Treadmill and Rowing HIIT workout

Hi Guys, I hope you had a great weekend.  It was raining and windy on Saturday so I met my friend Holly at Orange Theory for an indoor workout instead of our weekend run.  By the way Holly is a beast on the rowing machine!!! 

I love going to Orange Theory Classes.  If you are not familiar with Orange Theory it is a high intensity  heart rate based workout.  The workouts are 6o minutes long and designed to keep you in a specific target heart rate zone to spike your metabolism and keep your energy burning after the workout.   I am always challenged at these workouts, I leave feeling awesome and super sweaty.  However, not everyone has an OT studio near them or has the ability to take one of these classes.  I cannot attend every day so I put together a few workouts to do on my own when I hit the gym.  Here is an Orange Theory inspired treadmill, rowing and strength workout for you to try.  

Oragne Theory Inspried Workout

Warm Up

Jog or Row at an easy pace for 3-5 minutes

Treadmill Speed Section

  • Jog 1 Minute:  Comfortable Pace
  • Run 3 Minutes:  Hard Pace (you should have trouble talking)
  • Recover 1 Minute:  Walk or Jog
  • Run 2 Minutes:  Difficult Pace (faster than your previous hard pace)
  • Recover 1 Minute:  Walk or Jog
  • Sprint 1 Minute


  • Row 500 Meters
  • 10 Squat Jumps
  • 10 Deadlifts
  • 10 Bent Over Rows
  • 20 Bicycle Crunches

Repeat 3x

Incline Treadmill Section

  • Jog 1 Minute:  Comfortable Pace
  • Increase incline to 2% and run 2 minutes at a hard pace
  • Recover 1 Minute:  Comfortable Pace
  • Increase Incline to 3% and run 2 minutes at a hard pace
  • Recover 45 seconds:  Comfortable Pace
  • Increase Incline to 4% and run 90 seconds at a hard pace
  • Recover Walk or Jog 1 Minute


  • Row 750 Meters
  • 10 Burpees
  • 10 Squats
  • 10 Bicep Curls
  • 20 Full Sit Ups or Regular Crunches

Repeat 3x

Row 1000 Meters

  • Row 1 Minute (comfortable pace)
  • Row 1 Minute (hard pace)

Repeat until you reach 1000 Meters

Cool Down and Stretch

Let me know if you give this workout a try and what you think!  I would love to hear how it went.  Have a great Monday. 


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