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

Orangetheory’s cosmic success hasn’t lit up since 2010. this is because its research-minded approach Really works for fitness. It’s about heart rate-based interval training. When you spend 12 or more minutes of an hour-long orbit in the orange or red zones (see chart below), muscle oxygen skyrockets. Your body responds by oxidizing the carbs and fat, burning the calories for a day afterward in a process called afterburn. whereas Orange Theory Simplifies the in-class experience by letting customers wear a heart-rate monitor and display real-time results on a flatscreen, the same body-sculpting results you can achieve at home or your local gym. Here’s how to recreate


This is a 30-minute Orangetheory workout combining strength, power and stamina. Perform as a standalone HIIT session or repeat 2-3 times a week for 2-3 weeks to make progress on this workout especially. You’ll need a rower, dumbbells and a treadmill or space to run. Move quickly between sections with little rest.

  • Green Zone: Base Effort 5-6 RPE
  • Orange Zone: Push effort 7-8 rpm
  • red zone: Max Effort 9-10 RPE


Jessica Chin Fong

Row: 5x150m

Set the display to “Just Row” or 150-meter intervals. These are all-out efforts. Strive for powerful strokes, keeping the rate around 24s/m or less. A 3- to 5-minute. A base-effort row before the first max-effort interval is recommended. Use a 1:2 (or 3) work-to-rest ratio (If you finish the interval in 20 seconds, rest 40 to 60 seconds.) Try to hold the same split each time. Aim to complete in 10 minutes. or less. Power through your legs, not your arms.


Complete 8 to 10 reps (each side is 1 rep for a unilateral move) and 2 to 3 sets. Use moderate to heavy weights and a 1:1 work-to-rest ratio. Aim to complete in about 10 minutes.

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

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

Start with feet at hip width and hold dumbbells in a neutral front rack position. Hinge at hips to lower into front squat, pause at the bottom, then drive through feet to return to start. Before you reach the top, rotate your torso and press the right leg up, keeping the biceps by the ear. Stop at the top. Repeat, alternating sides for 1 rep.

split-stance deadlift
Jessica Chin Fong

2. Split-Stance Deadlift

Keeping the dumbbells to the side, assume a split stance with the toes of the back foot in line with the heel of the front foot. Keeping a slight bend in the front knee, push the hips back into a hinge as you lower the weight to ankle height. Keep a flat back and strong core. Pause down, then reverse to start, driving in with the front foot and engaging the glutes. Imagine that your legs are magnetized to each other, such that you have the energy to actually light up your back chain. Repeat all reps on one side, then switch. Move slowly with intention.

Dumbbell Pull-Through
Jessica Chin Fong

3. Pushup to Alternate Dumbbell Pull-Through

Come into a high plank with hands wider than shoulders and feet wider than hips and a dumbbell just outside right hand. Slowly lower into a pushup, then drive back up. At top, tighten your core, then use left hand to reach under body and grab dumbbell (shown), then pull it to floor with left arm outside. Repeat, alternating sides for 1 rep.

man running on treadmill
Jessica Chin Fong


Use a treadmill set at 1% incline, or go on a track or level road (with a watch, phone timer, or stopwatch). If outside, note the efforts and duration; Don’t worry about the tilt. Ease into your first push attempt (think: 1-mile pace). From here, the goal is to hold it or increase it slightly as each push gets shorter in duration. Keep a small reserve in the tank for the last 30-second, entire interval. Then rip it off.

  • 3 minute push
  • 1-minute base
  • 2-minute push
  • 1-minute base
  • 1 minute push
  • 1-minute base
  • 30 second. all out

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