Eat The Frog Fitness Review 2022 (Everything you need to know)

A few days back I went on my first Eat The Frog Fitness workout in Downtown Orlando. In today’s review, I will explain everything there is to know about Eat The Frog Fitness, how it works, and most importantly, is it effective.

As a whole, Eat The Frog Fitness is a combination of cardio and functional training. This workout is effective because it uses high-intensity functional training, which helps to improve cardiorespiratory and neuromuscular fitness, without causing inflammation or muscle damage.

I will also touch on the pros and cons of this workout because most of the information available on their blog is about how to run a fitness franchise and nothing about the science behind their training methods.

(So that’s exactly what I’m going to do).

What Is Eat The Frog Fitness?

As a whole, Eat The Frog is a fitness franchise that specializes in group training workouts, one-on-one coaching, and virtual in-studio sessions. Each studio offers everything from fitness assessments, periodization training plans, 24/7 member access, and high-end technology.

You can think of the Eat The Frog Fitness as an Orangetheory Fitness, F45, and Burn Boot Camp (however, there are some differences that I will cover later).

Learn more: Click here to learn more about “why I quit F45” (it wasn’t the price).

Who started Eat the Frog Fitness? Overall, Eat The Frog Fitness started in 2015 in Texas and was founded by Bryan Clay, an American Olympic gold medalist and decathlon champion, and successful executive, Joe Culver.

The idea behind Eat The Frog Fitness came from a popular Mark Twain quote “Eat a live frog first thing in the morning and nothing worse will happen to you the rest of the day“.

This means that you should complete your hardest task first thing in the morning.

This concept was also used in Brian Tracy’s book “Eat That Frog!” where he points out that “If you have to eat two frogs, eat the ugliest one first.” This is another way to say that you should start your day with the most important task first”.

According to Bryan Clay, the co-founder of Eat The Frog, “Eat the frog is a mantra, even a lifestyle. You should get the hardest part of your day done in the morning, which is an exercise for most people”.

How Does Eat The Frog Fitness Work?

Overall, Eat The Frog Fitness works like a personalized fitness program that uses a combination of personal training and group workout. Each member goes through a number of assessments to receive complete feedback about their current fitness level and an actionable 8-week workout routine.

During the 8-week training, everyone gets access to Eat The Frog Fitness app where they see their results from things like calories burned, frog points earned, and more.

After the first 8-week, you will receive another re-assessment to find out about your progress and design another, this time more advanced workout plan.

How does Eat The Frog schedule works? Overall, Eat The Frog Fitness studios are open 24/7, however, the workout schedules are dependent on the location. There are currently over 30 locations across the United States.

Eat The Frog Fitness vs Orange Theory

Eat The Frog Fitness and Orangetheory Fitness are slightly different workouts but they share one thing in common; they both use heart rate monitors and heart rate zone training as a way to track your intensity levels.

The difference between Eat The Frog Fitness and Orangetheory is that Eat The Frog is open 24/7 and uses functional training equipment as its core workout. It also provides an 8-week training plan and assessment that checks on your progress.

On the other hand, OTF uses traditional weights and TRX suspension trainers, as well as rowers and treadmills. They also emphasize training around Orange Zone and collecting 12 Splat Points per workout.

Eat The Frog Fitness Assessment

Eat The Frog Fitness require you to perform 30-minute “Fit Assessment” where they measure your fitness level, take body measurements, and use that data to design your workout plan.

Here’s how it works:

  • During the assessment, you need to go through a couple of cardio, strength, and flexibility assessments.
  • Based on the results, the coaches will calculate your optimal max heart rate (plus, they will understand if you have any injuries or movement restrictions).
  • The assessment results will also be used to plan and design your periodization plan for the upcoming weeks (you will be asked to complete the assessment once every 2 months to see how effective was the previous workout plan).

After the assessment is done, the coaches will input your results into their database and your Eat The Frog Fitness App. From there, every time when you join the workout, the system will pull out all the info about your fitness level and goals.

One thing I like about the Fit Assessment is its personalization. After the test is done, you will get recommendations about which type of workouts you should spend more time on.

For example, people who choose to burn fat and build muscle need to focus more on “strength” classes, whereas people who want to run faster or longer should do more “cardio” or “agility” classes.

Eat The Frog Fitness Workout

In general, Eat The Frog Fitness workout uses proprietary training methods where all of your training is done with sandbell bags, sandbags, Nubell weights, and the TRX training system, as well as indoor rowing and indoor cycling.

What are Nubell weights? As a whole, nubell weights (also called Nubells) are balanced hand weights with a circular design to evenly redistribute the weight. The company claim that this design helps to reduce pressure on tendons and ligaments. However, there is no scientific research available to back up this claim.

Eat The Frog Fitness has 3 different workouts:

  • Strength – This class is a typical bootcamp-style workout to help you build strength and tone muscle. However, please remember that gym uses only up to 30lbs weight (which is good for untrained people, but not enough to trigger hypertrophy in trained members).
  • Cardio – Cardio workouts are mainly focused on interval training using the Concept II Rowers and Keiser Spin Bikes.
  • Agility – This type of workout uses all the functional movements and a combination of equipment to challenge balance, stability, and coordination.

Plus, each workout ends with a 5-minute cool-down, which is a combination of stretching and foam rolling as a way to enhance recovery and decrease your risk of injury.

I think that the best thing about Eat The Frog Fitness workouts is that this place is open 24/7 and offers virtual group wokrouts even for people who want to join in the middle of the night.

How long are eat the frog fitness workouts? Overall, the Eat The Frog Fitness workouts take 55 minutes. Each session includes an introduction, a 5-minute warmup, 45-minute interval training, and 5 minutes cool down with stretching.

Is Eat The Frog Fitness Workout Effective?

Overall, Eat The Frog Fitness uses the HIFT method, which is an effective way to improve cardiorespiratory and neuromuscular fitness while reducing inflammatory markers like C-reactive protein and creatine kinase, according to National Strength and Conditioning Association.

You can see similar workouts done by military personnel, firefighters, and law enforcement officers who train to improve their operational readiness and fitness.

Multiple studies have shown that “16-weeks of high-intensity functional training have shown significant improvements in maximal oxygen consumption (around 12%), decreases in body fat (around 8%), as well as improvements in bone mineral content (around 1%)” (Feito et al. 2018).

In other words, this is a viable alternative to traditional resistance training, at least when it comes to developing cardiorespiratory health and improved body composition.

Of course, this is not the type of gym where you maximize your hypertrophy and muscle size. gains. This is the type of place where you can train in a safe and nonjudgemental environment with like-minded individuals.

Can Eat The Frog Fitness Help You Lose Weight?

As a whole, Eat The Frog fitness can help you lose weight because it uses high-intensity functional training. This type of workout helps to increase metabolic rate, glucose tolerance, and cardiovascular endurance.

What is high-intensity functional training? As a whole, high-intensity functional training is an alternative workout method that emphasizes functional multi-joint muscle-strengthening exercises (e.g. walking lunges or overhead squats).

The workout looks like circuit training, however, there is a strong emphasis on physical agility and multiplanar movement where you perform an exercise, back to back, for a number of reps or seconds, with short rest between sets.

Eat The Frog Fitness Classes

As a whole, Eat The Frog Fitness offers a variety of group classes, as well as one-on-one personal training. The classes are divided into virtual and Coach-led. The difference between the two is that a coach-led class has a trainer on-site, whereas a virtual class does not.

What is the virtual class? As a whole, Eat The Frog virtual class is the workout done on the site without the presence of a personal trainer. Exercises for each session are displayed on massive IMAX experience screens by the virtual green character, T.A.D.

(Those IMAX screens are also used for the coach-led workouts, which I will cover later).

Please remember that you still have to book the virtual class, according to the schedule. The new class starts every hour between 9 pm and 5 am. You cannot walk into the studio and randomly join a class that has already started.

You can book the class via the Eat The Frog Fitness App or in-person at the Studio (keep in mind you need to book the class no later than one hour prior to the starting time).

To join the Eat The Frog virtual class you need to arrive 7-10 minutes before, and check-in with the reception desk (even if you come in at night). Being on time will ensure you do a warmup, which is mandatory for every workout.

Eat The Frog Fitness Coach-Led Workout

As a whole, Eat The Frog Fitness coach-led session is a typical bootcamp-style group fitness class with the presence of experienced personal trainers.

The job of the coaches is to guide every member throughout the class, ensure their technique is on point and make adjustments to the exercise selection if necessary.

What you will notice straight away is that trainers do not spend most of the time demonstrating the movements. Instead, they walk about the studio and ensure everyone is doing exercise in the correct way.

To demonstrate the exercises, each studio has 2 immersive IMAX-style screens and a couple of flat-screen TVs where you can see which exercise is now, how to do it, and which movement is coming next.

This makes it super easy for coaches to focus mainly on their members and safety.

Eat The Frog Fitness Heart Rate Zones

Overall, Eat The Frog Fitness studios use heart rate zones to track your performance and intensity. Each gym has a separate flat-screen TV where they display your percentage of maximum heart rate, as well as the number of calories burned.

The difference between Eat The Frog and other fitness clubs is that here they use 30 minutes Fit Assessment to establish your optimal maximum heart rate, as well as heart rate zones.

Normally, you would hook up any heart rate monitor and rely on the cookie-cutter formula based on your age. However, this formula does not take into consideration individual fitness level, as well as the resting heart rate.

Eat The Frog Fitness uses 5 heart rate zones to measure how hard you train and provide instant feedback to either increase your intensity or scale down.

See the picture below.

As you can see, each of the squares displays members’ names and a colored circle, which indicates the heart rate zone you’re in right now. Inside the square, you can see the number, which is the percentage of your maximum heart rate.

The colors of the heart rate zones are as follows.

Heart rate zone% of maximum heart rate
Zone 1 (blue)Very light (50-60%)
Zone 2 (yellow)Light (60-70%)
Zone 3 (green)Moderate (70-80%)
Zone 4 (red)Hard (80-90%)
Zone 5 (grey)Peak (90-100%)
Eat The Frog Heart Rate Zones

Apart from your current heart rate, the IMAX screens will also provide other interesting information.

  • Time countdown – This number indicates how long the class has already been going (as well as how much time you have left).
  • Heart Rate Zone – You will be able to see which heart rate zone you’re currently training at.
  • Frog Points – Total number of frog points for the whole group, as well as for each individual (I will explain what are Frog Points in a moment).
  • Calories burned – The number of calories burned for the whole group, as well as for each individual.

Eat The Frog Fitness Heart Rate Monitor

Eat The Frog Fitness uses heart rate monitors as a way to measure your intensity. I like this idea because you can see in real-live how hard you train, and how much progress you’re making. What I don’t like is their heart rate monitor policy, where you must wear their monitors for every workout (literally).

Do you have to wear a heart rate monitor at Eat The Frog? As a whole, it is mandatory to wear the heart rate monitor at Eat The Frog Fitness for every workout. The company requires you to bring your own heart rate monitor or gives you the option to rent a Frog Pod or Froh Strap for $5 per session.

This means you cannot join the class without wearing one (at the end of the day, this should be optional). Of course, you can purchase their heart rate monitors in the studio. The price for Frog Pod (the armband) is around $100.

Are Eat The Frog heart rate monitors accurate? Overall, eat the frog uses two types of heart rate monitors and they are both accurate. One is Frog Pod, which is the name of their optical armband heart rate monitor.

This device uses LED lights and uses optical sensing technology. The second one is Frog Strap, which is chest-strap HRM that uses EKG sensors.

Eat The Frog Points

In general, Eat The Frog Points is the reward program that encourages members to train more often, as well as refer friends, have a birthday, or write an online review about the club. For example, you get up to 5000 points every time your friends/family members join sign up the membership.

I like the idea because you get the points even for just showing up in the gym (which can be really motivating, especially for beginners).

These points can be redeemed for rewards such as:

  • Eat The Frog merchandise (e.g. 20% off from apparel).
  • Eat The Frog services (e.g. $10 off your next month’s sessions).
  • Hotel deals
  • Concert and sporting events
  • Movies
  • Theme parks

Here is the list of things that Eat The Frog Fitness reward program includes and the points you get.

Eat The Frog FitnessPoints Earned
Refer a Friend+5000
Online Review+150
Join Rewards Program+50
Facebook Check-in+15
Eat The Frog Points Table

Eat The Frog Fitness Membership Cost

In general, Eat The Frog Fitness offers three types of memberships; Live, Unlimited, and FrogFit.

  • The Live – This package includes 24/7 access to the gym facility, as well as the ability to join any virtual class. Plus, it also gives you access to 8 coach-led classes per month.
  • The Unlimited – This package works exactly like Live membership, however, the only difference is you can join as many coach-led workouts as you want.
  • The FrogFit – This is the most expensive membership and includes everything from the Unlimited package, plus you receive one-on-one personal training, body composition analysis, access to specialty programs, and exclusive access to the FrogFit app.

You wanna know how expensive is Eat The Frog? Here is the price breakdown of current membership prices.

Eat The Frog MembershipPrice


As you can see, Eat The Frog Fitness is a great alternative for people who are looking for something different than a regular gym. Plus, this type of workout is equally effective as traditional training.

Before the class please remember that this gym uses heart rate monitors and will ask you to pay extra if you don’t bring one.

Michal Sieroslawski

Michal is an exercise physiologist (MSc), nutrition coach, Ashtanga teacher, and fitness blogger. He shares his successes and failures to help busy men and women squash down 20, 50, or even 100 pounds of fat without leaving their home.

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