Can You Do F45 Workouts Twice a Day? (Pros and cons)

Last year I did a big mistake and went to F45 Training every day, twice. On some days it was a double session (I did two sessions in a row). On other days it was one morning and one evening.

Today I will explain if you can go to F45 twice a day, and most importantly, what are the advantages and disadvantages of doing two sessions in one day.

In general, doing F45 twice a day is challenging but doable and can be done, as long as you’re not doing it every day. For two sessions a day you should have 1-2 days off for recovery either before or after your workout. However, this only applies to trained people and beginners should not do the twice-a-day approach.

Why I Was Going To F45 Twice A Day?

I started going to F45 twice a day because of my work schedule. In my previous job, I was working fewer hours and had more time to train.

In my new job, I had to spend most of the day behind the desk, and I only had a couple of days for exercise.

I didn’t want to lower my weekly training volume so the only way to stay consistent with my workouts was by doing 2 sessions per day.

It Improved My Fitness Level

Going to F45 twice per day was difficult, but over time I’ve noticed my performance and fitness level improved. For each session, I was wearing my LionHeart heart rate monitor, as well as a WHOOP strap.

After the sessions, I was able to analyze my workouts via the Whoop app and Functional 45 Training App. According to these metrics, my heart rate variability went up, as well as my resting heart rate.

According to metrics, you can do F45 twice a day, as long as you have enough recovery time either before or after your workouts. For example, you can have a double session on Saturday, however, you should have a rest day on Friday and Sunday.

Doing F45 Twice A Day Saved Me Time

I’ve become a weekend warrior. My work schedule was packed with early mornings and late nights so I wasn’t able to hit the gym between Monday to Friday.

The only thing I was able to do is to stretch and do yoga at home. The only time I had was Saturday. Going to the F45 studio twice on Saturday (once in the morning and once in the evening) was hard but doable.

It Was Like A Weekly Challenge

Pushing my body to do two workouts per day was like a weekly challenge, and almost like a ritual. Facing challenges and navigating my way through hard exercise builds resilience capacity.

Psychologically, it helped me to develop mental toughness and gave me the confidence to overcome any obstacle. I wasn’t doing it for the praise. I was doing it to feel good.

Two Session Per Day Means I Could Eat More

I loved doing two F45 workouts on the same day because I could eat as much as I want. Saturday was my cheat day (you bet I wasn’t eating salad on that day).

According to my LionHeart heart rate monitor, I was hitting over 45 points per class and burning over 1800 calories. This way I could enjoy eating all kinds of foods like (steaks, shrimp, burgers, and ice cream) without feeling guilty.

Why You Shouldn’t Do F45 Twice A Day?

In the short term, training at the F45 twice per day was amazing and I felt almost addicted to it. However, over the long term, I felt like my body was falling apart.

Doing F45 twice a day is too much (especially for the longer periods) because it increases your oxidative stress, glycogen depletion, and mental fatigue. On the other hand, doing not enough training volume per day can lead to sub-optimal training adaptations and poor results.

My Day Was Build Around My Workout

Hitting two F45 sessions on Saturday forced me to design my whole day around wokrouts. I couldn’t have a few drinks on Friday night with my friends and wake up late because my class was starting at 9 am.

I wasn’t able to snooze and stay in bed with my wife because we had to rush through the doors to catch the morning session.

I couldn’t visit my parent’s house for the weekend and skip the workout because that was the only exercise during my week.

I could also forget about going for a weekend break with my wife because I would miss the class. To be honest, I felt like I couldn’t do anything because I had to go to the F45 and train.

After Two F45 Rounds, I Was Feeling Sore and Tired

After doing two F45 sessions per day, my muscles were extremely sore. After a couple of months, all those HIIT workouts made my muscles short and painful. I remember that my IT band was so stiff that I couldn’t flex my leg above my knee level.

Everything hurt. I had to spend extra time on Sunday using a foam roller and massage balls because all my muscles were sore.

If I didn’t stretch or foam roll immediately after the Saturday double F45 session, or on a Sunday morning, my lower back and my neck started to suffer. This was the worst because all next week I had to sit behind my desk with a sore back.

I Wasn’t Pushing It Hard Enough

After a couple of months of doing double F45 sessions, I started to “take it easy” and haven’t been pushing my body to keep up the intensity of the class. I was feeling progressively weaker, and the body’s response was to lower my energy.

The first few weeks were fine.

However, after a while I was taking more rest between rounds, picking up lower weight, and always finding a way to do fewer reps than I should.

According to Dr. Karoline Cheung from the Auckland University of Technology in New Zealand, DOMS (delayed onset muscle soreness) which happens after the strenuous physical activity has a negative impact on athletic performance (Cheung et al. 2003).

That feeling when my body was sore had not only a bad influence on my emotional state, but also reduced my range of motion, and lower strength, and changed my biomechanics.

I was so tired and sore that I couldn’t do exercises with the correct technique.

I Didn’t Get Better Results

After two F45 sessions per day, I started to have bigger cravings for food during the week. Instead of eating two meals per day, I was eating 3 meals, sometimes even 4, and still felt hungry at the time.

Plus, I also gained some weight because my Saturday cheat days turned into the cheat weeks. I noticed that when my body gets tired I don’t have enough energy so I use food as a way to lift myself up.

I was also drinking more coffee than before to stay awake.

I Got A Shoulder Injury

After a few weeks, I noticed a slight discomfort in my left shoulder. This was the biggest bummer of doing double F45 sessions. However, I disregard this symptom and kept pushing further on sessions and challenges.

The problem with my shoulder wasn’t just the F45 class. It was the combination of sitting work where I would spend most of my days in a slouched position. Sitting have a negative impact on the posture, especially shoulder range of motion.

Rounding your shoulder leads to internal rotation and with a high training volume of upper body exercises without correct form, it doesn’t take long for the injury to occur. I won’t go into the details about this incident here.

I’ve already written an article where I describe “why I quit F45“, which I recommend you read.

How To Do Two F45 Classes In One Day?

Overall, you can do two F45 classes per day in two ways; two sessions back to back, or divide your workouts into one in the morning and one in the afternoon. If you choose to do two separate workouts, it’s important to wait for at least four to six hours between sessions, according to health experts.

Training twice a day is nothing new. A lot of marathon runners, triathlon athletes, soccer players, and even bodybuilders train twice per day.

However, they follow a structured program that is designed not only to enhance their performance but also not to compromise on recovery.

Here is the sample workout plan for doing an F45 twice a day at separate times.

DayType of workout
WednesdayMorning F45 + Afternoon F45
ThursdayActive recovery
SaturdayMorning F45 + Afternoon F45
SundayActive recovery
how to do F45 twice a day

I recommend having one active recovery day the following day after your two-a-day session because it helps to enhance recovery.

According to studies, low-impact exercise is the most effective means of alleviating pain during DOMS. This will help you feel better the next day and ensure you have enough power in the tank to repeat the workout two days later.

As an active recovery, you can do any low-impact exercise like walking, swimming, hiking, or dancing.

How To Do Double F45 Sessions?

Here is the sample workout plan for doing a double F45 session.

DayType of workout
TuesdayDouble session (2x 45 minutes class)
ThursdayActive recovery
FridayDouble session (2x 45 minutes class)
SundayActive recovery
how to do a double F45 session

As you can see in the table above, the double F45 session can be done even twice a week, assuming you have enough recovery before and after.

How Often Should You Do F45?

In general, the F45 workouts include high-intensity interval training and according to research they should be done 2-3 days per week, with at least 1-2 days rest in between. For example, if youre doingF45 training on Monday, you should take Sunday before and Tuesday after rest.

According to the article from The Journal of Sports Medicine and Physical Fitness, twice-daily sessions result in greater muscle strength and similar muscle hypertrophy compared to once-daily sessions in resistance-trained men.

However, please keep in mind that this study was done for 8 weeks and the benefits were noticed only in lower-body strength. Two workouts per day didn’t have any additional benefits on upper-body strength.

On the other hand, according to a study from the Midwestern State University, there were no additional benefits from increased daily training frequency to two sessions, compared with one.


In general, you can do F45 twice a day, as long as you’re not trained and have a day off either before or after your workout. Studies have shown that a twice-a-day approach can be an effective strategy for weight loss, depending on the type of exercise.

However, beginners should not do two F45 sessions per day because it takes longer for the body to recover from HIIT.

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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