Team training.
Life changing.
45-minute coached group workouts. A different session every day, every movement scales, and a coach on the floor the whole time.
Functional training in 45 minutes
Dynamic, full-body movements that build strength, endurance and everyday capacity — in the time you actually have. Nothing on the floor is improvised, and you never have to plan a session.
For everybody
Starting from scratch or training for decades: same session, same clock, everyone in it together. Every movement has a heavier version and a lighter one, and a coach shows you which is yours that day.
Community
Getting where you want to go is easier — and a lot more fun — when you are part of a team. 162 members train here right now.
Structured programming
Every workout is written in advance and the week runs on a fixed rhythm of strength, cardio and hybrid days, so the training builds over time instead of just making you sweat.
What a class is like
Most classes are 45 minutes, coached start to finish, moving through timed stations. Each day runs one of three styles — on the same days every week, so you can plan around it.
Resistance training: weights and controlled reps that build lean muscle and total-body strength.
Fast intervals that push your heart rate up, then let it recover. Plyometrics and conditioning, paced by the clock.
Cardio and resistance in one class: loaded moves paired with fast efforts, for strength and endurance together.
Class schedule
Times shown are the next seven days, live from the studio schedule. First class? Arrive 10–15 minutes early so a coach can walk you through the floor.
Rated 5.0 on Google
“The atmosphere is welcoming, the coaches are knowledgeable and motivating, and it never feels intimidating no matter your level.”John R. · Google review
“Great workouts with plenty of variety for all levels of experience.”Micaela S. · Google review
“I love this gym! Workouts are challenging, coaches are great, and everyone is so friendly and welcoming. Best decision to join!”Ettie M. · Google review
Programs & community
HYROX program
An affiliated HYROX training club: Foundations → Skill → Race, on the class schedule every week.
Learn more →The Challenge
45 days, a points system, a scan at the start and the finish. Structure for the people who want a result.
Learn more →Track Workout & BBQ
Our annual outdoor workout for all three studios — friends and family welcome.
Learn more →Breast cancer fundraiser
Every October: a wear-pink workout, a rowing challenge and a raffle for Hackensack University Medical Center.
Learn more →Sister studio access
Unlimited members train at all three of our studios — North Paramus, Morris Plains and Bogota.
Learn more →The community
The people beside you are the reason you come back on the mornings you would rather not.
Learn more →From the floor
The F45 blog
10 Anti-Inflammatory Herbs and Spices to Support Your Training
Herbs and spices can do much more than make your meals taste better. Many are packed with naturally occurring plant compounds that researchers have studied for
Read on f45training.com →
How to Meal Prep for the Week: A Beginner’s Guide
Ever find yourself reaching for takeout simply because you don’t have the time – or energy – to cook after a busy day? Learning how to meal prep for the week ca
Read on f45training.com →
What is Exercise Snacking and How Does it Work?
If you tend to bypass your usual workout class or your lifestyle makes it challenging to carve out time for training, snack-sized exercises may be the solution.
Read on f45training.com →