The best way to Recreate a Fats Burning Orange Principle Exercise

Orangetheory's cosmic success hasn't burned out since 2010. That's because his research-driven approach to fitness actually works. It's all about heart rate based interval training. If you spend 12 or more minutes of an hour-long class in orange or red zones (see diagram below), muscle oxygen demand will skyrocket. Your body responds by oxidizing carbs and fats, burning calories for up to a day later in what's called afterburning. While Orangetheory makes the classroom experience fun by having clients wear heart rate monitors and displaying real-time results on flat screens, you can achieve the same body-sculpting results at home or at your local gym. Here's how to recreate


This is a unique 30-minute Orangetheory workout that combines power, strength and endurance. Do the workout as a standalone HIIT session or repeat 2-3 times a week for 2-3 weeks to progress specifically on that workout. You'll need access to a rowing machine, free weights, and a treadmill, or space to run. Move quickly between sections with little rest.

  • Green zone: Base effort 5-6 RPE
  • Orange zone: Thrust 7-8 RPE
  • Red Zone: Maximum effort 9-10 RPE


Jessica ChinFong

Row: 5x150m

Set the display to row only or 150m intervals. These are uncompromising efforts. Aim for powerful punches and keep the speed at around 24 bpm or less. A 3 to 5 min. Base Effort line is recommended before the first Max Effort interval. Use a 1:2 (or 3) work-to-rest ratio (if you finish the interval in 20 seconds, rest for 40 to 60 seconds). Try to keep the same split each time. The goal is to be finished in 10 minutes. Or less. Power through your legs, not your arms.


Perform 8 to 10 reps (each side is 1 rep for unilateral movements) and 2 to 3 sets. Use moderate to heavy weights and a 1:1 work-to-rest ratio. The goal is to be ready in about 10 minutes.

Dumbbell squats to alternating one-arm presses with rotationJessica ChinFong

1. Dumbbell squats to alternating one-arm presses with rotation

Start with feet hip-width apart and dumbbells in a neutral front-rack position. Bend at the hips to lower into a front squat, stop at the bottom, then drive through the feet to return to the start. Before you reach the top, twist your torso and swing your right foot out while pushing the same side arm overhead, keeping your biceps by your ear. stop at the top Repeat alternate sides for 1 rep.

Split stance deadliftsJessica ChinFong

2. Split stance deadlift

Holding the dumbbells to your side, assume a split stance with the back toes in line with the heel of the front foot. Keeping the front knee slightly bent, push the hips back into a joint as you lower the weights to ankle height. Maintain a flat back and a strong core. Stop at the bottom, then reverse to the start, drive through the forefoot and engage the glutes. Imagine your feet are magnetized towards each other as if there is energy in between to really make your posterior chain shine. Repeat all reps on one side, then switch. Move slowly, intentionally.

Dumbbell Pull ThroughJessica ChinFong

3. Push-ups for alternating dumbbell pulls

Come into a high plank with hands wider than shoulders and feet wider than hips and a dumbbell just outside your right hand. Slowly lower yourself into a push-up, then drive back up. Brace your core at the top, then reach under your body with your left hand and grab the dumbbell (as shown), then drag it across the floor and place it outside of your left hand. Repeat alternate sides for 1 rep.

Man runs on treadmillJessica ChinFong


Use a treadmill set to a 1% incline, or walk on a track or flat road (with a watch, phone timer, or stopwatch). When outdoors, focus on effort and duration; Don't worry about the tilt. Slow down on your first push (think: 1-mile pace). From here, the goal is to maintain it or increase it slightly as the duration of each jab decreases. Keep a small reserve in the tank for the last 30 seconds of the full throttle interval. Then rip it.

  • 3 minute print
  • 1 minute basis
  • 2 minute print
  • 1 minute basis
  • press for 1 minute
  • 1 minute basis
  • 30 seconds. everything off

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