Written by Andrew Lenau | ISSA CPT & Sports Nutritionist
Fact checked by Tyler DiGiovanni, BSBM
FACT CHECKED
For most people, the monotony of solo workouts can be highly demotivating and eventually lead to abandoning goals. If you find yourself longing for a more engaging and inspiring fitness experience, group workout classes might be the perfect solution.
In my gym, we offer group class options that bring people together and keep them motivated. Unfortunately, I only have one gym, so I can't offer my services to everyone (maybe one day)! Luckily, the fitness industry offers many other options—from dynamic reformer pilates to high-intensity kickboxing and CrossFit workouts.
Recently, group fitness has evolved to include unique interval-based classes, with two of the most popular choices being F45 and Orangetheory Fitness. While the workouts vary between the group classes, the overall atmosphere remains pretty consistent.
If you want to be guided by passionate personal trainers and certified coaches in an environment many participants find inspiring and supportive. Both of these gyms might be a good fit for you. It doesn't matter whether you view it as your primary fitness regimen or an energizing weekly session; these classes can accommodate everyone.
Given their popularity in the last couple of years, I thought it would be a good idea to compare F45 and Orangetheory Fitness and provide detailed insights into how each class works before you try them out.
Table of Contents
- F45 Overview
- Orangetheory Fitness Overview
- F45 vs. Orangetheory Fitness
- Locations
- Pricing
- Class Schedule
- Workout Style
- Atmosphere
- Amenities
- Policies
- Outro
F45 Overview
Originating in Australia, F45 has rapidly expanded to over 2,000 locations across 45 countries, including a solid presence in the United States. The "F" in F45 represents functional training, typically a blend of circuit and high-intensity interval training (HIIT) designed to enhance everyday movement and fitness.
The 45 stands for how long each session lasts. Each 45-minute session incorporates a variety of equipment—from ropes and kettlebells to spin bikes and dumbbells—and combining these elements gives you a dynamic and effective workout experience.
If you prefer structure, then you would really like F45's weekly schedule. It features themed workouts on designated days, including Cardio-Hybrid, Resistance, and Hybrid sessions.
Most classes are in a station-style circuit, meaning you'll stay in one station for some time and then move on to the next once the timer goes off. Typically, I would only recommend F45 to people with experience with working out or a sports background.
While trainers are present at every class, they don't lead the workouts like in a traditional class setting. Instead, they demo each movement for the entire class, go through a built-in warm-up, and then walk around to ensure your form is correct and offer encouragement. All instructions are displayed on a large screen that tells you when to switch stations and keeps you on track for the entire workout.
F45 classes can be grueling, especially for beginners, but they can also be a lot of fun and will go by quickly because you're constantly on the go with minimal breaks. Before you decide to go, it is worth mentioning that F45 is a franchise, with each studio independently owned and operated.
This means that membership pricing may differ slightly based on location. The best way to sign up for a trial price or membership is to contact your closest studio. That said, you can generally expect to pay around $30 to $40 for a single drop-in class.
Monthly memberships start around $170 at some of the more affordable locations, while others charge upwards of $250, although there are also options to pay biweekly. A downside of an F45 membership is that you only pay for access to the studio you signed up for, so if you travel for work, you don't get access to other studios or will have to pay again.
Orangetheory Fitness Overview
Founded in 2010 by Physiologist Ellen Latham, Jerome Kern, and David Long, Orangetheory Fitness focuses most of its workouts on heart-rate-based interval training to maximize calorie burn and metabolic impact. It was the successor to a pilates fitness studio called "Ellen's Ultimate Workout" and has been consistently ranked as one of the world's fastest-growing companies and top franchises.
The workouts may feel similar to HIIT training you've tried at other gyms, but there is a big difference when you look closer. Orangetheory Fitness workouts are led by certified coaches and utilize heart-rate monitors—using OTBeat technology—for a workout built around training through five heart-rate zones (Gray, Blue, Green, Orange, and Red Zones).
This gives you a much better measure of your intensity than simply going by feel and can make it easier to burn more calories and see faster results. In each class, you'll earn "Splat Points," which show how much time was spent in the Orange and Red Zones.
Hence the name. The goal of each class is to spend 12 or more minutes in the "Orange Zone," which is considered ideal for burning fat. Each 60-minute class consists of three portions that combine rowing, treadmill or cardio exercises, and strength conditioning using various equipment like dumbbells, TRX suspension trainers, and medicine balls.
The movements change daily, focusing on new muscle groups. Each component (treadmill, rower, and floor exercises) incorporates elements of endurance, strength, and power, and each workout is built by a team of expert exercise programmers.
Unlike many similar gym options, the coaches are usually eager to offer alternatives due to fitness levels and injuries. These workouts are built without using many high-skilled movements, which makes them a great option for beginners.
It would also be an excellent option for individuals trying to lose weight due to the many calories expected to be burned during each workout. I recommend that if you plan on checking out an Orangetheory class, you do not jump into the workout without understanding the class format and go at your own pace.
Like F45, memberships vary depending on location, so always call your local studio for accurate pricing. From what I was able to find, prices hover around $225 for ten classes, $375 for 20 classes, $499 for 30 classes, $79 a month for Basic Membership (4 classes per month), $119 a month for an Elite Membership (8 classes a month), or $179 a month for a Premier membership (unlimited classes per month).
Most locations offer the first class for free, so check one out if you get the chance!
F45 vs. Orangetheory Fitness
Locations
F45 has over 2,000 locations across 45 countries, roughly 1,000 of those locations being in the United States, and over 1,500 Orangetheory Fitness locations are spread out in 25 countries and the US. While they are both available in most states, based on my research, F45 locations are typically more concentrated in city metropolis areas.
At the same time, Orangetheory tends to be sprinkled a bit more into suburbia. So, if you live in a major city, you'll likely have both options within a reasonable distance, but if you are located in more rural areas like me, you may have your choice made for you by whichever is closer.
I would also recommend that those in the cities and rural areas check out the local group training facilities, as they tend to be cheaper and offer more personalized care.
Pricing
Even though F45 and Orangetheory are both pricier, they have a ton to offer compared to a standard gym membership like Planet Fitness or Anytime Fitness.
Currently, Orangetheory is a bit more affordable and, in my opinion, has more to offer most people. The biggest downside is that F45 offers more membership options, but if the price is all you care about, I would check out Orangetheory.
Class Schedule
Regarding class scheduling, Orangetheory typically holds classes from 5 a.m. to 9 p.m. on weekdays and 7 a.m. to 1 p.m. on weekends, while F45 holds classes from 6 a.m. to 6 p.m., seven days a week. Even though F45 has more hours, they have a greater variation of classes, which may make it difficult to match up the class you want with the time it's being run.
In contrast, Orangetheory has a single-class format designed with heart-rate training in mind, so you know exactly what you're getting, no matter what time you attend class.
Workout Style
If you value consistency in your workouts, Orangetheory Fitness is probably the better choice. Each 60-minute class sticks to a consistent structure with only one main focus: maintaining your heart rate in the "Orange Zone" for at least 12 minutes. These sessions typically involve three main components: rowing, treadmill activities, and strength exercises.
If high-impact exercises like treadmill running don't work for you, alternatives like cycling or using the elliptical machine are available. For those less inclined towards cardio (like me), an alternative option is to attend a "Lift" class, which focuses on 45 minutes of functional strength training.
Additionally, Orangetheory offers an Orange 45 class, a shrunken-down version of the standard Orange 60-minute session. Before each class begins, Orangetheory Fitness's certified coaches guide you through the planned activities. The class also includes a built-in warm-up, with coaches ready to adjust to accommodate any physical limitations or injuries.
In comparison, F45 offers an expanded workout experience, with every session varying daily, week to week, or even month to month. In fact, you may never do the same workout twice!
All F45 classes are 45 minutes long and blend circuit and HIIT exercises. Cardio machine usage is also minimal at F45, focusing more on floor exercises incorporating equipment such as kettlebells, dumbbells, battle ropes, medicine balls, plyometric boxes, and sleds.
Unlike Orangetheory, F45 sessions don't require equipment like heart rate monitors, although participants are welcome to bring their own. Instead, participants gauge their intensity based on how they feel and with guidance from the trainers.
Atmosphere
Price is important, but the atmosphere of the gym you plan on attending will help keep you motivated and coming back. So, you want to find an environment that tends to be warmer and more supportive than larger big-box gyms.
Orangetheory seems to cultivate a pretty friendly and inclusive community vibe, with classes that hold around 24 people. This is close to the perfect ratio of being able to get personal attention but not being in the limelight for the entire class.
These class sizes can also stir up a bit of healthy competition, especially if you wear a heart rate monitor, making it easy to gauge your performance against fellow class members. While this can motivate some, if the idea makes you uncomfortable or you prefer being self-motivated, then wearing a monitor is entirely optional.
Orangetheory tends to have a predominantly female clientele, but they can still cater to individuals across various age groups and fitness backgrounds. Like Orangetheory, F45 likes to cultivate a close-knit and supportive community with many female lifters.
However, F45 classes, which typically have 15-30 people, tend to have a higher percentage of male attendees than Orangetheory.
F45 also tends to favor people with some prior training experience, but if you're a new lifter, don't worry. The structured format of moving through multiple stations at set intervals makes it accessible for beginners.
This setup allows participants to progress at their own pace without feeling pressured to meet specific rep counts before moving on. Unlike Orangetheory, F45 lacks a "leaderboard" element, resulting in a less competitive environment. Instead, the focus is mostly on personal progress, which can be great for those who prefer a less competitive atmosphere.
Amenities
Group training studios like Orangetheory and F45 aren't like big-box gyms in their amenities because their space normally restricts them. At Orangetheory, amenities like showers and lockers are more consistent, with many people saying they are simple but kept clean and usually have body wash.
Unfortunately, Orangetheory doesn't typically offer child care. F45 locations tend to vary significantly more than Orangetheory, as they can range from simple box gyms to premium options with childcare, high-quality toiletries, and locker rooms.
Orangetheory provides a free first class and may offer a free week of classes, while F45 often offers a discounted trial period. Understanding these policies can help you choose the best option for your fitness needs.
Policies
For F45 newcomers, they offer a 3-day trial for $15 or single drop-in classes for $35 each. Cancellation policies typically vary based on location, ranging from a $5 fee to the full class price, with cancellation windows ranging from 1 to 8 hours before class. This is more than fair, in my opinion.
Always ask about cancellation policies before signing up. If you plan on bringing in a friend to check out the class, keep in mind that F45 doesn't have an official guest policy, so your friend may be required to purchase a trial or single-day class.
Orangetheory offers a much more enticing deal for newcomers, providing the first class for free and sometimes even a free first week of classes, depending on the location. They also offer free guest passes for friends and family that are local, or a $28/day pass for non-local guests.
Standard class cancellation policies apply across all locations, requiring at least 8 hours of notice.
Choosing the Right Fit for You
I would love to be able to make an ultimate decision about which training facility is better. F45 would be a better fit for me because I prefer functional training workouts that incorporate strength exercises.
Still, the choice comes down to your personal preferences, fitness goals, and budget considerations, especially since both studios are great at providing engaging workouts, supportive communities, and ample opportunities for personal growth. If you would rather focus on structured heart-rate-based training with consistent class formats, Orangetheory Fitness may be your best option.
Alternatively, if you prefer diverse and dynamic workouts that focus more on functional training and community engagement, F45 could be a better fit.
Whether you're trying to boost endurance, increase strength, or simply enjoy a supportive fitness environment, both gyms can provide the framework for achieving your fitness goals as long as you stay consistent and push yourself each workout.
Ultimately, the best advice I can give you is to check out both options and decide for yourself if given the opportunity!
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Andrew Lenau
Author