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MAXIMUM FAT BURN
CARDIO
WORKOUTS
Welcome to the new standard in cardio, with specially curated workouts that focus on all aspects of the body and overall health. At F45, we use plyometric movements, combined with timing and tempo to blast both your aerobic and anaerobic systems, delivering you the results you’re looking for.
Cardio Workouts
CARDIO
Redline
Redline is a cardio workout built on an intense pyramid set structure with escalating work periods and short rest periods.
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Triple Threat
Triple Threat is a challenging cardio workout built on one simple rule – count your reps in set 1, double it in set 2 and you guessed it, triple it in set 3.
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CARDIO
Marathon
Endurance is the name of the game today, so get ready to find your zone with Marathon–– expect bikes, rowers and F45’s longest ever working sets for a truly challenging cardio session!
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CARDIO
22
22 (two two) is a partnered, super-set cardio workout that thrives on intensity. Expect a strong focus on endurance and core strength.
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CARDIO
Athletica
Athletica lays the platform for building a solid aerobic base that members can progress through. The challenging timing structures will result in leaner, stronger muscles.
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CARDIO
Bears
Bears is an intense cardio workout with a mixture of agility, power, endurance and plyometric movements.
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CARDIO
Brixton
While most of us aren’t likely to endure 12 rounds in a boxing ring, we’ve designed a workout that integrates elements of mixed martial arts, boxing, and self-defense that everyone can do. By mimicking combat skills, you’ll tap into some deep cardiovascular reserves, which means an unrivaled burn and leaving this session in lean, fighting shape.
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CARDIO
Brooklyn
Similar to Brixton, Brooklyn is an intense workout designed to punch and kick the calories away. This is high intensity cardio that mimics a real boxer’s workout session and will leave you sweating like you’ve just gone 12 rounds.
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CARDIO
Docklands
Docklands is a cardio-based session that uses varying set times and a strong bodyweight focus to challenge the body aerobically.
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CARDIO
Firestorm
How about a fast-moving, constantly-changing, but straightforward fat-burning workout that creatively uses bodyweight and equipment? Meet Firestorm — a 27-station endorphin blast that eats up a boat load of calories and builds balance, endurance, and power through a wide range of movements. Pushing through Firestorm is not just about building a lean, sculpted body, but also about challenging your mind and coordination to push through all 27 stations.
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CARDIO
Foxtrot
Foxtrot is a fast-paced cardio workout that uses constant change in the work to rest ratio, and a strong agility focus to significantly increase aerobic fitness and endurance.
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CARDIO
Gravity
The Gravity session will accelerate your skills in becoming a better functioning athlete. The session will dramatically improve fitness levels, flexibility, mental toughness, plyometric skills, agility skills, and aerobic conditioning.
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CARDIO
MVP
This is not your average cardio workout. This is a cardio blast with an incredible twist. Following the first lap, half the exercises will flip into completely different movements. You will never quite get accustomed to this phenomenal cardio-only workout.
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CARDIO
Pipeline
Pipeline is a surf-inspired cardio workout that is aimed at helping improve balance, lateral movement, core activation and cardiovascular endurance.
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CARDIO
Templars
Training with a buddy has so many advantages over training on your own. The most obvious being longevity in your training life, increased enjoyment and fun whilst training, bringing out the competitive edge both mentally and physically, and most importantly, results. Templars is a workout designed to test cardiovascular endurance and mental strength over 14 intelligently selected partnered exercises.
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CARDIO
Triple Double
Triple Double is another tantalizing Tabata mash up, that will push you to your limits and get your body to continue working to build oxygen stores for 16 to 24 hours after you finish.
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CARDIO
Varsity
Varsity is the ultimate cardio test. Combining various cardio timings into one workout, Varsity will test anyone’s cardio threshold. Three laps, all with different timings, make this an extremely innovative and enjoyable cardio blast.
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