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When it comes to the fitness industry there is more of an emphasis on community, functional fitness and strength training. F45 and Orangetheory are two of the most popular fitness cults that are all the rage and still booming across the globe.

But, what really are the differences between the two and what do you truly need to know to make your decision?

Not to worry, we have done all the work for you and gathered up the need to know on F45 vs. Orangetheory! 


The F45 combines circuit training, high-intensity interval training, and functional movements to burn fat and build lean muscle in a 45-minute group session.

While Orangetheory is great for losing weight as it concentrates on high-intensity interval training by cardio workouts for 60 minutes. 

Keep on reading to find out the need to know between F45 and Orangetheory. 

What is F45?

The F45 brand was founded back in 2011 and has vastly grown since then to over 1,300 studios around the world.

F45 represents a functional group training that is 45 minutes long and continues to burn calories even after you have finished your session.

There are 31 different workouts that you can do to burn fat and build lean muscle using a combination of HIIT, circuit and resistance training, as well as functional movements.

Each session has a different focus such as cardio, resistance or even a combination which is perfect for those who get bored of doing the same thing day in, day out.

The innovative exercises and calorie burning sessions can transform your body in just 12 weeks for as little as $50-65 a week. 

Group Fitness Training


There are displays all over the studio walls to guide you through the workout and a trainer who supervises.

A F45 class is comprised of the use of sandbags, kettlebells, ropes, barbells, jumping, running and climbing to raise your heart rate and burn calories. 

You will alternate between short bursts of full energy and slower recovery periods over the 45 minutes. This does require a basic fitness level to keep up a high intensity for the best results.

It also requires basic knowledge on form and how to complete the exercises as some trainers do not offer a lot of assistance. 


Simple breakdown of the best and worst of F45 Training


  • Feel apart of a community 
  • High energy
  • Combination of cardio and strength training
  • Quite affordable
  • Every session is different


  • Experience depends on the studio, owners, managers, trainers
  • Can be counter productive if you can not maintain a high intensity for a long period
  • Need to know basics (do not expect a lot of personal attention)
  • Sometimes the choice of exercises can prevent you from maintaining a high heart rate
  • Only some trainers will correct form

What is Orangetheory?

The orange theory was founded in 2010 and has over 1,000 studios all over the globe and it is great for losing weight and working out your whole body.

The brand name is based on the ‘theory’ about post-exercise oxygen consumption. This is when you have an increased intake of oxygen after your physical activity, which keeps you burning calories even after you have finished your workout.

The theory is that you will end up burning 9 times the amount of calories you would normally burn in a day – who would not want those sort of results from an hour’s workout.

Orangetheory is perfect for any fitness level or knowledge as the trainers provide advice on form and push you based on your own fitness level.

You will not have to worry about a ‘suck it up’ attitude. 

Membership begins at $59 a month for 4 classes to $159 a month for unlimited classes.

Popular Group Fitness Training

What is a typical Orangetheory class?

Orangetheory is group cardio sessions that last an hour of high-intensity interval training.

The aim is to maintain a minimum heart rate of 84 percent for roughly 12-20 minutes during the 60 minutes.

The workout is measured in effort levels of 5 zones. Zone 1 is grey, zone 5 is red and zone 4 is orange which is where you achieve your maximum calorie burn and optimal post exercise oxygen.

Each individual is fitted with a heart rate monitor to ensure that you are reaching the correct zones.

All over the studio are screen which shows you the zone you are in as you are rowing or running to get your heart rate up.

Your aim is to finish the workout with roughly 12-20 ‘splat’ points.

Then one thing that many participants love is the fact that their statistics from the workout are emailed through to them, so over time, you can see your progression – perfect for a data junkie or someone who loves numbers!


A simple breakdown of the best and worst of Orangetheory Training


  • Motivation levels are high 
  • Pushes you the extra mile due to the heart rate monitor
  • Emphasis on community
  • Heart rate monitor
  • Trainers are continuously engaged
  • Great if you like data that is measurable and trackable


  • Can be overwhelming for some due to data, lights, energy, music
  • Can be hard to keep track of what you are doing if you get distracted easily
  • A little more costly than F45
  • Does not necessarily target building lean muscle
  • Concentrates on endurance and cardio

Which one is right for you?

This largely depends on what your goals are, how you like to work out and what your bank account will allow you to spend.

F45 vs Orangetheory

If your goal is to trim fat and build up muscle you are probably going to prefer F45 has it has a great strength portion.

However, if you are just looking at improving your endurance and want to concentrate on your cardio Orangetheory is the one you will more than likely prefer.

When it comes to the bank account side F45 is slightly more affordable than Orangetheory, though this is dependent on your studios pricing as well as the package/payment plan you decide on.

Lastly, both F45 and Orangetheory emphasize community. With Orangetheory you are going to get trainers to push you, motivate you and shout at you if your heart rate drops.

Not to mention they are also going to correct your form and provide you with advice when necessary. 

While F45 your trainers are mainly there to supervise and do not usually give you much assistance in regards to form or advice.

With these factors in mind, you may find that you are going to prefer one over the other, if you are still unsure give both a trial run.


Both F45 and Orangetheory are great options and you can get results from either of them as long as you keep your heart rate up and push yourself to sweat.

It really just comes down to personal preferences, your goals and probably your bank account. F45 vs Orangetheory, which will you choose?

9 thoughts on “F45 vs Orangetheory. What You Need To Know!”

  1. Thank you for the breakdown. I’m considering f45 for the increased strength training, as I’ve been going to Orange Theory for almost a year. Shed some pounds and cardio is awesome. Love it. I should point out that in Santa Rosa, Calif., at least, f45 is actually significantly more expensive. 8 sessions/month at OTF is $120 and it’s approx 145 at f45. Unlimited classes is $40 more a month at f45, too. Just a clarification. Bummer. I wanted to try it, too.

    • Thank you Joe for letting us know about the prices in Santa Rosa. It helps our readers for sure!

  2. F45 is more expensive too in Miami. Unlimited classes with F45 cost 199$ vs 149$ in Orange Theory.

    • Awesome Andreina, thank you for letting us know! Everyone please feel free to share what different locations cost as it will help everyone!:)

  3. F45 has a heart rate monitor too and send you messages with your info and uses a point system that you can see during the class. I’ve been doing F45 for about 8 weeks, 2x per week. I go for the cardio days (Mon/Wed) and find the workouts incredibly challenging. I chose F45 simply because it’s closer to home and much easier to get to an early morning class because of its location. Costs for both OT and F45 here in New Jersey are quite similar — expensive.

  4. I’m an Orange Theory fan and have explored F45 without deciding I should switch. One comment I’d make about OTF is that, while F45 does seem to devote more time to resistance type training, it is inaccurate to describe OTF as pure cardio. Nearly every workout involves treadmill work, rowing, and work on the weight floor. Observing the F45 equipment near me, I can see that the resistance component is more intense, but serious resistance, although less intense, is indeed a feature of OTF workouts. And, for my money, the value of having genuine instructors, rather than supervisors, is huge.

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