The Real Story Behind Orange Theory Exercises . Before beginning an Orange Theory program me, you might want to think about a few workout-related factors.

I\’m put to the test when they learn that I\’m a trainer. At a recent meal with my girlfriend\’s family, it occurred. The topic of Orange Theory, a well-liked boot camp type workout that combines cardio and a variety of weights, came up.

Everyone wanted to hear what I thought of the workout because my girlfriend\’s sister, Katie, had been attending a nearby franchise for the past several months.

Everyone seemed to believe that I would attack Orange Theory with a same level of ferocity as I did the dessert I had just finished.

Everyone was shocked by my remark, though, and it serves as a crucial lesson while looking for the best workout for you.

How to Find the Right Orange Theory  Workout For You?

Over the course of more than 15 years, I have instructed several notable individuals. But when individuals inquire about my opinion of their exercise regimen, my immediate reaction frequently takes them by surprise.

I began by learning how often someone wants to exercise and how often they really do so each week.

Finding the best workout for your objectives and physique is most often overlooked. I refer to this as the consistency ratio.

The \”best workouts\” are those that you find to be effective. However, \”working for you\” is more about consistency and sustainability than it is about repetitions and sets.

The best program me in the world won\’t yield impressive results if you can only follow it 50% of the time for a few months. You would observe considerably better results on the fictitiously poorer program me if you compared that strategy to a \”inferior program me\” that you completed 80% of the time for a year.

The answer is simple: getting you to work hard and stay engaged is what matters most. Consistency (not perfection) always comes first; you can always \”optimize\” later. That applies to both your exercise and food.

But with so many alternatives available, such as online coaching, digital streaming, boo camps, apps, and one-on-one training, it can be difficult to figure out what is best for you.

Therefore, the first step is to think about the factors that can make it tougher for you to desire to exercise.

This covers items like:

What is the setting for the workout?

  • Are you engaging in activities that give you a sense of security and confidence?
  • If not, do you have the resources to give you the confidence you need?
  • Do you enjoy performing some of the exercises—perhaps not all of them?
  • Do you think it\’s improving your condition?
  • Are you putting forth effort to bring it about or are you looking for excuses not to?
  • Does it match your lifestyle, or does it make such a big difference that you can\’t wait to finish the program me?
  • There are numerous more factors to take into account, but the ideal consistency ratio for outcomes is at around 80% (or higher).
  • Is there anything about Orange Theory that I don\’t like?

Yes, we will discuss those in further depth below.

But being present consistently matters more than those specifics.

Is Orange Theory a Good Workout?


returning to the sister of my lover. It was the first time in her life that she had a regular exercise routine. So long as none of the movements were hurting her, I urged her to continue.

Do not concern yourself with the specifics at this time if you have found something that works. Simply keep appearing.

Regarding Orange Theory itself, it contains various components that support users in terms of consistency, setting, and exercises.

To increase endurance, strength, and power, Orange Theory exercises are an hour-long, full-body experience that include cardio and weights. Heart rate monitors also provide additional support, tracking your workout progress and displaying the findings on visual boards.

Depending on how you modify your diet, the workouts can promote either fat loss or muscle building. It truly appeals to folks who like working out in group groups.

Although I enjoy working out in the dark, many individuals find it difficult to exercise alone.

Compared to working one-on-one, training in a big group, as at Orange Theory, is more inspiring and less scary.

According to Katie, my girlfriend\’s sister,

It was able to teach me techniques that I could use outside of their club that I had never heard of before or wouldn\’t feel safe doing on my own in a typical gym.

Additionally, the connections you make will enable people to keep you accountable since they will be aware of your absences.

Group exercise has a clear social advantage. Oh, and you\’re less inclined to fake it when everyone can see your heart rate on the video displays, which is the situation.

Additionally, Orange Theory makes the exercises fun to do, which helps boost motivation.

You receive \”splat\” points for working out. These splat points represent the duration of time in the heart-rate zones with the highest intensity.

To maximize calorie burning, Orange Theory\’s website advises that you strive for 12 splat points throughout each workout (more on that below).

When it comes to exercises, Orange Theory does get a few things right if your objective is fat reduction.

The exercises involve strength training even though the majority of the time is spent on the treadmill (or bike, or strider). Coaches alternate between upper body, lower body, and core motions as they mix two to three strength training exercises.

This method of working out for fat reduction is known as \”tri-sets\” or \”mini-circuits,\” and we employ it with some Born Fitness customers.

Before returning to the strength circuit for another session, they also combine these circuits with aerobic sprints, often on the rower. At Born Fitness, we also employ this technique, but only with customers who are more experienced (and only seldom; see below for additional details).

Where Orange Theory Can Improve

Before beginning an Orange Theory  program me, you might want to think about a few workout-related factors. Again, they aren\’t objections to the strategy; rather, they are factors that may not apply to you.

Issue #1: No Cycling Intensity

Combining 26–28 minutes of high-intensity circuit-based strength training with 26–28 minutes of treadmill-based cardio forces your body to work hard for a prolonged length of time.

This brings us to my first issue with Orange Theory: it glorifies maximal effort, which doesn\’t necessarily provide the best outcomes.

It\’s crucial to consider what constitutes a \”great\” workout. Yes, there must be intensity, but only in the proper levels.

It\’s dangerous to judge an exercise as \”good\” just if you lose 800 calories and leave sweat angels on the ground afterward. For some people, this may also result in the idea that they must work hard for their meals.

Orange Theory will show you how to train hard, which is something you must do. But if you continue with high-intensity exercise without making any changes, you risk burnout, injury, and declining rewards.

In our coaching program me, I frequently follow a pattern of 1-2 strength phases followed by a 4-5 week high-intensity circuit phase. To guarantee that you advance and challenge your body in new ways, we alternate periods of intensity with periods of relaxation.

Issue #2: A Narrow Approach to Cardio 

High-intensity exercise is a great way to increase your cardiovascular fitness, but it won\’t fundamentally alter the way your body looks.

According to a recent study, fat reduction benefits from high-intensity and moderate-intensity exercise are comparable.

To compare the differences between HICE (high-intensity interval exercise) and MICE (moderate-intensity continuous exercise), the meta-analysis (study of studies) looked at 55 distinct research.

Building aerobic capacity (also known as VO2 max), supplying oxygen to your muscles, and enhancing cardiovascular health are just a few advantages of HICE training.

But if your only goal is to lose weight, HICE and MICE appear to be equally effective.

Issue #3: Difficulty Personalizing Group Workouts

This isn\’t unique to Orange Theory because most group fitness program mes designed for the public have a potential drawback even if they may be quite beneficial.

The strength training routines for Orange Theory seem arbitrary.

While random exercises might be amusing (and leave you perspiring), how can you tell if you\’re improving at a specific movement?

Additionally, you have a lower chance of recovering between sets if you combine strength exercises with short aerobic bursts. The inability to load up the motions set after set to sufficiently push oneself to develop (or retain) lean muscle is caused by shorter recovery times.

Keep in mind that when you strength train for fat reduction, you want to keep as much lean muscle as you can and not burn calories indefinitely because it might result in muscle loss.

You must progressively add more effort (sets x reps) over time in order to do it. Tracking your workouts and repeating them over a 3-5 week period is the simplest approach to do this.

Having stated that, we can evaluate nearly any exercise. You should feel comfortable remaining with Orange Theory and seeing where it leads you if it is assisting you in maintaining consistency with your workout, is not inflicting any injuries, and is a setting you love.


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