How to recreate a fat-burning orange theory workout at your local gym
Orange theory's cosmic success has not burned out since 2010. This is because its research-oriented approach to fitness actually works. It's all about heart rate based interval training. When you spend 12 or more minutes of an hour-long class in orange or red zones (see chart below), your muscles' need for oxygen increases.
Your body responds by oxidizing carbohydrates and fats, burning calories up to a day later in what is called afterburn. While Orange theory gamifies the class experience by letting customers wear heart rate monitors and display results in real time on flat screens, you can get the same body-shaping results at home or at your local gym.
How to recreate
Directions:
This is a characteristic 30-minute Orangetheory that combines strength, power and endurance. Perform as a stand-alone HIIT session or repeat 2-3 times a week for 2-3 weeks to make progress with this training specifically. You must have access to a rowing machine, dumbbells and a treadmill or space to run. Move quickly between sections with a little rest.
Green Zone: Basic bet 5-6 RPE
Orange Zone: Push bet 7-8 RPE
Red zone: Max bet 9-10 RPE
Power
Row: 5x150m
Set the display to "Just Row" or 150 m intervals. It is a total effort. Strive for strong blows, keep the speed around 24s / m or less. A 3- to 5-min. base bet range is advised before the first max bet interval. Use a 1: 2 (or 3) ratio of work to rest (if you complete the 20 sec interval, rest 40 to 60 sec.). Try to keep the same split every time. Aim to complete in 10 min. or less. Power through your legs, not your arms.
Strength
Perform 8 to 10 reps (each side is 1 rep for one-sided movements) and 2 to 3 sets. Use moderate to heavy weights and a 1: 1 work-to-rest ratio. Aim to finish in about 10 min.
1. Dumbbell Squat for alternating single-arm press with rotation
Start with feet hip-width apart and dumbbells in a neutral position in front. Hinge at the hips to lower into a front squat, pause at the bottom, and then run through the feet to return to the start. Before reaching the top, rotate your torso and turn the right foot off while pressing the same side arm over your head while holding the biceps by the ear. Pause at the top. Repeat, changing sides in 1 rep.
2. Split-Stance Deadlift
Keep dumbbells next to each other, occupying a split position with hind toes in line with the heel of the forefoot. Keeping a slight bend in the front knee, push the hips back into a hinge while lowering the weight to ankle height. Keep a flat back and strong core. Pause at the bottom, then return to start, run through the front foot and engage the glutes. Imagine that your feet are magnetized to each other, as if there is energy in between to really light up your back chain. Repeat all repetitions on one side, then switch. Move slowly, on purpose.
3. Pushup for alternating dumbbell pull-through
Enter a high plank with hands wider than shoulders and feet wider than hips and a dumbbell just outside the right hand. Slowly lower yourself into a pushup, then drive up again. At the top, tighten your core, then use your left hand to reach under your body and take the dumbbell (shown), then pull it across the floor, placing it outside your left hand. Repeat, changing sides in 1 rep.
Endurance
Use a treadmill set for a 1% incline, or drive to a track or flat road (with a clock, telephone, or stopwatch). If you are outdoors, focus on effort and duration; do not worry about slope. Get started easily with your first push effort (think: 1-mile pace). From here, the goal is to hold it or increase slightly as each push duration decreases. Keep a small reserve in the tank for the last 30 seconds, full interval. Then tear it.
3-min push
1 min base
2-min push
1 min base
1 min push
1 min base
30-sec. out of stock
