What to Expect at Orangetheory Fitness

For today’s Focus On post, I’m delighted to share my Orange Theory Fitness experience with you! In fact, I’ve been wanting to try a workout from Orangetheory ever since I first heard about it and was very excited to see that there is a Orangetheory studio in Point Loma.

This workout is a game changer, perfect for anyone looking to maximize their calorie burn and achieve their fitness goals. In just 30 minutes I was able to reach my maximum heart rate while doing intense strength training. And the best part? I spent 12 minutes in the orange zone, which has been shown to have an excess post-exercise oxygen consumption (EPOC) effect. Which means I’m still burning calories long after the workout. Orangetheory definitely lived up to the hype – it’s an amazing workout that keeps you on your toes.

I took my first class last week and this is what I thought.

What to expect from an Orangetheory Fitness Workout - Orangetheory Fitness review | fitnessista.com | #orangetheory #orangetheoryreview #orangetheoryfitness #orangetheoryworkout

Orange Theory Fitness

(Photo source: Orange Theory Fitness)

What is Orangetheory Fitness?

So picture this: You’re in the hottest gym in town, Orangetheory Fitness. And boy, do they know how to make you sweat?

It’s a heart rate-based interval training session that combines the best of rowing machines, treadmills, and an impressive array of strength equipment. Talk about a full body workout that hits all the right spots! Whether you’re a beginner or a seasoned gym goer, the beauty of Orangetheory Fitness is that it accommodates all fitness levels. You can even keep track of your intensity levels with the clever green, orange and red zones displayed right in front of you. It’s like a traffic light on your path to fitness, guiding you to maximum consumption and euphoria.

Signing up for a class is a snap, and once you get in, get ready to unleash your inner beast – from sweat-soaked sprints on those trusty treadmills to powerful strokes on the aquatic rowers. The name of the game here is high-intensity interval training (HIIT), and the result? A workout that will make you feel like a superhero. Can you say “Kapow!”? So if you’re ready to step up your workout and conquer any challenge, Orangetheory Fitness is the place to be. Say goodbye to mediocrity and say hello to a body that shines with strength and vitality!

What to expect at Orangetheory

A burning of calories and a great sweating. Like any workout, you get what you put into it, but Orangetheory is a wonderful mix of heart-pumping cardio and muscle-building strength.

When you first arrive, you will receive your heart rate monitor (“pod”) for the day. You clip it to your chest strap, and during class, your name and heart rate zone, categorized by color, are projected onto a screen. Blue is the cool down/warm up zone, green is moderate, orange is fitness, and red is the high limit. Ideally, you’ll want to stay within a green or orange zone for most of your workout, hence the name “Orange Theory.”

Theory Fitness Orange Logo (Photo source: Orange Theory Fitness)

You will work in one or two groups, depending on how many people are in class. Half of the workout is rowing and strength, and the second half is treadmill work. When you do the row and strength portion, you’ll alternate between a variety of exercises (in a set) and rowing intervals (usually by the meter). The workout is divided into blocks, so each segment ends fairly quickly. An example of a row/strength block: incline bicep curls (8), jump squats (8), triceps extensions (8), jump squats (8), 200m row. We completed as many rounds as we could in 9.5 minutes before moving on to the next block.

For the treadmill portion, you’ll do intervals using your base pace, push pace (1-2 mph above your base), and sprint at full speed followed by walking breaks. I found this part extremely challenging, especially since I was already fatigued from the rowing and strength part. Running is a bit more challenging after a few squat jumps.

some things i noticed

Like any group fitness training, the quality depends on the trainer and the music. The music in our class was AMAZING and so was the coach, Allen. I’m used to looking for tips and form cues from other trainers and I loved that he provided progressions and modifications for each exercise. He walked around the room to give advice and encouragement; I loved the realistic and motivational style of him.

I liked the fact that they walk you through your first class (5-10 minutes before the class starts) to explain the equipment and flow. Even though it was my first time and the neon “rookie” sign was shining clearly on my forehead, I didn’t feel lost during the training. For this reason, I was able to get an excellent training even though it was my first time at Orange Theory. I was expecting a bit of a learning curve, but it was great.

Orangetheory Fitness Exteriors

Advantages of Orangetheory Fitness

The training changes every day.

This is the best method to prevent adaptation and burnout. They rotate the muscle groups you stress so that you don’t completely fatigue the same muscles on consecutive days and can allow for adequate rest.

You can adjust and modify according to your specific needs.

Because the strength portion is completed in rounds, you can work on your own time and don’t have to do the same exercise as your neighbor. This is great for beginners who want to move a bit slower, or for those who want to get into quicker moves to complete more rounds. You can really work at your own pace and during the treadmill portion they guide walkers, joggers and joggers. You make it your training, and you can easily change things up based on your unique needs.

There are a variety of exercises so you never get bored.

When you quickly move from one exercise to the next, there is very little time to get bored or complacent. The time goes by quickly and since the time changes daily, you can keep your body guessing.

The good vibes and the team atmosphere.

I got a great vibe from the Point Loma studio; everyone was extremely friendly and helpful. It made me want to go back ASAP!

The combination of strength, power, balance, unilateral exercises and interval training.

I believe the best training plan is one that combines all of these elements (plus flexibility training like yoga or Pilates), and Orange Theory addresses them all. You’ll get strength and cardio benefits in just one workout.

There are live results and encouragement.

I found the screens extremely motivating during the training and appreciated the additional guidance. When I saw that I was in the green zone, I knew that I was fine but that I could go up to the orange zone. I was able to spend most of my time in the green and orange zones. Polar stats are emailed from the heart rate monitor when you finish training. I thought that was a fun fact to check.

Cons of Orangetheory Fitness

You shouldn’t do HIIT every day.

While I love the full workout, I don’t think you should be doing HIIT training every day. After a certain period of time, you start to see diminishing returns on your work. The heart is a muscle and needs rest, just like your biceps, triceps, legs, etc. For this reason, I think OTF would be ideal 3 times a week on non-consecutive days.

A lot of time on the tape.

If you hate the treadmill, this may not be the class for you. While you’re at it for about 25 minutes. I don’t really care for the treadmill, but I realized that I would start to dread it if I did it daily.

It could be a challenge to follow if you are not comfortable lifting weights.

Since you’re moving through multiple strength exercises, it’s helpful to have a basic idea of ​​the standard movements. Each move is explained in detail with proper form cues, but I might be intimidated if I’m very new to weightlifting. Although it is possible to modify it, I see it as an intermediate/advanced workout.


It is very expensive. The good news is that the first class is free, but after that, memberships are $$$. I looked into getting a membership, but they don’t have childcare and I’m not sure I’d be able to take full advantage of it. I will surely do walk-in classes from time to time.

Have you tried Orange Theory Fitness or something similar? What is an exercise class you would love to try?

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