{"id":6052,"date":"2021-09-03T17:47:07","date_gmt":"2021-09-04T00:47:07","guid":{"rendered":"https:\/\/www.bornfitness.com\/?p=6052"},"modified":"2021-09-03T17:53:14","modified_gmt":"2021-09-04T00:53:14","slug":"orangetheory-workouts","status":"publish","type":"post","link":"https:\/\/www.bornfitness.com\/orangetheory-workouts\/","title":{"rendered":"The Truth About OrangeTheory Workouts"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">When people find out I\u2019m a trainer, there\u2019s a moment where I\u2019m tested. It happened recently at a dinner with my girlfriend&#8217;s family. The conversation turned to OrangeTheory, the popular bootcamp style of workouts that is a variety of weights and cardio supported by technology.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">My girlfriend\u2019s sister, Katie, had been going to a local franchise for the last few months and everyone wanted to know what I thought of the workout.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I could tell everyone thought I would tear into OrangeTheory with more intensity than the dessert I just demolished.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But, my response surprised everyone \u2014 and it\u2019s an important reminder when trying to find the right workout for you.\u00a0<\/span><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_28 counter-hierarchy counter-decimal ez-toc-grey\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" style=\"display: none;\"><label for=\"item\" aria-label=\"Table of Content\"><i class=\"ez-toc-glyphicon ez-toc-icon-toggle\"><\/i><\/label><input type=\"checkbox\" id=\"item\"><\/a><\/span><\/div>\n<nav><ul class=\"ez-toc-list ez-toc-list-level-1\"><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.bornfitness.com\/orangetheory-workouts\/#How_to_Find_the_Right_Workout_For_You\" title=\"How to Find the Right Workout For You?\">How to Find the Right Workout For You?<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.bornfitness.com\/orangetheory-workouts\/#Is_OrangeTheory_a_Good_Workout\" title=\"Is OrangeTheory a Good Workout?\">Is OrangeTheory a Good Workout?<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.bornfitness.com\/orangetheory-workouts\/#Where_Orange_Theory_Can_Improve\" title=\"Where Orange Theory Can Improve\">Where Orange Theory Can Improve<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.bornfitness.com\/orangetheory-workouts\/#READ_MORE\" title=\"READ MORE\">READ MORE<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"How_to_Find_the_Right_Workout_For_You\"><\/span>How to Find the Right Workout For You?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">I\u2019ve been training people for more than 15 years, including some big names. But, when people ask me what I think about their workout plan, my initial response usually catches them off guard.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I started by finding out how many times per week someone wants to exercise and how often they are hitting that goal.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I call this the <\/span><i><span style=\"font-weight: 400;\">consistency ratio<\/span><\/i><span style=\"font-weight: 400;\">, and it\u2019s the most underrated aspect of finding the right workout for your goals and your body.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/09\/Training-to-Failure.png\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-6054 size-full\" src=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/09\/Training-to-Failure-e1630715677464.png\" alt=\"consistency ratio\" width=\"800\" height=\"336\" srcset=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/09\/Training-to-Failure-e1630715677464.png 800w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/09\/Training-to-Failure-e1630715677464-300x126.png 300w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/09\/Training-to-Failure-e1630715677464-768x323.png 768w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/09\/Training-to-Failure-e1630715677464-700x294.png 700w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">The \u201cbest workouts\u201d are the ones that work for you. But, \u201cworking for you\u201d is less about reps and sets and more about consistency and sustainability.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re given the world\u2019s greatest program, but you can only do it 50 percent of the time for a couple months, your results will be underwhelmed. If you compared that approach to an\u201cinferior program\u201d that you complete 80 percent of the time for a year, you would see much better results on the hypothetically worse program.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The reason is obvious: results are about keeping you engaged and getting you to work hard. You can always &#8220;optimize&#8221; later, but consistency (not perfection) always comes first. That includes both your diet <\/span><i><span style=\"font-weight: 400;\">and <\/span><\/i><span style=\"font-weight: 400;\">workout.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But, with so many options \u2014 from online coaching, digital streaming, bootcamps, apps, and 1-on-1 training \u2014 finding what works for you isn\u2019t as easy as it seems.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, the first place to start is considering variables that might make it harder for you to want to workout.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This includes things such as:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What is the workout environment?<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Are you doing exercises that make you feel comfortable and confident?<\/span><\/li>\n<li><span style=\"font-weight: 400;\">If not, do you have the support to help you gain that confidence?<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Do you have fun doing some (not necessarily all) of the workouts?<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Do you feel it\u2019s making you better?<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Are you taking action and making it happen, or finding reasons to avoid it?<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Does it fit into your lifestyle \u2014 or cause such a dramatic change that you can\u2019t wait till you\u2019re done with the program?<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">There are many other considerations, but anything that increases your consistency ratio to about 80 percent (or more) is the sweet spot for results.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Are there some things I don&#8217;t like about OrangeTheory?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You bet, and we&#8217;re going to cover those in more detail below.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But, those details don\u2019t matter as much as showing up week-after-week.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Is_OrangeTheory_a_Good_Workout\"><\/span>Is OrangeTheory a Good Workout?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Back to my girlfriend\u2019s sister. For the first time in her life, she was consistently exercising.<\/span> <span style=\"font-weight: 400;\">So, I encouraged her to keep going as long as none of the movements were causing pain.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;ve found something that works, don&#8217;t worry about the details right now. Just keep showing up.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As for OrangeTheory itself, it has some elements that help people both from a consistency standpoint, the environment, and the workouts themselves.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">OrangeTheory workouts are an hour-long full-body experience, which mixes cardio and weights as a way to improve endurance, strength, and power. And, everything is supported by heart rate monitors, which measure your progress throughout the workout and share your results on video boards.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/09\/orangetheory-burn.jpeg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-6056\" src=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/09\/orangetheory-burn.jpeg\" alt=\"orange theory heart rate monitor\" width=\"870\" height=\"580\" srcset=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/09\/orangetheory-burn.jpeg 870w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/09\/orangetheory-burn-300x200.jpeg 300w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/09\/orangetheory-burn-768x512.jpeg 768w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/09\/orangetheory-burn-700x467.jpeg 700w\" sizes=\"auto, (max-width: 870px) 100vw, 870px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">The workouts can support either fat loss or muscle gain (depending on how you adjust your diet), and it really caters to those who enjoy working in group classes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I may love training in dark garages, but many people struggle training in isolated spaces.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Training in a large group, like at OrangeTheory, is motivating and far less intimidating than 1-on-1 training.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As Katie (my girlfriend\u2019s sister) shared,\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">&#8220;It was able to teach me exercises that I could use outside of their gym that I never knew how to do before or wouldn&#8217;t be comfortable trying by myself in an average gym.&#8221;\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And the relationships you develop can help hold you accountable because others will know when you skip.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The camaraderie of group workouts is an undeniable benefit. Oh, and, for better or worse, when <\/span><i><span style=\"font-weight: 400;\">everyone<\/span><\/i><span style=\"font-weight: 400;\"> can see your heart rate on the video screens \u2014 as is the case , you\u2019re less likely to phone it in.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plus, Orange Theory gamifies the workouts, which can also help with motivation.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During a workout, you\u2019re awarded &#8220;splat&#8221; points. These splat points indicate minutes spent in the high-intensity heart rate zones.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Orange Theory\u2019s website suggests you should aim for 12 splat points each workout to maximize calorie burning (more on that below).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Orange Theory does get <\/span><i><span style=\"font-weight: 400;\">some<\/span><\/i><span style=\"font-weight: 400;\"> things right when it comes to the workouts if your goal is fat loss.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although half of the time is spent on the treadmill (or bike or strider), the workouts include strength training. Coaches combine 2-3 strength training moves together, alternating between upper body, lower body, and core movements.\u00a0<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/i.insider.com\/59a8575379bbfd2b008b707a?width=1000&amp;format=jpeg&amp;auto=webp\" alt=\"What Is Orange Theory Fitness?\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Called &#8220;tri-sets&#8221; or mini-circuits, this is a solid setup for a fat loss workout and one we use with some Born Fitness clients.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They also pair these circuits with cardio sprint efforts, usually on the rower, before returning to the strength circuit for another set. We use this strategy at Born Fitness as well, although only with more advanced clients (and for limited amounts of time, more on that below).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Where_Orange_Theory_Can_Improve\"><\/span>Where Orange Theory Can Improve<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">From a workout standpoint, there are a few areas that you might want to consider before starting an OrangeTheory program. Again, these aren\u2019t reasons the approach is bad, but things that might not be a good fit for you.\u00a0<\/span><\/p>\n<h3><b>Issue #1:<\/b> <b>No Cycling Intensity<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">When you combine 26-28 minutes of treadmill-based cardio and 26-28 minutes of high-intensity circuit-based strength training, you\u2019re pushing your body at a high level for a long period of time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This leads us to my first point of contention with OrangeTheory: it uses maximum intensity as a badge of honor, which doesn\u2019t always lead to great results.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s important to be mindful of what makes a \u201cgreat\u201d workout. Yes, intensity is required, but in the right amounts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Qualifying a workout as &#8220;good&#8221; only if you burn 800 calories and finish with sweat angels on the floor is a slippery slope. Plus, this can lead to developing a mindset of earning your food with intense exercise sessions for some people.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You need to train hard, and OrangeTheory will teach you how to do that. But, high-intensity workouts without adjustments will not only lead to diminishing returns, but could lead to burnout and increase your chance of injury.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A pattern I&#8217;ll often use with clients in our <\/span><a href=\"https:\/\/www.bornfitness.com\/coaching\/\"><span style=\"font-weight: 400;\">coaching program<\/span><\/a><span style=\"font-weight: 400;\"> is 1-2 strength phases followed by a 4-5 week high-intensity circuit phase. We cycle intensity and rest to ensure you make progress and challenge your body in different ways.\u00a0<\/span><\/p>\n<h3><b>Issue #2: A Narrow Approach to Cardio\u00a0<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">While high-intensity cardio is an excellent tool for improving your aerobic<\/span> <span style=\"font-weight: 400;\">fitness, it\u2019s not <\/span><i><span style=\"font-weight: 400;\">necessary<\/span><\/i><span style=\"font-weight: 400;\"> to dramatically change your body.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A new <\/span><a href=\"https:\/\/journals.lww.com\/acsm-msse\/Abstract\/2021\/03000\/Effectiveness_of_HIIE_versus_MICT_in_Improving.12.aspx\"><span style=\"font-weight: 400;\">study<\/span><\/a><span style=\"font-weight: 400;\"> suggests that high-intensity exercise and moderate-intensity exercise work <\/span><i><span style=\"font-weight: 400;\">equally<\/span><\/i><span style=\"font-weight: 400;\"> well when it comes to fat loss. <\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The meta-analysis (study of studies) examined 55 different studies to investigate the differences between HICE (high-intensity interval exercise) and MICE (moderate-intensity continuous exercise).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">HICE training had several benefits, such as building aerobic capacity (called VO2 max), delivering oxygen to your muscles, and improving overall cardiovascular health.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But, if you\u2019re just focused on fat loss, both HICE and MICE seem to work equally well.\u00a0<\/span><\/p>\n<h3><b>Issue #3: Difficulty Personalizing Group Workouts<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">This isn\u2019t specific to OrangeTheory, as most group training programs made for the masses can do a lot of good, but they have a <\/span><i><span style=\"font-weight: 400;\">potential<\/span><\/i><span style=\"font-weight: 400;\"> limitation.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">OrangeTheory strength training workouts appear to be random.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Random workouts might be entertaining (and will make you sweaty), but how do you know if you&#8217;re getting stronger in a particular movement?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And when you pair your strength moves with cardio bursts, you&#8217;re less likely to recover between sets. Shorter recovery means you&#8217;re unable to load up the moves set-after-set to challenge yourself enough to build (or maintain) lean muscle.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember, when you&#8217;re strength training during fat loss periods, you want to maintain as much lean muscle as possible, not endlessly burn calories that could mean you\u2019re losing muscle <\/span><i><span style=\"font-weight: 400;\">and fat<\/span><\/i><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do that, you need to do more work (sets x reps) gradually over time. The simplest way to do that is tracking your workouts and repeating those workouts over a 3-5 week period.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">All that said, we can critique almost any workout. If Orange Theory is helping you be consistent with your exercise, is not causing injury, and is an environment you enjoy, then you should feel confident sticking with it and seeing where it takes you.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"READ_MORE\"><\/span>READ MORE<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><a href=\"https:\/\/www.bornfitness.com\/periodization\/\" target=\"_blank\" rel=\"noopener\">Periodization: How to figure out the right workout for you<\/a><\/p>\n<p><a href=\"https:\/\/www.bornfitness.com\/fitness-not-to-do-list\/\" target=\"_blank\" rel=\"noopener\">The Fitness Not To Do List<\/a><\/p>\n<p><a href=\"https:\/\/www.bornfitness.com\/beware-of-the-next-trend\/\" target=\"_blank\" rel=\"noopener\">Beware Of The Next Trend<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Born Fitness trainer BJ Ward gives an honest review of OrangeTheory workouts and explains what they are doing right and where they can improve.<\/p>\n","protected":false},"author":42,"featured_media":6053,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[569],"tags":[],"class_list":["post-6052","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Truth About OrangeTheory Workouts<\/title>\n<meta name=\"description\" content=\"Born Fitness trainer BJ Ward gives an honest review of OrangeTheory workouts and explains what they are doing right and where they can improve.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.bornfitness.com\/orangetheory-workouts\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta 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