'Rock up and walk out': The simple 45 minute workout Australia's fastest ...

Exercise like an athlete! The simple 45 minute workout champion Australian sprinter Matt Shirvington, 40, swears by for keeping in shape Sprint icon Matt Shirvington said F45 is perfect for 'rocking up and walking out'  The regime is growing in popularity based on its high-intensity group workouts  F45 users 'don't need to choose an exercise, machine or even a trainer', he said The ex-100m Olympian said he has had to change up his workouts since retiring  Father-of-three does not try to cram in yoga, pilates, an ice bath and track work 

By Charlie Coë For Daily Mail Australia

Published: 04:01 BST, 1 August 2019 | Updated: 05:24 BST, 1 August 2019

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He was once Australia's fastest ever sprinter who spent every waking moment trying to get faster on the track.

And former 100m sprinter Matt Shirvington has revealed he can still maintain his rippling physique by using the popular cult workout, F45, also known as 'Functional 45'. 

Speaking to Body+Soul's Healthy-ish podcast, the champion athlete said it was the sheer practicality of the innovative program that makes it so popular for gym buffs.

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Former 100m sprinter Matt Shirvington (pictured) has revealed he can still maintain his rippling physique by using the simple F45 workout

Former 100m sprinter Matt Shirvington (pictured) has revealed he can still maintain his rippling physique by using the simple F45 workout

The champion athlete said it was the sheer practicality of the innovative program that makes it so popular for gym buffs (pictured in the 2003 World Athletics Championship in Paris)

The champion athlete said it was the sheer practicality of the innovative program that makes it so popular for gym buffs (pictured in the 2003 World Athletics Championship in Paris)

What does an F45 workout typically involve?

45 seconds on, 15 seconds off for 45 minutes: 

* Squat jumps 

* Lunges 

* Spider pushups 

* Kettle bell swings 

* Skipping  

* Box jumps 

'It (an F45 session) is gone so quickly because they haven't thought about it,' Shirvington said.

'They don't need to choose an exercise or choose a machine or even a trainer - they just rock up, get it done and walk out.'

F45 consists of a worldwide fitness community specialising in high-intensity group workouts - with the 'F' standing for

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