Orangetheory Fitness Review [All You Need To Know]

Orangetheory Fitness is a popular fitness franchise that offers high-intensity interval training (HIIT) group classes. Founded in 2010 by Ellen Latham, it has grown rapidly and now boasts over 1,000 studios worldwide. The workouts are designed to push participants to their limits, combining cardiovascular and strength training exercises to achieve optimal results.

This Orangetheory Fitness review will explore the benefits and drawbacks of the program, discuss its unique approach to fitness, and provide an overview of what you can expect from an Orangetheory class. By the end of this review, you should have a clear understanding of whether Orangetheory Fitness is the right choice for your fitness journey.

What is Orangetheory Fitness?

Orangetheory Fitness is a franchise of boutique fitness studios offering group fitness classes that combine cardiovascular and strength training exercises. Founded in 2010 by Ellen Latham, the program has grown rapidly, with over 1,000 studios worldwide. Read More: History of Orangetheory Fitness

The workouts are designed around the concept of “Excess Post-Exercise Oxygen Consumption” (EPOC), which refers to the increased rate of oxygen intake after a bout of intense exercise.

By pushing participants into specific heart rate zones during the workout, Orangetheory aims to create an “afterburn” effect, where the body continues to burn calories at an elevated rate for up to 36 hours post-workout.

Classes Taught

Rowing
Cardio
Strength Training

Orangetheory Class Types

Orange 2G: “2G” indicates “two groups” because the class is split into two workout groups. One group begins on the treadmill, while the other group works on the weight floor or Rower. There are 12 people in each group, for a total of 24 people in this class. It’s a 60 minutes class.

Orange 3G: The name “3G” indicates “three groups” because the class is split into three workout groups. One group proceeds on the bike, another on the weight floor, and the third on the rower. There are 12 people in each group, for a total of 36 people in this class. It’s also a 60 minutes class.

Read: Orangetheory 2G Vs 3G Workouts: Comparison, Templates and More

Lift 45: The Lift 45 is a class that focuses on weightlifting and is meant to help people build strength and tone their muscles. The class is 45 minutes long and includes squats, deadlifts, and presses, among other training moves.

Orange 90: The Orange 90 class is an adaptation of the Orangetheory Fitness class that lasts for 90 minutes. It is made for people who want to work out harder and with more intensity. Each station, such as the bike, rower, and weight floor, gets a longer time.

Orangetheory Workouts and Programs

How much does Orangetheory Fitness Cost?

The cost of Orangetheory Fitness varies depending on location and membership options. Typically, prices range from $59 to $159 per month, with different packages offering a set number of classes per month or unlimited classes. Some studios may also offer discounted rates for students, military personnel, or first responders.

Basic is 4 classes for $59/month
Elite is 8 classes for $99/month
Premier is unlimited classes for $159/month

In addition to the monthly membership fees, there is usually a one-time initiation fee and the cost of purchasing a heart rate monitor, which is required for participation in the classes.

Can You Use Orangetheory App Without Membership?

How Long are Orangetheory Fitness Classes?

Orangetheory Fitness classes are 60 minutes in general but there are 45 minutes and 90 minutes classes are also available for people who likes high intensity workouts.

What to expect at your first Orangetheory class?

Your first Orangetheory class can be both exciting and nerve-wracking, but knowing what to expect can help ease any anxiety. You also can find flexible orange theory class times and schedule throughout the day.

Here’s a breakdown of what you can anticipate during your first visit:

Arrival: Plan to arrive 30 minutes before your scheduled class time to complete paperwork, meet the coach, and receive an overview of the workout and heart rate monitoring system.
Warm-up: Classes typically begin with a brief warm-up session, during which participants will be guided through light cardio and stretching exercises.
Workout: The main portion of the class consists of a 60-minute workout that alternates between cardiovascular exercises (such as treadmill running, rowing, or biking) and strength training exercises (using dumbbells, resistance bands, or bodyweight movements). The specific exercises and format will vary depending on the focus of that day’s workout (endurance, strength, power, or a combination).
Heart rate monitoring: Throughout the class, participants will wear a heart rate monitor, and their heart rate data will be displayed on screens in the studio. The goal is to spend at least 12 minutes in the Orange and Red Zones combined, which is said to create the “afterburn” effect.
Cool down: The class will conclude with a cool-down period, during which participants will engage in stretching and deep breathing exercises.

Understanding the Paces

When attending your first Orangetheory class, it’s essential to understand the three primary pace categories used during the workout: Base Pace, Push Pace, and All Out Pace. These paces correspond to different heart rate zones and are designed to help you achieve maximum results from the workout.

1. Base Pace

Base Pace is a comfortable yet challenging pace that you should be able to maintain for an extended period. This pace corresponds to the Green Zone (71-83% of maximum heart rate) and is intended to build aerobic capacity. During the workout, you will return to your Base Pace between higher intensity intervals to recover while still maintaining an elevated heart rate.

2. Push Pace

Push Pace is a more challenging pace that requires increased effort compared to your Base Pace. This pace corresponds to the Orange Zone (84-91% of maximum heart rate) and is designed to push you into your anaerobic threshold. During Push Pace intervals, you should feel challenged but still able to maintain the pace for the designated time.

3. All Out Pace

All Out Pace is the highest intensity level during an Orangetheory workout. This pace corresponds to the Red Zone (92%+ of maximum heart rate) and requires maximum effort. All Out intervals are typically shorter in duration, as they are designed to push you to your limits and improve your overall fitness and performance.

During your first Orangetheory class, you can expect the coach to guide you through these different paces, adjusting the workout’s intensity based on your heart rate data. It’s essential to listen to your body and find the appropriate intensity levels for each pace. Remember that everyone’s fitness level is different, and it’s crucial to work at a pace that is challenging yet sustainable for you.

In addition to understanding these paces, your first Orangetheory class will also include an introduction to the heart rate monitoring system, an overview of the workout structure, and guidance on proper form and technique. By familiarizing yourself with these concepts and focusing on your personal intensity levels, you’ll be well-prepared to tackle your first Orangetheory workout and maximize its benefits.

Orangetheory’s heart rate monitoring and heart rate zones!

Orangetheory Fitness utilizes heart rate monitoring technology to track participants’ intensity levels throughout the workout. The goal is to push individuals into specific heart rate zones, which are associated with different physiological responses and benefits.

The five heart rate zones used in Orangetheory workouts are:

Grey Zone (50-60% of maximum heart rate): Warm-up and cool down
Blue Zone (61-70% of maximum heart rate): Fat-burning zone
Green Zone (71-83% of maximum heart rate): Aerobic capacity building
Orange Zone (84-91% of maximum heart rate): Anaerobic threshold
Red Zone (92%+ of maximum heart rate): Maximum effort

By aiming to spend at least 12 minutes in the Orange and Red Zones combined, participants can maximize the “afterburn” effect and achieve optimal results from their workout.

What Sets Orangetheory Fitness Apart?

1. Heart Rate Monitoring

One of the key aspects that sets Orangetheory Fitness apart from other group fitness classes is its focus on heart rate monitoring.

Each participant wears a heart rate monitor during the workout, and their heart rate is displayed on screens throughout the studio.

This allows individuals to track their progress and ensures they are working at the appropriate intensity level.

The workouts are designed around five heart rate zones which stated above.

2. Science-backed Workouts

Orangetheory Fitness prides itself on its science-backed approach to fitness, with workouts designed to maximize calorie burn and increase metabolic rate.

The combination of cardiovascular and strength training exercises is intended to target different muscle groups and energy systems, providing a well-rounded workout that challenges the body in various ways.

3. Coach-led Group Classes

Orangetheory Fitness classes are led by certified coaches who guide participants through each workout, offering motivation, encouragement, and coaching on proper form and technique.

This ensures that individuals get the most out of their workout while minimizing the risk of injury.

4. Ever-changing Workouts

One of the key appeals of Orangetheory Fitness is that no two workouts are the same. Each day features a different workout, focusing on endurance, strength, power, or a combination of the three.

This keeps things fresh and exciting for participants, preventing boredom and helping to maintain motivation.

5. Community Atmosphere

Orangetheory Fitness studios foster a supportive and inclusive community atmosphere, where participants can connect with like-minded individuals and work together towards their fitness goals.

This sense of camaraderie can be a powerful motivator and may help individuals stick to their workout routine more consistently.

The Benefits of Orangetheory Fitness

1. Efficient Workouts

Orangetheory Fitness classes are typically 60 minutes long, making them an efficient way to fit a challenging workout into a busy schedule. The combination of cardiovascular and strength training exercises offers a balanced and comprehensive workout that targets different muscle groups and energy systems.

2. Personalized Intensity

The heart rate monitoring aspect of Orangetheory Fitness allows individuals to tailor the intensity of their workout to their personal fitness level. By aiming to reach specific heart rate zones, participants can ensure they are working at an appropriate intensity for their goals and abilities.

3. Improved Cardiovascular Fitness

The high-intensity nature of Orangetheory workouts can help to improve cardiovascular fitness, increasing aerobic capacity and endurance. This can have numerous health benefits, including a reduced risk of heart disease, lower blood pressure, and improved lung function.

4. Increased Strength and Muscle Tone

Orangetheory Fitness incorporates a variety of strength training exercises into each workout, targeting different muscle groups and helping to build lean muscle mass. This can lead to increased strength, improved muscle tone, and a more sculpted physique.

5. Weight Loss and Fat Burning

The combination of cardiovascular and strength training exercises offered in Orangetheory workouts can be an effective way to burn calories and shed excess body fat. The “afterburn” effect, where the body continues to burn calories at an elevated rate post-workout, may also contribute to weight loss efforts.

6. Enhanced Mood and Mental Health

Participating in regular high-intensity exercise, such as Orangetheory Fitness classes, can help to boost mood, reduce stress, and improve overall mental wellbeing. The supportive community atmosphere and sense of achievement that comes from completing challenging workouts can also contribute to a positive mindset.

The Drawbacks of Orangetheory Fitness

1. Cost

One of the primary drawbacks of Orangetheory Fitness is the cost, with membership fees typically ranging from $59 to $159 per month, depending on the package and location.

This may be a significant barrier for some individuals, particularly when compared to the cost of a traditional gym membership or home workout options.

2. Limited Availability

While Orangetheory Fitness has over 1,000 studios worldwide, it may not be accessible to everyone. Those living in rural areas or smaller cities may find it difficult to find a nearby studio, making it challenging to commit to the program.

Amenities and equipment on Orange Theory

Tanning beds? No
Showers? Yes
Lockers? Yes, but no dedicated locker rooms.
Yoga? No
Childcare? No
Pool? No
Sauna? No
Towel Service? No
Smoothie Bar? No
Family Plan? Yes
Student Discounts? Yes
Corporate Discounts? Yes
Nurse Discounts? Yes
Military Discounts? Yes
Guests? Yes

Pro Tips for Orange Theory beginners:

If you’re new to Orangetheory Fitness, these tips can help you make the most of your experience:

Arrive early: As mentioned earlier, plan to arrive 30 minutes before your first class to complete paperwork, meet the coach, and receive an introduction to the workout and heart rate monitoring system.
Wear comfortable, moisture-wicking clothing: Choose clothing that allows for ease of movement and helps wick sweat away from your body.
Bring water and a towel: Staying hydrated is crucial during intense workouts, and having a towel on hand can help you stay comfortable.
Listen to your body: While the goal is to push yourself into higher heart rate zones, it’s essential to listen to your body and adjust your intensity as needed.
Focus on form: Proper form is critical

Who is Orangetheory for?

Orangetheory is designed for a wide range of individuals, making it suitable for various fitness levels and goals. Some of the people who might benefit from Orangetheory include:

Fitness enthusiasts: Those who enjoy high-intensity workouts and group fitness classes can find Orangetheory an engaging and challenging option. The ever-changing workouts and supportive community atmosphere can keep participants motivated and excited about their fitness journey.
Beginners: Orangetheory can be an excellent choice for beginners looking to kickstart their fitness journey. The coach-led classes provide guidance on proper form and technique, while the heart rate monitoring system allows participants to tailor the intensity of the workout to their individual fitness levels.
Busy individuals: With 60-minute classes, Orangetheory offers an efficient workout for those with busy schedules. The combination of cardiovascular and strength training exercises provides a comprehensive workout, making it an ideal option for people looking to maximize their time spent exercising.
Weight loss seekers: Orangetheory’s focus on high-intensity interval training and the “afterburn” effect can help individuals achieve their weight loss goals by promoting calorie burn both during and after the workout.
Endurance athletes: The variety of endurance, strength, and power-focused workouts can help endurance athletes, such as runners, cyclists, and triathletes, improve their aerobic capacity, strength, and overall performance.
Strength trainers: Individuals looking to build strength and muscle tone can benefit from the strength training components incorporated into Orangetheory workouts.
Those seeking accountability and support: The community atmosphere fostered by Orangetheory studios can provide the motivation, accountability, and support that some individuals need to stick to a consistent workout routine.

While Orangetheory is designed to be accessible and beneficial to a wide range of individuals, it’s essential to consult with a healthcare professional before beginning any new fitness program, especially if you have any pre-existing medical conditions or concerns.

Who should avoid Orangetheory?

While Orangetheory is designed to accommodate various fitness levels, there are certain individuals who may need to avoid or approach this workout with caution. These include:

Individuals with medical conditions: People with pre-existing medical conditions, such as heart problems, high blood pressure, joint issues, or chronic pain, should consult with their healthcare provider before participating in high-intensity workouts like Orangetheory.
Pregnant women: Although some pregnant women can safely participate in modified Orangetheory workouts, it’s crucial to consult with a healthcare provider to determine if this workout is appropriate during pregnancy. Pregnant women should always prioritize their safety and the safety of their unborn child.
Injured individuals: Those recovering from injuries should avoid Orangetheory until they have fully healed or received clearance from a healthcare professional. High-intensity workouts can exacerbate injuries and delay the healing process.
People new to exercise: While Orangetheory can be suitable for beginners, individuals who are entirely new to exercise or have been sedentary for an extended period should ease into physical activity gradually. Starting with lower intensity workouts and gradually progressing to more intense exercises like Orangetheory can help prevent injury and ensure a safe transition to a more active lifestyle.
Individuals prone to overexertion: Some people may struggle with pacing themselves during high-intensity workouts and push themselves too hard, leading to potential injuries or health risks. If you have difficulty listening to your body and maintaining appropriate intensity levels, Orangetheory might not be the best fit for you.

It’s important to remember that every individual is unique, and what works for one person may not be suitable for another. Always consult with a healthcare professional before starting any new fitness program, especially if you have concerns about whether the program is right for you.

Additionally, listen to your body and make adjustments as needed to ensure a safe and effective workout experience.

Final Words

Orangetheory Fitness offers an innovative and results-driven approach to fitness. With its science-backed workouts, heart rate monitoring system, and supportive community, it has become a popular choice for individuals seeking effective and engaging workouts.

Whether you’re a seasoned fitness enthusiast or a beginner looking to embark on a fitness journey, Orangetheory Fitness can provide you with the tools, motivation, and support to achieve your goals and unleash your full potential.