How to Recreate a Fat-Burning Orangetheory Workout at Your Local Gym

Orangetheory’s cosmic success hasn’t burned out since 2010. That’s as a result of its research-minded approach to health really works. It’s all about coronary heart rate-based interval coaching. When you spend 12 or extra minutes of an hour-long class in orange or purple zones (see chart under), muscle mass’ want for oxygen skyrockets. Your physique solutions by oxidizing carbs and fat, torching energy up to a day later in what’s referred to as the afterburn. While Orangetheory gamifies the in-class expertise by having purchasers put on heart-rate screens and displaying real-time outcomes on flatscreens, you will get the identical body-sculpting outcomes at dwelling or your native fitness center. Here’s how to recreate


This is a signature 30-minute Orangetheory exercise combining energy, power and endurance. Perform as a standalone HIIT session or repeat 2-3x a week for 2-3 weeks to make progress on this exercise particularly. You’ll want entry to a rower, dumbbells, and a treadmill or house to run. Move rapidly between sections with little relaxation.

  • Green Zone: Base effort 5-6 RPE
  • Orange Zone: Push effort 7-8 RPE
  • Red Zone: Max effort 9-10 RPE


Man on orange rower
Jessica Chin Fong

Row: 5x150m

Set the show to “Just Row” or 150-m intervals. These are all-out efforts. Strive for highly effective strokes, preserving the speed round 24s/m or much less. A 3- to 5-min. base-effort row is suggested prior to first max-effort interval. Use a 1:2 (or 3) work-to-rest ratio (when you full the interval in 20 sec., relaxation 40 to 60 sec.). Try to maintain the identical break up every time. Aim to full in 10 min. or much less. Power by means of your legs, not your arms.


Complete 8 to 10 reps (both sides is 1 rep for unilateral strikes) and a pair of to 3 units. Use moderate-to-heavy weights and a 1:1 work-to-rest ratio. Aim to full in about 10 min.

Dumbbell Squat to Alternating Single-Arm Press with Rotation
Jessica Chin Fong

1. Dumbbell Squat to Alternating Single-Arm Press with Rotation

Start with toes at hip width and dumbbells in a impartial entrance rack place. Hinge at hips to decrease into a entrance squat, pause at backside, then drive by means of toes to return to begin. Before you attain the highest, rotate your torso and pivot off proper foot whereas urgent the identical facet arm overhead, preserving bicep by ear. Pause at the highest. Repeat, alternating sides for 1 rep.

Split-Stance Deadlift
Jessica Chin Fong

2. Split-Stance Deadlift

Holding dumbbells at facet, assume a break up stance with rear toes consistent with entrance foot’s heel. Keeping a slight bend in entrance knee, push hips again into a hinge as you decrease weights to ankle top. Keep a flat again and powerful core. Pause at backside, then reverse to begin, driving by means of entrance foot and interesting glutes. Imagine your toes are magnetized to one another, like there’s vitality between to actually gentle up your posterior chain. Repeat all reps on one facet, then swap. Move slowly, with intention.

Dumbbell Pull-Through
Jessica Chin Fong

3. Pushup to Alternating Dumbbell Pull-Through

Come into a excessive plank with fingers wider than shoulders and toes wider than hips, and a dumbbell simply outdoors proper hand. Slowly decrease into a pushup, then drive again up. At the highest, brace your core, then use left hand to attain below physique and seize the dumbbell (proven), then drag it throughout the ground, inserting it outdoors left hand. Repeat, alternating sides for 1 rep.

Man running on treadmill
Jessica Chin Fong


Use a treadmill set to a 1% incline, or head to a observe or flat street (with a watch, cellphone timer or stopwatch). If outside, give attention to the efforts and durations; don’t fear about incline. Ease into your first push effort (suppose: 1-mile tempo). From right here, the objective is to maintain it or enhance barely as every push length decreases. Keep a small reserve within the tank for the final 30-second, all-out interval. Then rip it.

  • 3-min push
  • 1-min base
  • 2-min push
  • 1-min base
  • 1-min push
  • 1-min base
  • 30-sec. all-out

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