F45 Hong Kong: My honest review

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

All Hong Kong residents can try F45 Hong Kong classes for a week free of charge.

We encourage you to go ahead and do this. F45 offers high-intensity, 45-minute classes that are never the same.

It’s a whole new way to exercise, so we’re going to tell you: 

  • The history of F45
  • What type of workouts you can expect with F45
  • Why community spirit plays such an important role
  • Sample pricing of F45 in Hong Kong
  • F45 locations in Hong Kong


History of F45

F45 Hong Kong offers a fun, motivating workout.

Photo courtesy of F45 Quarry Bay Facebook.

Hong Kong’s first F45 studio opened in Sheung Wan in 2015.  But the original F45 studio was launched in Paddington, Sydney, back in 2012.

Since then, F45 has been extremely popular and has grown to more than 1,750 studios in 45 countries. You can find F45 classes all over the world including New Zealand, Finland, Germany, and India.


What is F45?

F45 focuses on functional training, circuit style. There are more than 30 different workouts featuring 1,000s of different exercises, so you aren’t likely to get bored.

Workouts range from 45 mins to 1 hour in duration.

The best part about F45 training is that no one workout is the same. F45 embodies the motto of “Split by Science,” where different days of the weeks are focused on a specific aspect of fitness.

Mondays, Wednesdays, and Fridays are dedicated to cardio. Tuesdays, Thursdays, and Sundays are focused on resistance training. Saturday is for both Hybrid and Recovery.

F45 is the total body conditioning formula that got Hugh Jackman into shape for his Wolverine role.


What are the different workouts of F45?

F45 classes combine; functional training, HIIT (high-intensity interval training), and circuit training.

Functional training

This type of training aims to build functional strength by using a variety of different muscle systems. These techniques are often used as a way for athletes to apply strength to a sport skill, without actually performing the sport-specific exercise or movement.

Functional training emphasizes movement rather than equipment.


HIIT refers to the repetition of exercises for a brief period, which requires high levels of energy, followed by short rests.

Circuit training

This type of workout consists of 6-12 exercise stations that target multiple body parts, performed consecutively with very little rest. Circuits generally focus on muscular strength and endurance or aerobic and strength.



Technology plays a crucial role in F45.

Screens across the studios continually show demonstrations of the different exercises to be completed. This is especially helpful for beginners. The monitors also help participants stick to the correct timing.

Every day sees a different workout taking place, and every F45 facility across the globe–from New York to New Zealand–completes the same set of exercises.

You will watch the same video workout demonstration wherever you are in the world, and you will hear the same F45 DJ playlists. This creates consistency.

But the best thing is that the actual workouts themselves vary tremendously. And this variation keeps the workouts fresh.


The Trainers

During F45 Hong Kong classes, you will also have one or two trainers to help correct your posture.

The trainers help to motivate participants, and sometimes they might suggest you try a different weight. The trainers will also demonstrate each exercise at the start of the class.


Community Spirit

F45 Hong Kong offers a one week trial to Hong Kong residents.

Photo courtesy of F45 Quarry Bay Facebook.

Apart from all the unique workouts, F45 Hong Kong also offers a proactive and supportive community that is continuously motivating participants to achieve their goals.

F45 classes are effective because of the energetic, upbeat environment. This environment helps people meet their goals and often even exceed them.  


The Price of F45 in Hong Kong

All Hong Kong residents are able to enjoy a ONE-week free trial. This gives you a fantastic taster of the different workouts that are offered at F45 Hong Kong. 

If you end up loving F45 Hong Kong classes after the free trial, there are multiple membership options available.

Pricing and membership options are different for each studio. See below for pricing and membership details that apply to Sheung Wan, Central, and Wan Chai studios.


  1. 10 Class passes (no expiry) – HKD$2,500
  2. Single Class pass – HKD$280
  3. 1 Week unlimited training pass – HKD$760
  4. 20 Class passes (no expiry) – $4,500


Fixed plans include:

  1. 1-month membership – HKD$2,100 billed every month
  2. 3-month membership – HKD$1,890 billed every month
  3. 6-month membership – HKD$1,800 billed every month


F45 Hong Kong Locations

F45 Hong Kong has eight locations across Hong Kong.

Photo courtesy of F45 Sheung Wan Facebook.

Currently, F45 Hong Kong has studios in eight locations.

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

You can check out more information about the plethora of classes that they run (over 4,000 exercises, and 35 workouts!) here.


How is F45 Hong Kong training different?

  • There’s no denying the fact that F45 Hong Kong training is different and offers variety, innovation, and attention to detail, which adds to its huge customer base across the globe.
  • This workout regime lets you enjoy positive physical and mental effects, which should eventually impact your overall mind and body.
  • F45 training is not just about calorie burning. Instead, it’s about adopting a healthy and balanced lifestyle where the focus is not just on intense workouts but on the easy transition into a healthier you.
  • Last but not the least, unlike other workout routines that start to feel burdensome after some time, F45 Hong Kong training feels more of a fun and less of a burden than other workouts.


Why are F45 Hong Kong classes so easy to follow?

  • F45 training use technology to help keep everyone in sync.
  • There are TV screens all around the room to help and guide you through the workout.
  • The screens display the current exercises as well as the next exercise, and provides a countdown for each workstation, indicating when to stop when to start, or when to take a rest.


Why don’t F45 Hong Kong classes get boring?

  • Since no two workouts are the same, exercises and exercise stations vary along with the rest time and work time.
  • Each F45 session will challenge you to push your body limits. Be it resistance, hybrid, or cardio, each workout hits a different muscle group and brings your entire body in motion.


Why does F45 Hong Kong put less stress on your body?

  • There’s no unnecessary stress on specific parts of your body as the F45 training spreads the volume of exercise throughout your body.
  • It imparts you with great flexibility, increases your range of motion, improves your posture, betters your endurance, burns your fat, recovers you faster from injuries, and above all, keeps you stress-free.


Why is F45 Hong Kong training suitable for everyone?

  • F45 training is not restricted to any specific age group or fitness levels.
  • People of all levels can work out together in the same room with everyone working out according to their own capability.
  • Every move can be easily regressed or progressed depending on the ability of each individual.

So whether you are a beginner looking to start with F45 Hong Kong training or a health freak searching for better workout options, utilize your free trial of F45 Hong Kong to get started with your daily dose of fun and workout.



F45 Hong Kong has a wonderful community, workouts are never the same, and the music will help keep you motivated throughout the class. Given they offer a free trial, there is nothing to lose. Give it a try today!


Related Articles

Spread Savvy's tips

Related blogs

Guide on Where to Donate Items in Hong Kong

We cover all kinds of specific items including kid’s toys, furniture, clothes, and more.

Vegan For Beginners – 10 Vegan Essentials

So, you’re interested in becoming vegan? Hopefully I can help shed some light on everything vegan...

The 10 Best Plant Based Protein Powders Hong Kong

Read our in-depth review of the 10 best plant-based protein powders available in Hong Kong. Build and repair muscle, & get all your protein needs.

Ultimate Leaving Hong Kong Checklist

We provide a checklist of things you’ll need to do before leaving Hong Kong.

The Ultimate Hong Kong Bucket List

Here is the bucket list of the best places to go and things to do in Hong Kong before you leave.

Keto Diet 101- Hong Kong Guide

Helping you to find keto products in Hong Kong.

The 9 Best Second-Hand Stores in Hong Kong

Buying second-hand goods in Hong Kong is much easier than in most cities.

10 Best Cult Makeup Products 2020

Cult makeup products have everything you are looking for if you are looking for makeup products...

The Ultimate Beauty Guide for Hong Kong

Want to get hold of beauty products & services in Hong Kong at reasonable prices? We tell you how.

Cheese in Hong Kong: Where to Buy It

Does cheese in Hong Kong need to be so expensive?

About us

Let’s Hang Out


Brighten Up Your Inbox

This Month

Our Partners


Submit a Comment

Your email address will not be published. Required fields are marked *

You may also like

Vegan For Beginners – 10 Vegan Essentials

Vegan For Beginners – 10 Vegan Essentials

So, you’re interested in becoming vegan? Hopefully I can help shed some light on everything vegan related - think of this article as “vegan for beginners tips”. I’ve been vegetarian for over 6 years now, and vegan for about 2 years.  So I definitely know how it feels...

Brighten Up Your Inbox

Brighten Up Your Inbox

Join our mailing list to receive the latest news and updates from Savvy in HK.

You have Successfully Subscribed!