F45 Training for Beginners: What to Expect at Your First Class

What Happens in an F45 Class?

Let's demystify the F45 experience. An F45 class is a 45-minute, circuit-style group workout. You and your classmates rotate through a series of exercise stations — typically 12-27 stations depending on the workout format — performing each exercise for a set time interval before moving to the next station.

Every exercise is displayed on F45TV monitors throughout the studio. Each screen shows the exercise name, a video demonstration, the timing (work interval and rest interval), and which round you're on. You never have to memorize anything or figure out what to do — it's all right there on screen.

The workout format changes daily. Monday might be a cardio-focused "Hollywood" workout with short, explosive intervals. Tuesday could be a resistance-focused "Romans" session with longer work periods and heavier weights. Wednesday might be a hybrid day that blends both. This variety is intentional — it targets different energy systems and muscle groups throughout the week for balanced, comprehensive fitness development.

A typical class at F45 Domain has 1-3 coaches on the floor at all times. They're not standing at the front barking instructions — they're walking through the stations, demonstrating movements, correcting form, and offering personalized encouragement. This hands-on coaching is one of the biggest differences between F45 and other group fitness concepts.

How to Prepare for Your First Visit

Preparation is minimal, but a few things will make your first class smoother:

• What to wear: Athletic shoes with good lateral support (cross-trainers are ideal — running shoes work fine), moisture-wicking clothing, and whatever makes you feel comfortable and confident.
• What to bring: A water bottle (essential — you will sweat), a small towel, and a positive attitude. That's it.
• When to arrive: Come 10-15 minutes before your first class. This gives the coaching team time to welcome you, explain the format, and get you set up.
• What to eat: A light snack 60-90 minutes before class is ideal. Nothing heavy — a banana, some toast, or a small protein bar. Avoid training on a completely empty stomach for your first session.

The most important thing to bring? An open mind. Your first class will feel unfamiliar, and that's completely normal. By your third class, you'll know the rhythm, the format, and the flow — and you'll wonder how you ever trained any other way.

The F45TV and LIONHEART System

Two technologies make the F45 experience unique, and understanding them beforehand will help you feel more prepared.

F45TV is the patented display system that drives every workout. Large screens throughout the studio show you exactly what exercise to perform at each station, with a video demonstration playing on loop. Work intervals, rest intervals, round numbers — everything is displayed clearly. You'll never feel lost or confused about what to do next.

LIONHEART is F45's heart rate monitoring system. Wearing a LIONHEART monitor (available at the studio) tracks your heart rate in real time and displays it on a dedicated screen. You can see your heart rate zone — from blue (easy) through green and orange (optimal) to red (maximum effort) — along with calories burned and effort points.

LIONHEART isn't required for your first class, but it adds a layer of data and motivation that many members find addictive. Seeing your real-time effort helps you understand your body's response to training and push yourself to the right intensity level.

Modifications for All Levels

This is the concern we hear most from first-timers: "I'm not fit enough for F45." Here's the truth — you don't need to be fit to start. You need to start to get fit.

Every single exercise in the F45 system has modifications. A box jump becomes a step-up. A burpee becomes a squat-to-stand. A heavy deadlift becomes a lighter kettlebell swing. Our coaches are trained to spot when someone needs a modification and offer it proactively — often before you even realize you need it.

At F45 Domain, you'll train alongside people of every fitness level. Some members have been training for years. Some just started last week. The beauty of the circuit format is that everyone works at their own pace, at their own intensity, at the same time. Nobody is watching or judging — everyone is too focused on their own station.

Learn more about how F45 is designed for every body and why our inclusive approach to fitness produces results for people at every stage of their journey.

Claim Your 3 for $30 Intro Offer

F45 Domain's intro offer is designed specifically for first-timers: 3 classes for $30. This gives you the chance to experience at least three different workout styles — cardio, resistance, and hybrid — so you get the full picture of what F45 training looks like across a typical week.

There's no commitment beyond the three classes. No high-pressure sales pitch. No contract. We believe the experience speaks for itself, and three classes is enough time to feel the difference in your energy, your strength, and your mindset.

Ready to take the first step? Check the class schedule and pick a time that works for you.