Orange Theory Inspired Workout

Hey guys! I hope everyone had an awesome weekend.  The past few weeks have been crazy around here and I haven’t been posting my favorite workouts! I have been going to Orangetheory for over a year now and I keep coming back for more.  People always ask me why I spend so much money on it and is it worth it?  I would say for me it is worth it.  As a fitness instructor often times it’s hard to find time to create my own workouts and it’s nice to just show up and have it all planned out for me.  I get to focus on myself and push myself a little bit harder.  While I do understand it is a bit pricey, you can still do these types of workouts at your gym.  If you have a heart rate monitor you can also monitor how hard you are pushing yourself just like you do at Orangetheory.   If you don’t have a studio near you and want to give it a try at your gym, I have an great one for you! It is inspired by an Orangetheory workout that was awesome and burned a ton of calories! I was dripping sweat! I plan to do this one at the gym next week.

Orange Theory Workout

Treadmill Workout (see pace guide at the bottom of the page)

  • Jog 2-3 minutes at an easy pace.
  • Run 1 minute at base pace
  • Run 90 seconds at push pace
  • Recovery walk or jog 30 seconds
  • Run 1 minute at base pace
  • Run 60 seconds at push pace
  • Run 30 seconds at all out pace (sprint)
  • Walking recovery 30 seconds to 1 minute

Rowing and Plyos

  • Row 200 Meters
  • 10 Squat Jumps
  • Row 150 Meters
  • 15 Squat Jumps
  • Row 100 Meters
  • 20 Squat Jumps

Repeat for 6 minutes

Strength (upper body focus) Rep count 6, 8, 10, 8, 6

  • Bicep Curls
  • Push Ups
  • Shoulder Press
  • Tricep Dips
  • Rows
  • Full Sit Ups

Repeat Run Section

Rowing and Plyos

  • Row 200 meters
  • Lunge Hops 10
  • Row 150 meters
  • Lunge Hops 16
  • Row 100 meters
  • Lunge Hops 20

Repeat for 6 Minutes

Repeat Strength Section

Cool Down and Stretch

Adjust your pace and incline as needed.  This is just a suggested pace guideline as based on OTF. 

OTF Pace Guide

You can repeat each section as many times as you like.  For the strength  section you could easily customize it to  what your focus is for the day.  I wouldn’t recommend too many legs, believe me!

I hope you guys have a great week. Give this workout a try and let me know what you think.


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