sponsoring various local 5Ks and working with local nonprofits. They also host many fundraising events, such as breast cancer awareness and blood drives.  

As F45 continues to expand, the focus continues to be helping individuals and improving lives. 

“It’s crazy how much F45 can change someone’s life for the better,” Woodard states.