Get fit at F45 Ponsonby

Want impressive results, want to burn up to 800 calories in 45 minutes? Here’s how

What is F45 Training? F45 Training is a global fitness community specializing in innovative, high-intensity group workouts that are fast, fun, and results-driven. F45 classes are a mix of high-intensity interval training (HIIT), circuit training and functional training (exercises that help you move better in your day-to-day life) and are designed to help you burn fat, get stronger and improve your overall fitness level.

What is Functional Fitness?
While it's cool to be able to press 75kg over your head or flip truck tires like a diner cook flips pancakes, when in real life you are probably never going to need to do those things. That's where the F in F45 comes in. It stands for functional training. Functional training helps provide you with the strength, stability and mobility to excel during your everyday life. The emphasis in F45 is on training the body to perform well, both in and out of the gym.

What can you expect in an F45 Class?
All but Saturday, our classes are 45 minutes long — just long enough to get a butt-kicking, full-body workout, but short enough for busy people who don't have hours and hours to spend at the gym. Your time is used with great efficiency.

You don't have to have any experience to participate in F45, but you do need to have an open mind and a readiness to try new things. You have to be brave enough to walk through our door for the first time. After that, we’ll help you to get to where you want to be

Calories burned during an F45 Class.
In any of our classes, you can expect to burn 500 to 800 calories in 45 minutes. Of course, calorie burning depends on a number of factors, including your gender, age, weight, fitness level and genetics. Ultimately, it comes down to the effort you put in. The harder you work in each class, the more calories you'll burn. You can use the F45 LionHeart wireless heart rate monitors to track your workout. At the end of your workout, you will receive an email with a recap, including calories, heart rate and point score.

Is F45 Training for everyone?
If all of that sounds pretty intimidating, don't stress. F45 classes are made for people of all fitness levels, from beginners to athletes. That's one of the great things about F45: Every exercise can be regressed or progressed to suit individual needs. If you're on the fence and feeling a little nervous about trying it out, don't be; F45 is about community and having fun. After all, our motto is 'team training — life changing', and most importantly – community! You’re not just another number in a big box gym. You are supported by us and the people you train with. We are your work-out community, and we are always there for you – on Facebook, in challenge groups, workshops, socially and more.

“People at any level of fitness can come in and do the workout, and I had never seen somebody who’s clearly in the beginning of their fitness journey working out with somebody who is an elite athlete, and being able to do the same exercises, where they’re modified, never the same exercise twice. It's fantastic," states Mark Wahlberg.

“I’ve been a fan of the F45 franchise and training model since being introduced by my friend, Mark Wahlberg,” explains David Beckham. “Health and fitness have always been a big part of my life and, since my days playing football, I've always found I’m at my best when training as part of a team."

F45 has a strong community and trainers that help you reach your goals and achieve powerful results. Join us.

F45 Training, 22 Mackelvie Street, Ponsonby, T: 021 264 8248,


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Published 1 October 2021