Looking to get fitter? F45 Hong Kong classes are amazing.

Anyone in Hong Kong can give F45 classes a try with a week’s free trial – pick your location from the link to get the details. 

Not quite sure what you’re in for with F45? Not so long ago, we were new to this style of workout – you get high intensity, 45-minutes classes that are never quite the same. 

We know you might be fresh to the idea of F45 or just getting curious about it, so we’re going to get into:

  • Where F45 came from
  • What you do in an F45 workout
  • Why community spirit works in F45
  • How much you can expect to pay for F45 Hong Kong classes
  • Where you can check out F45 in Hong Kong

The history of F45

F45 Hong Kong offers a fun and motivating workout. We provide a lot more information on these great classes in our honest review of F45.

F45 in Hong Kong began in 2015, with the first studio in Sheung Wan. It was actually invented in a gym in Paddington, Sydney, back in 2012 and there are more than 1,750 F45 gyms in Hong Kong and across the globe. 

You’ll find classes all over the world – the USA, New Zealand, the UK, Mauritius even – all following the same format. As well as being the best workout we’ve ever had, it’s super accessible if you ever have to relocate.

What is F45?

F45 is functional circuit training. What does that mean in reality? 

Basically, there are more than 1,000 different exercises across 30 workouts. If the same 20 minutes on the treadmill followed by weights gets boring fast, an F45 gym might be what you need. 

It’s that variety that we really love about the regime. The philosophy of F45 is “Split by Science”, which means that the week is split into different fitness focuses. Honestly, even after a year, it didn’t feel repetitive. 

This is how F45 breaks down your week: 

  • Monday, Wednesday, Friday – cardio workouts
  • Tuesday, Thursday, Sunday – resistance training
  • Saturday – hybrid training and recovery 

With each session lasting between 45 minutes to an hour. 

Need some inspiration to get to an F45 gym in Hong Kong? This workout style is what Hugh Jackman used to get into shape for his Wolverine roles.

What are the different workouts of F45?

In an F45 class, you’ll do three types of workout: 

  1. Functional training
  2. High-intensity interval training, or HIIT
  3. Circuit training

Here’s why each one is important.

Functional training

  • Functional training is about building strength for function by exercising different muscle systems.
  • Athletes often use this type of training to gain strength in muscle groups without having to do their sport over and over again; think a rower doing squats or a tennis player doing beep tests. 
  • The focus of functional training in F45 is movement rather than using equipment.


  • HIIT is repeating an exercise for a short time. 
  • Going all out for short periods gets your body burning fat through anaerobic pathways.

Circuit training

  • Circuit training is a combination of 6-12 exercises set up as stations. 
  • The stations target a range of muscle groups to build strength and endurance. 
  • You complete an exercise in the circuit and take a short break before moving to the next station.

The technology of F45

The way F45 uses tech is really innovative and it really made us engage in the sessions. Here’s what they do: 

  • Each studio has screens all around that display demonstrations of the exercises at each station – super helpful when you’re just starting out. 
  • The screens help you keep time so you know how many reps to do or how long to go high-intensity before cooling down. 
  • Every F45 gym – Hong Kong to Hawaii, Mumbai to Manchester – does the same exercises on the same day. 
  • Sessions are broadcast across the world with the same trainers and the same exclusive DJ playlists – super motivating and really easy to move gyms when you move jobs. 
  • You can be sure each session will be different; there’s a whole world expecting something different and F45 delivers.

The F45 trainers

You’ll find one or two trainers in an F45 gym, who serve a few purposes: 

  1. They will help correct postures or actions if you’re not doing something safely
  2. They offer motivation as you’re working your way through the session
  3. They demonstrate every exercise at the start of the class so you know what you’re doing

The role of community in F45 classes

F45 offers a one week free trail to Hong Kong residents.

We’ve only done F45 in Hong Kong, but we’re going to assume it’s the same all over the world – the sense of community is great: 

  • We love how everyone is supportive in class and helps each other to achieve their goals
  • Everyone comes full of energy and excitement that’s just downright infectious
  • People care about each other’s goals and we ask each other where we are in our plans

The Price of F45 in Hong Kong

In Hong Kong, F45 classes are free for the first week you join. It means you don’t have to make an upfront commitment before you know it’s for you. 

Once you decide to take the plunge and join F45 in Hong Kong, you have lots of different pricing options. 

Here are some of the passes available at the F45 Hong Kong studio in Central:


  1. 10 Class passes (expires 2 months from first use) – $2,900
  2. Single Class pass – $330
  3. 1 Week unlimited training pass (expires 7 days from first use) – $875
  4. 1 Month unlimited training pass (expires 1 month from first use) – $2680

You can choose longer options that run to three months and beyond where the fees get even cheaper. 

We should note, every F45 gym in Hong Kong can have different pricing. You should contact them directly, so we’ve got all the locations, next.

F45 Hong Kong Locations

There are many different F45 locations scattered across Hong Kong.

As of September 2021, you can choose from ten F45 studios in Hong Kong:

  • F45 Hung Hom: Wonderful Worlds of Whampoa, Home World (Site 12), G/F, G1D, Hung Hom
  • F45 Tsim Tsa Tsui: 102 Austin Road, Tsim Tsa Tsui, Hong Kong
  • F45 Central: 15th Floor, Li Dong Building, 9 Li Yuen St E, Central, Hong Kong
  • F45 Kwun Tong: Unit 502-3, 5/F, Futura Plaza, 111-113 How Ming Street, Kwun Tong, Hong Kong
  • F45 Sheung Wan: Level 1, 135 Bonham Strand Trade Centre, 135 Bonham Strand, Sheung Wan, Hong Kong
  • F45 Sai Yin Pun: 1A, Bupa Centre, 141 Connaught Rd W, Sai Ying Pun, Hong Kong
  • F45 Wan Chai: Level 15, 36 Hennessy Road, Wan Chai, Hong Kong
  • F45 Causeway Bay: Rm 2103-6, 21/F, Hang Lung Centre, 2-20 Paterson St, Causeway Bay, Hong Kong
  • F45 Quarry Bay: Unit 403, Westlands Centre, 20 Westlands Rd, Quarry Bay, Hong Kong
  • F45 Wong Chuk Hang: 1/F The Hub, 23 Yip Kan Street, Wong Chuk Hang, Hong Kong

Contact the studio you’re interested in directly to see the class availability each day. 

Honest impressions of F45 Hong Kong

After doing F45 sessions in Hong Kong for a year, we feel like we got to understand it really well. Here’s some of the things that we think are important.

How is F45 Hong Kong training different?

Starting F45 in Hong Kong is undeniably different to anything you’ve done before. Here’s why: 

  • It’s a super innovative way of doing things with so much variety that you’ll never feel like it’s the same session twice.
  • The physical and mental changes you’ll see in yourself are fast and will have a positive effect on your overall wellness.
  • You’re not just there to burn calories; you’re encouraged to adopt an all-round healthier lifestyle. 
  • The people you train with and the way you train are more fun than a conventional class in a gym so you don’t get bored and start making excuses  – you want to come here.

Are F45 Hong Kong classes easy to follow?

Ever been at the back of a yoga class and couldn’t see what the hell was going on so you just breathed and hoped? None of that at F45 classes: 

  • The tech used in each studio keeps everyone in sync – remember we said they had screens around each room? 
  • They guide you through the workout so you don’t have to strain to see where the trainer is. 
  • You get the current exercise plus the next one on-screen, and a countdown so you know when you can breathe again.

Why don’t F45 Hong Kong classes get boring?

We didn’t ever feel bored and felt enthusiastic about going, here’s why: 

  • There’s always something different about each workout – the exercises, the order they come in, the duration you work for, everything is switched up each time. 
  • Classes are challenging and you really need to push through, making you zone in on the workout and not think about your nail appointment or grocery list. 
  • You hit different muscle groups and use all your body, so you don’t dread leg day, for example.

Does F45 Hong Kong put less stress on your body?

The exercises are pretty intense and you’re going to come out sweaty but happy. This is why it’s good for your whole body:

  • You’re not putting stress on one part of your body but spreading out the workout across all your major muscle groups.
  • You’ll find you get more flexible, have a better posture, longer endurance, and faster recovery rates, which will take the long-term strain off your body.

Is F45 Hong Kong training suitable for everyone?

There’s a very diverse range of people at F45 Hong Kong classes, because:

  • There are no restrictions on who can train at F45.
  • Different abilities and fitness levels workout in the same class according to what they’re capable of.
  • Each exercise can be made gentler or more advanced depending on your fitness level so it’s super adaptable. 
  • Beginners and health nuts alike will feel challenged by and accomplished after their F45 workouts in Hong Kong.


Does F45 really work?

As a form of high-intensity training, F45 should work for people with a range of training goals. Doing high-intensity workouts are proven to be the fastest way to get fit. Of course, you’ll need to focus on your diet at the same time, but the fitness credentials of F45 are pretty solid.

What’s better, F45 or Crossfit?

F45 and Crossfit are different and one isn’t inherently better. CrossFit targets building strength with weights and cardio and F45 uses lower weights and focuses on functional fitness.

Is F45 like Crossfit?

F45 is similar to CrossFit in that they are based on the same idea of how to improve your fitness: high-intensity interval training. This means that you still do the bursts of high-level exercises and rest periods with both, but with F45 you complete circuits and do cardio too. CrossFit is more intense than F45.

How many times a week should I do F45?

Every day has different classes, but the founders of F45 believe that you only need to do four to five sessions each week. The high at the end of class is pretty damn addictive, so be ready to go whenever you have free time.

Why is F45 so effective?

F45 is effective because it’s based on solid science that says high-intensity workouts improve your fat-burning ability. Also, the structure of the classes – unique every time – is really engaging and keeps you going back to see what next time will be like.

Do other gyms in Hong Kong also offer free trials?

There are lots of gyms that offer free trials before you make a financial commitment. Some will give you a few sessions, others will just give you a day pass. We’re into our fitness here at Savvy, so we checked out some of the best free trials on offer in Hong Kong gyms.



F45 Hong Kong nurtures a great community. Your workout is never the same and the music is pumping. The free trial week is enough to give you a good taster for what’s on offer and we reckon you should definitely have a try. 

Want to get more details about getting fit in Hong Kong? We’ve pulled together everything we know in our ultimate guide to fitness in Hong Kong

Did we miss something about F45? Drop us a comment about your F45 experience in Hong Kong.

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