Become the best version of you


Our 28 Day Challenge is more than just your average fitness challenge. We don’t just want to change your life for 28 days, we want to educate and empower you to be able to make your own fitness and nutrition choices!

Our program is designed to give the tools you need to ensure you have long-term success in reaching and maintaining your goals.

Will you join our next Challenge and transform your life forever?

What's included in the Challenge?

Get 28 days of unlimited classes. By joining the 28 Day Challenge, you’ll be entitled to access any of our 5EF studios. Also, you’ll get full access to the 5EF App during 28 Days with live workouts, meal plans and much more.

Tracking your progress helps with keeping you committed and motivated, and makes it much more likely to reach and surpass your goals. That’s why we include before & after bio scans to track your results during the challenge! Commit to yourself, trust in the process and we guarantee your best results!

28 Days of full access to the 5EF App, where you can set up your fitness goals, access live workouts and meal plans.

Having someone to keep you accountable is very important during your fitness journey. Even more when you’re starting and building the habit to working out. That’s why by joining the challenge, every single member will receive their very own personal coach to help and support you. You will never feel left out or alone on this journey!

At 5EF we know that 80% of your success will come from nutrition, so understanding its importance is a significant part of what we do. During the challenge, you’ll receive a personalised meal plan as well as seminars where we teach you how to eat the right foods in the right amounts at the right time to support you in reaching your goals.

Do you think eating healthy is boring? Get creative in the kitchen with our virtual cookbook, which you’ll receive when joining the challenge. End food boredom with more than 100 protein-rich, low-carbohydrate dinners that will satisfy even the most demanding diners.

The 5EF 28 Day Challenge

all yours for free

It's all about the


Our philosophy for living a healthy active lifestyle is simple!
It’s 80% Nutrition 20% Fitness & 100% Mindset.
But being able to achieve this can sometimes be difficult.

That’s why we have put together our 5 element program
helping people get into their best shape for the rest of their life.

Element #1


We teach you how to eat the right foods in the right amounts at the right time to support you in reaching your goals.

80% of your results will come from your eating plan, so understanding its importance is a significant part of what we do.

Our coaches will help you develop your very own meal plan, and as your body and goals adjust, so will your plan. In addition, we like running seminars with nutritional experts to guide you and provide you the necessary tools to success in your nutrition goals.

Element #2


A cross country runner will have a completely different fitness plan than someone who just wants to lose a few kilos. That’s why every person needs a fitness plan best suited to their goals.

Our Interval Training is based on Heart Rate Technology that measures effort in real time to ensure members get the most from their workout.

Heart Rate Technology in Action

Burn Calories After 36 Hours!

The science behind EPOC

What happens to your engine at the end of a long car trip? It’s not rocket science that once you’ve reached your destination, the car engine stays warm as it gradually cools to a resting temperature. Same thing happens to your body.

This effect is called excess post-exercise oxygen consumption, or EPOC. And it’s the amount of oxygen required to restore your body to its normal.

If you challenge your body at the right intensity, it’ll work harder to recover lost oxygen during exercise. This revs your metabolism and makes you burn calories long after the workout is over.

Your Heart Rate Zones are displayed on multiple TV screens throughout the studio, so coaches can monitor if you’re working hard enough!

We have set up colour system cards to orientate you
in each station, so you know which specific
Heart Rate Zone you need to hit in each exercise.

Element #3


Ensuring that your body is getting the vitamins, minerals, and sufficient proteins to support it properly is often a critical element that is either missed or misused.

When used correctly, supplementation can make an immense difference in helping you acquire your desired goals.

That’s why we at 5EF train our coaches to be experts on products that may help you boost the energy level of your body to keep it fit and active.

Element #4


Your personal coach is someone to support you, cheer for you, and keep you accountable, and that’s what makes 5EF so different from any other gym, club, studio, or PT on the planet!

Every single member will receive their very own personal coach to help guide them along their individual health and fitness journey.

You will never feel left out or alone on this journey again!

Element #5


Surround yourself with positive people who are working towards similar goals to better support you in reaching your own. Being a part of a group of like-minded people can make all the difference and takes your workout from being a chore to a fun, enjoyable part of your day.

At 5EF we pride ourselves for having a supportive community who care, encourage, and empower each other throughout reaching our fitness goals.

Our mission is to change and transform peoples lives.

28 Day Challenge

This complete fitness, nutrition and mindset program is designed to help you get fit, and stay healthy and happier.

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Don't take our word for it!

Our mission at 5EF is to transform peoples lives through health and fitness. With over 1,000 transformations, we’ve become proud of the success stories of our members. But you don’t just have to take our word for it. Watch what our members have to say about 5EF.

Stay Fit anytime, anywhere,

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not ready for a challenge yet?
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28 day trial