How HIIT and Functional Training Work Together in an F45 Class
Join F45 Training for a transformative experience beyond the ordinary.
Understanding HIIT vs Functional Training at F45 DTLA
If you’ve ever looked into HIIT vs Functional Training, you’ve probably seen them treated as totally separate workout styles. But what if you didn’t have to choose?
At F45 Training Downtown Los Angeles, our workouts are designed to give you the best of both worlds—by fusing high-intensity interval training (HIIT) with functional strength movements. The result? A time-efficient, heart-pumping, full-body workout that gets results.
What Is HIIT?
HIIT stands for High-Intensity Interval Training—a training method that alternates between short bursts of maximum effort and brief periods of rest or active recovery. It’s popular for:
Burning calories in a short amount of time
Boosting cardiovascular health
Improving endurance and stamina
Raising your metabolism for hours after the workout
Think sprint intervals, fast-paced battle ropes, or explosive jump squats done for 30 seconds on, 10 seconds off.
What Is Functional Training?
Functional training focuses on movements that mimic everyday actions, using multiple muscle groups at once. These workouts improve:
Overall body strength and coordination
Joint stability and core control
Mobility and injury prevention
Exercises like kettlebell swings, deadlifts, sled pushes, or even squats fall into this category—movements that train your body to function better in daily life.
F45 Combines Both—Here’s How
At F45 DTLA, our classes alternate between cardio-focused days and resistance-focused days. But even on strength days, your heart rate stays elevated, and on cardio days, you still move functionally.
Here’s how HIIT and functional training show up together:
| Component | HIIT Style | Functional Style |
|---|---|---|
| Movement | Jump squats, sprints | Kettlebell swings, lunges, rows |
| Format | Timed intervals (e.g., 40/20) | Full-body movement patterns |
| Equipment | Rowers, ropes, plyo boxes | Dumbbells, barbells, resistance bands |
| Benefits | Fat burn, speed, endurance | Strength, mobility, injury prevention |
Because we use functional exercises inside a HIIT format, you get muscle-building benefits and calorie-burning intensity—all within 45 minutes.
Why This Combo Works So Well
Max Efficiency – Burn fat and build muscle in the same session.
Full-Body Focus – Train multiple muscle groups with purpose.
Low Boredom, High Motivation – No two workouts are ever the same.
Better Real-World Performance – Functional moves improve your daily life, not just gym stats.
Whether you’re new to training or experienced, this combo helps you reach goals faster without overcomplicating your routine.
Ready to Try the F45 Method?
Curious about the HIIT vs Functional Training debate? Why not experience both at once?
Try F45 DTLA for just $35 — 5 days of unlimited training.
Feel the difference a smart workout method can make.
