F45 vs. Orangetheory Fitness: Which Workout Is Right for You?

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If you are someone that finds working out on your own to be unmotivating, unexciting and altogether boring, you could be the perfect candidate for a group workout class. And luckily, there is truly no shortage of workout classes to choose from. From reformer pilates to kickboxing to barre class, the fitness industry is always coming up with new, exciting ways to get your sweat on. In recent years, the concept of group workout classes has expanded to include interval-based classes with the two most popular being F45 and Orangetheory.

Though the classes differ in their workouts, the vibe is very much the same. They are group classes led by enthusiastic personal trainers and certified coaches, and many become obsessed with the supportive and inspiring environment. Whether you use it as your sole workout, or just as a pump up session once a week, there’s a place in these classes for everyone.

Since these are both great classes, we pitted them against one another: F45 vs. Orangetheory Fitness, and dove into every detail to help you get a comprehensive understanding of each class before you even take it. Plus, we picked a winner of each category to help you determine which class best meets your needs and find the one that will help you reach your fitness goals.

Overview of F45

Best for: Those with a fitness background or some basic gym experience that want an engaging, challenging, and community-driven workout experience

Know before you go:

• Price: $7 for a seven-day trial, $35 for a drop-in, $75 for a week pass, flexible billing options that range from $169–$245 (average price, varies by location)
• Workout length: 45 minutes
• Type of workout: circuit and HIIT training
• Equipment used: ropes, kettlebells, barbells, dumbbells, spin bikes, plates, platforms

Though F45 originated in Australia, it now has over 2,000 locations in over 45 countries around the world with 1,000 of them located in the United States of America. The group training workouts are directly tied to the name: “F” represents functional training, which is a mix of circuit and high-intensity interval training (HIIT) workouts that are geared toward feeling your best in everyday movement, and the 45 represents the length of each class—which is always 45 minutes.

Each F45 studio offers classes every day of the week, and the training is broken down into Cardio-Hybrid/Cardio (Monday and Wednesday), Resistance training (Tuesday, Thursday and Sunday) and Hybrid (Friday and Saturday). While each day will have a designated type of workout, there are countless variations that they cycle through to make each class exciting, engaging, and challenging.

Each class begins with a demo led by the trainer which leads you step-by-step through each exercise, and a built-in warmup, so you don’t need to prep yourself before the class. The classes include a mix of HIIT workouts, bodyweight training, strength, plyometrics and cardio to give you a full body workout every time.

What we like:

• Diverse training structure keeps it interesting
• Reasonable price
• Efficient timeline

What to consider:

• Classes will be difficult—though not impossible—for those with little to no cardio experience
• Some previous gym experience is preferable

Overview of Orangetheory Fitness

Best for: Beginners, fitness enthusiasts and everyone in between that is looking for a heart-rated based, high-calorie-burning workout

Know before you go:

• Price: First class free, membership varies by location, so check in with your local studio. For example, in Allentown, Pennsylvania, the cost is: $225 for 10 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)
• Length: 60 minutes
• Type of workout: full-body cardio and strength heart-rate-based workout
• Equipment Used: treadmills, water rowers, dumbbells, benches, TRX suspension trainers, medicine balls, BOSU trainers

Orangetheory was founded in 2010 by Physiologist Ellen Latham along with Jerome Kern and David Long. It was a successor to a Fort Lauderdale-based pilates fitness studio, “Ellen’s Ultimate Workout,” and it has been ranked as both one of the top franchises in the world and one of the fastest-growing companies.

Though the workouts may feel similar to HIIT workouts you’ve tried at other studios, there is a distinct difference. Orangetheory Fitness workouts are led by certified coaches and utilize heart-rate monitors—using OTBeat technology—for a workout built around training in heart-rate zones. This gives you a much better measure of your intensity than simply going by feel. The heart rate-based interval training has you working through five heart rate zones (Gray, Blue, Green, Orange and Red Zones) designed to charge your metabolism for optimized caloric afterburn and faster results. In each class, you’ll earn “Splat Points,” which indicate time spent in the Orange and Red Zones.

“Orangetheory workouts are, above all, efficient”, states ISSA Certified Personal Trainer Caroline Grainger. “You'd have to work hard to pack more intense, cardiovascular exercise into a 60-minute chunk with any exercise, so this can make it a great choice for people who are serious about their fitness but don't have two hours or more for a more leisurely workout.”

The name Orangetheory comes from the goal of each class, which is to spend 12 or more minutes in the “Orange Zone.” This zone is ideal for boosting metabolism, burning fat and achieving the maximum calorie burn possible.

The 60-minute, coach-led class consists of three portions—rowing to improve strength, endurance and power, cardio on the treadmill, stationary bike or elliptical machine and strength conditioning through weight and floor exercises. The moves change daily, focusing on new muscle groups, and each component (tread, rower, floor) incorporates aspects of endurance, strength and power depending on the day. Coaches are happy to offer options for injury and various fitness levels.

Workouts are designed by a team of expert exercise programmers to include a mix of all major muscle groups and foundational movement patterns, so you get stronger and move better in your everyday life, according to Britt Masteller, Ph.D. of Health & Exercise Science, on the Orangetheory Fitness team.

“Careful consideration goes into the design of each block of intervals to allow for the target of 12–20 Splat Points per class, the ideal number to reap benefits but also minimize risk of overtraining,” Masteller says.

Grainger did express concerns about jumping into the workout without understanding the class format and taking proper precautions. “If there's one downside to these workouts, it’s that their intensity can lead to more injuries, especially for people with chronic joint issues or who jump into it before they're ready.” That said, the class is accessible for just about all fitness levels—just make sure that you are working within your own limits, and not someone else’s.

What we like:

• Very adaptable workouts
• Clear goal for each class
• More affordable than F45

What to consider:

• Class format may not be for everyone
• Prices vary by location

F45 vs. Orangetheory Fitness: Cost, Membership and Class Options

Every gym will have some type of membership cost, and with prices ranging from $10 to hundreds of dollars a month, there is a wide range for all types of budgets. Though these fitness studios are both a bit on the pricier side, they do have a lot more to offer than your standard Planet Fitness.

F45 has about 1,000 locations in the United States and there are over 1,500 Orangetheory Fitness locations. Though they can both be found in most states, based on our research, F45 locations are much more concentrated in city metropolis areas, while Orangetheory spreads a bit more into suburbia. If you live in a major city, you’ll likely have both options within reasonable distance, but if you are located in more rural areas, you may have your choice made for you by sheer commute time.

As far as scheduling goes, 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. Though F45 has more hours, it also has more variety in its classes, so you may have more trouble finding the right time for the exact class you want to take vs. Orangetheory, which has one class format designed around heart-rate training so you know exactly what you’re getting, no matter what time you attend class.

Membership and class prices can also be a huge deciding factor—especially if you are close enough to have the pick of the litter.

Though they are both on the pricier side, Orangetheory comes out as a bit more affordable. It offers both class packages and membership options. After taking your first class for free, you can select class packages (price varies by location), such as $225 for 10 classes, $375 for 20 classes and $499 for 30 classes. If you would rather opt for a membership, you can purchase a $79 a month 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).

Related Post: Orangetheory Fitness Costs and Membership Prices

F45 uses a slightly different pricing system. They offer membership tiers that include four, eight or unlimited classes per month (ranging from $169–$245 based on package and location). Unlike Orangetheory however, they also offer a trial (which again varies by location) that averages out to $7 for seven days. You can also purchase a $35 single class drop-in or a $75 week pass, making them more budget friendly for those that are looking to test out the class without full (and expensive) commitment.

The verdict: We chose Orangetheory as the winner for this category. Although it has slightly more limited membership options, it is a bit more affordable than F45.

F45 vs. Orangetheory Fitness: Workouts

If you want consistency, Orangetheory is the choice for you. Each 60-minute class is built upon the same structure and has the same main goal—keep your heart rate in the “Orange Zone” for 12 minutes or more. The class generally consists of three main activities: rowing, treadmill and a strength workout. Note that if you are unable to participate in high-impact activities like treadmill running, you’ll have options such as swapping the treadmill for a bike or elliptical. If cardio isn’t your thing, you can also take a “Lift” class that consists of 45 minutes of functional strength training. You can also opt for an Orange 45 class, which is a shortened version of Orange 60.

Since this workout is completely heart-rate based, using the OTBeat heart-rate monitor during class is the best way to track your efforts in real-time and help you reach your goals every class. (You can also look up your stats any time using the Orangetheory Fitness app.)

Heart rate zones (abbreviated HR zones in class) are based on the relative percentage of your maximum heart rate. The easier your intensity level, the lower your heart rate zone. Orangetheory Fitness puts a unique spin on the standard five heart-rate zones by assigning each HR zone or intensity level a color: gray, blue, green, orange and red.

Before the start of every class, Orangetheory Fitness’s certified coaches will lead you through the activities that you will be doing in the workout, so you will have an understanding of the exercises before jumping right in. There is also a built-in warmup, and coaches are able to make real-time adaptations if you have any physical limitations or injuries.

F45 is a bit more diverse when it comes to its workouts, as you won’t get the same workout in a day, week or possibly even month. Though the workouts do vary quite a bit, there are some consistencies. They have a weekly schedule of Cardio on Monday and Wednesday, Resistance Tuesday, Thursday and Sunday, Hybrid Saturday and Sunday, and recovery classes strewn in throughout the week.

The workouts at F45 are all 45 minutes long, and have a combination of circuit and HIIT style workouts that are designed to improve your fitness on every level. “The “F” in F45 stands for functional training, which helps you perform everyday activities and prevents you from getting injured,” says Kendra Hylton, owner of F45 Training Rancho Mission Viejo. These functional fitness classes were made specifically with quality of living in mind, so they not only can help you reach your fitness goals and aesthetic goals, but also help to improve overall strength and flexibility needed for your daily life. 

“For example, if you bend over and pick up your child, functional training trains our body neurons to complete the correct movement when bending over to lift something heavy,” Hylton says.

This class does not require any equipment like a heart rate monitor—though you are free to bring your own to class. Instead, you will just go off of feel, and the guidance from trainers.

The verdict: We chose Orangetheory as the winner of this category because the workouts are a bit more beginner friendly than what you’ll get at F45. The Orangetheory Fitness class format is also more consistent, so you are more likely to come in knowing what you are going to get out of each class.

F45 vs Orangetheory Fitness: Equipment

Though both classes have some similarities in equipment—mostly when it comes to weights— there are definitely machines that are favored in each.

You can choose where to start each class: the rowing machine, the treadmill or the floor. If you are not able to do high-impact activities like running or speed walking, you will have the option of using spin bikes or elliptical machines during the cardio portion. They also use floor equipment including dumbbells, benches, TRX suspension trainers, Bosu balls, and medicine balls.

F45 is much lighter on the cardio machines. While it does sometimes include the use of spin bikes, most of the workout is based on floor exercises. The classes use a combination of kettlebells, dumbbells, battle ropes, medicine balls, plyometric boxes, sleds and pump sets.

F45 definitely wins in the equipment department. They use a wide array of equipment that is designed to work the full body. The workouts don’t incorporate high-impact activities, like running on a treadmill, which can be difficult for those that suffer from joint issues.

F45 vs. Orangetheory Fitness: Community and Atmosphere

Both of these workouts are class environments. Orangetheory Fitness is led by certified coaches and F45 is led by trainers, and both usually have some sort of music element to help pump you up. However, the studios definitely each have their own individual vibes.

Orangetheory holds classes of 24–26 people max, so you will be able to get personal attention and real-time feedback throughout the class without feeling like you’re being eagle-eyed by the coach the whole time. The classes are high energy and the rooms are bright, energizing and inviting—no dark cycling caves to be found here. The class is also welcoming to everyone no matter your fitness level—though if you are newer to fitness or even just the Orangetheory classes, it is suggested that you show up 30 minutes early to the first time you take a class so you can get an explainer on the science behind the class and learn how to properly wear and use your heart rate monitor.

Orangetheory Fitness sets benchmark workouts throughout the year in order to help you see progress in your fitness goals. Local studios may also offer specific challenges throughout the year and tend to host fun events for members. Many loyal Orangetheory goers claim to have made lifelong friends in their classes.

F45 has a similar community feel, with classes of 15–30 people, and at least two trainers on hand for every class. They play upbeat music during the classes that gets you pumped up and ready to workout to your full potential—though musical style will vary from trainer to trainer. “We offer different class times throughout the day, which allows you to get familiar with everyone,” says Hylton. “Most people come five to seven days a week and usually come to the same class times every day, so it’s easy to form connections and friendships. Most of our members did not know each other prior to coming to our studio, and now they are all friends!”

Hylton also noted that F45 is extremely welcoming to all different fitness levels. “At our studio, we have everyone from serious triathletes to our oldest member who is 74! No matter where you’re at, you can move through the workout at your own pace and cater it to your level.”

The fitness studios are bright but simple—similar to a CrossFit gym that is focused more on function than fashion. You’ll also be able to participate in a periodic F45 Challenge, which is a community-focused health, fitness and nutrition program designed to help you achieve a healthier lifestyle and life-changing fitness results. The program is free to sign up, and provides you with goal-targeted functional movements, daily meal plans and shopping lists, healthy recipes including vegan and vegetarian options, and progress monitoring through the duration of the challenge. This challenge is also free to access even for people that are not F45 members.

The verdict: Both are great options, depending on what you’re looking for. F45 wins for their challenges that are open to both members and non-members, and provide an atmosphere that focuses on helping everyone reach their potential whether they attend one class a month, or six classes per week. Orangetheory Fitness offers unique opportunities for finding community and creating lifelong friendships with like-minded athletes through regular class attendance.

F45 vs. Orangetheory Fitness: Policies

Every gym is going to have some sort of policy (some better than others) but here’s what you need to know about these two respective studios.

If you have never been to F45 before, you will want to arrive at least 10 minutes early. This will allow you to get acquainted with your trainer, discuss any needs you may have, and learn what to expect from the class. F45 does offer a 3 day trial for your local location that will cost only $15, or you can buy individual drop-in classes for $35 each. Cancellation policies and fees vary quite a bit from location to location, but they can range from a fee of $5 to full class price with a cancellation window of 1 hour to 8 hours prior to the class. Since this policy is a bit all over the place, it is best to ask about the cancellation policy before signing up for a class or gym membership. There is no official guest policy for F45, so if you want to bring along a friend for a class—even if you are a member—they will have to purchase a trial or single class.

Orangetheory has the superior deal for newcomers. They offer a free first class, and some locations may offer a free first week of classes that allows you to take up to seven classes in seven days. They also offer a select number of free guest passes for members to offer to friends and family that live in the locality. If guests are not local, they are able to buy a day pass for $28. Cancellation fees and policies are standard for all locations, and they require you to cancel at least 8 hours before the class. If you are new to Orangetheory, it is best to show up 30 minutes before class so you can learn how to use the heart rate monitors and what to expect for the duration of the class.

The verdict: Orangetheory definitely wins the policy category. They offer free trial classes to newcomers, and even allow you to take up to seven classes in a week at certain locations. The cancellation policy is standard across all locations, so there’s no confusion if you decide to mix it up and attend somewhere else.

F45 vs. Orangetheory Fitness: Facility and Amenities

While the workout is arguably the most important aspect of any gym or fitness club, the amenities offered can also be a huge deciding factor. Let’s see what each fitness center has to offer.

F45 seems to vary quite a bit from location to location, but overall the buzz is that every location is at least clean and minimalistic. Most offer showers and lockers, and some even provide towels—washed after every use of course! Depending on your location, some even offer the use of some high-ticket items like Dyson hair dryers and quality soaps. Some studios will also offer childcare during the classes—though this varies by location and on the flip side, some locations don’t let any kids in the building at all, so you will want to confirm with your local gym.

Orangetheory seems to be a bit more consistent from location to location. It has lockers and showers at every studio, and while they are not as fancy as something you may find at Equinox or SoulCycle, they are kept clean and even have body wash. Some also have shampoo, conditioner and towels. Unfortunately, no childcare is offered at any of the locations, and due to liability reasons, children under 13 are not allowed in the building.

The verdict: Though not every F45 is built the same, there are some premium locations that offer childcare, and high-quality toiletry products in the bathrooms. Even those that are not as top tier are kept squeaky clean, making it the winner for this category.

F45 vs. Orangetheory Fitness: Results

Though it would be great to have a definitive answer to which class will provide the best results, the most effective component is how frequently you attend the class and your efforts during each workout. However, there are certain exercises in each that can help you reach specific goals.

The F45 workout has a focus on functional training that pairs HIIT workouts with strength exercises. This is a super comprehensive workout that works on building muscle, increasing cardiovascular health, and increasing mobility. If you are looking for a way to improve your overall fitness, and improve your quality of life, this is the class for you. The class is also aimed at improving energy levels, metabolic rate, and increasing strength and endurance. The wide variety of classes also helps to prevent you from getting bored, and makes you want to keep coming back to try something new.

If strictly losing weight is your goal, you may have better luck with Orangetheory. This class is much more cardio based, and it uses a heart rate tracker to help you keep track of what zone you are in. The goal of every class is to stay in the Orange Zone for 12 minutes or more per class. The science behind this is that the Orange Zone is your threshold zone which means that it helps to boost your metabolism, burn fat, and burn more calories without maxing out. This is a great tactile measuring tool for those that are newer to working out, and it gives you an instant sense of accomplishment after the workout, so you never have to worry that you didn’t get enough out of your session. While these workouts blend cardio and strength, you won’t get the wide range of motions and activities that you would in F45, so it is best to supplement it with additional workouts outside the class to focus on mobility, plyometrics, and muscle building.

The verdict: Since the results of each class are largely dependent on how often you attend, and the intensity of your workout, we cannot name a definitive winner for this category. We recommend giving both a try so you can decide for yourself.

F45 vs. Orangetheory Fitness FAQs

How many times per week do I need to go to F45 or Orangetheory Fitness to see results?

If you are a beginner, you should start with once a week and see how you feel. Ideally, you will get the best results by attending these classes 3-4 times a week, however you don’t need to attend every day, and if you did there is a good chance that you may find yourself overworked and possibly injury prone.

Is F45 or Orangetheory Fitness better for weight loss?

Orangetheory is better for weight loss especially if you are newer to working out. The exercises are a bit more adaptable and beginner-friendly, and the heart rate tracker helps you to get a personalized estimation of how many calories you burned and how hard you are working.

Are Orangetheory Fitness and F45 CrossFit?

Orangetheory and F45 are not CrossFit. These classes are much more focused on improving strength, endurance and mobility for daily life, and are not as competitive as CrossFit often is. Though you will find some similar workouts—particularly in F45.

How many calories do you burn at F45 and Orangetheory Fitness workouts?

Though calories burned are dependent on many factors including age, gender and weight, Orangetheory reports that the average member can expect to burn 500 or more calories per class, while F45 reports that members can expect to burn up to 750 calories per class.

The Verdict: Is F45 or Orangetheory Fitness Right for You?

If you have come to the conclusion that you want to take a fitness class, but still aren’t sure which one is the right fit for you, the best way to find out is to try both classes and find out which one clicks. While F45 and Orangetheory Fitness classes have their individual pros and cons, they are both beloved by many for their upbeat and encouraging environments, challenging workouts and communities.

Whether you are looking to increase your endurance, get stronger or lose weight, both of these studios have workouts, coaches and trainers that are centered around helping you reach your goals and become the fittest version of yourself.

And if you are looking for more ways to improve your workout experience and show up feeling your best, check out our top picks for gym bags and training shoes. 

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