Orangetheory Fitness: The Ultimate Science-Backed Secret to Rapid Weight Loss and Total Body Transformation

Orangetheory Fitness (OTF) has gained immense popularity, and for good reason. It offers a unique approach to fitness that combines cardiovascular interval training, strength training, and power, all within a supportive community environment. The Orangetheory Transformation Challenge, a scientifically designed program, exemplifies this approach. This article delves into the science behind Orangetheory, exploring how it promotes weight loss, improves body composition, and ultimately leads to a healthier lifestyle.

The Science of Body Composition and Orangetheory

One of the key aspects of Orangetheory's approach is its focus on body composition rather than just weight loss. According to researchers and clinicians, maintaining an optimal body fat percentage and preventing obesity is one of the best predictors of a longer life. Body composition analysis provides a more accurate picture of an individual’s health than assessing just weight or body mass index (BMI) alone. Body composition analysis estimates what percentage of the body is made of fat mass and how much is lean mass (including muscle, organs, and bone tissue).

Measuring Body Composition at Orangetheory

Orangetheory utilizes a device called InBody to estimate body composition for its members. The InBody uses Bioelectrical Impedance Analysis (BIA) to assess muscle mass, body fat, and total body water (TBW). When a member stands on the InBody machine, it sends several (completely safe) high- and low-frequency electrical currents through the water in the body, estimating impedance. The impedance is used to determine TBW, which can then be used to derive your fat-free mass - the portion of your body that does not contain fat, including your muscle and bone - and finally, body fat.

While methods like magnetic resonance imaging (MRI) or dual-energy x-ray absorptiometry (DXA) scans are considered the “gold standard” for body composition estimation, Orangetheory chose the InBody because:

It provides reliable estimates when the pre-scan protocols are followed
It is easy to use in our studio setting
It is non-invasive

Despite its limitations, Orangetheory has found that the InBody provides a quick, cost-effective way to provide its members with data and insights at a sufficient level of accuracy to enable them to take informed action to improve their health and body composition.

Factors Influencing Body Composition

Various factors influence body composition - some are within our control, and others are not! For example, genetics, age, and sex are outside of our control. However, we can improve some factors - like energy intake, physical activity levels, recovery from exercise, stress, and sleep - with behavior changes.

Body composition can be improved by reducing body fat and/or increasing lean muscle mass. Both require an understanding of total daily energy expenditure (TDEE), which refers to all the processes in the body that convert or use energy.

TDEE includes three factors:

Basal Metabolic Rate (BMR) requires ~60 to 70% of our total energy requirements for basic metabolic functions to support life, such as breathing, blood circulation and brain function.
Thermic Effect of Food (TEF) equates to ~10% of total daily energy expenditure, specific to the energy required to digest, absorb and store nutrients. Eating a nutrient-dense, well-rounded diet can alter TEF.
Thermic Effect of Physical Activity (TEPA) includes both structured exercise and non-exercise activity. TEPA can vary, ranging between 15 to 30% of total daily energy expenditure. Meeting or exceeding the Physical Activity Guidelines can maximize your TEPA.

While BMR is difficult to change, TEF and TEPA can be influenced through conscious effort.

The Orangetheory Transformation Challenge

The Transformation Challenge is an 8-week challenge that begins each January. Orangetheory members register to participate and are encouraged to take at least 3 classes per week for 6 out of the 8 weeks. In addition, members complete an Inbody scan pre- and post-challenge to estimate changes in their body composition. The challenge is designed to help members set new goals and improve their exercise behaviors for the year - the 8-week challenge is just the start. Evidence suggests that sustainability of nutrition and physical activity behaviors is the primary factor in successfully improving body composition.

Read also: Health Benefits of Orangetheory

Expected Body Composition Changes

The Orangetheory Fitness workout may result in members reducing fat mass and increasing muscle mass, but these positive changes are not always reflected by weight nor body mass index (BMI). In other words, if you’re only measuring weight loss, you will miss out on appreciating these other changes.

Research shows that optimal body composition is highly related to long-term health and athletic performance. Changes to body composition should take time, so let’s dive into what we should expect.

It is common to have unrealistic expectations for changes in body composition and weight loss. Don’t be discouraged. A reduction of 1 to 3% body fat is a realistic goal over an 8- to 12-week period. Similarly, a realistic expectation for gradual weight loss is 0.5 to 2 pounds per week, which translates to 4 to 16 pounds over an 8-week period like the Transformation Challenge.

The American College of Sports Medicine has specific guidelines for the amount of resistance training needed to elicit significant gains in lean mass (2-3 days of resistance training targeting all main muscle groups, weekly). Changes in lean mass will likely be very small in magnitude over time.

The results from our 2022 Transformation Challenge were consistent with the expected changes as described above. Here’s what our 48,000+ challenge completers accomplished, on average:

Read also: Weight Loss Guide Andalusia, AL

Women saw a 1.2% decrease in body fat percentage, with men seeing a 1.7% decrease
Both men and women maintained their lean mass
Both men and women saw a 2% reduction in total weight

Although these changes may seem small, any positive improvements to body composition, and therefore health, should be celebrated. Remember that fitness is a lifelong journey filled with small and great achievements. Get excited about your small wins.

The Orangetheory Workout: A Detailed Look

Orangetheory workouts are structured around high-intensity interval training (HIIT), with the goal of spending at least 12 minutes in the "Orange Zone" (80%+ of maximum heart rate) or Red Zone (90%+ of maximum heart rate) during a 60-minute workout. Achieving one minute in the orange or red heart rate zones produces one “Splat Point” which is tracked on both the leaderboard and the equipment you’re using in real-time and is also viewable after your workout within the app. Achieving 12 Splat Points via elevated intensity and heart rate increases metabolism, burns fat, and burns more calories.

Class Formats: 2G, 3G, and Strength 50

There are two main class types you can choose from when scheduling in the OTF app (you have to commit to a specific class and time, we’ll talk a bit more about this later). There’s a 2G (two group class) and a 3G (three group class) format. Both classes have a Treadmill, Rower, and Weight Floor component to them. The difference being that in the 2G classes there’s a group that starts on the treadmills and a group that starts on the rowers+weight floor, whereas in the 3G classes there will be a group on the treadmills, a group on the rowers, and a group on the weight floor.

OrangeTheory just recently introduced a third class type which is strength training focused, called Strength 50. In these classes, you’re guided through a routine that is strictly on the weight floor using dumbbells, med balls, resistance bands, BOSU balls, TRX straps, and sometimes a bench. There tend to be fewer of these classes available so they fill up quickly.

From a workout perspective the main difference between the two classes is that you’re going to spend more time on the treadmill during a 2G class than in a 3G class.

A Sample Orangetheory Class (2G)

Here's an example of what a 2G class might look like:

Treadmill (25+ minutes):

3-minute base pace run to get heart rate up
30 second push pace (1 or 2 mph above base pace)
30 second base pace
45 second push pace (1 or 2 mph above base pace)
45 second base pace
60 second push pace (1 or 2 mph above base pace)
60 second base pace
75 second push pace (1 or 2 mph above base pace)
75 second base pace
90 second push pace (1 or 2 mph above base pace)
90 second base pace
30 second all out (highest speed you’re comfortable with)
2 minute walking recovery
Repeat above in ascending order

Rower + Weight Floor (25+ minutes):

Overhead dumbbell press: 8 reps
100M push row (high effort, not max effort)
Overhead dumbbell press: 8 reps
Dumbbell swing to upright row: 8 reps
200M push row
Overhead dumbbell press: 8 reps
Dumbbell swing to upright row: 8 reps
X-Out Jump Squat: 8 total
300M push row
Overhead dumbbell press: 8 reps
Dumbbell swing to upright row: 8 reps
X-Out Jump Squat: 8 reps
Inverted Row w/TRX Straps: 8 reps
400M push row
Overhead dumbbell press: 8 reps
Dumbbell swing to upright row: 8 reps
X-Out Jump Squat: 8 reps
Inverted Row w/TRX Straps: 8 reps
Plank Jump High Knees: 8 reps
500M push row
X-Out Jump Squat all out to finish

The class finishes with cleaning up equipment and cooling down with some stretching to finish out the 60 minutes. A similar 3G class would simply have the weight floor component and rower components separated and all blocks would then be closer to 15 minutes long, instead of 25.

The Role of Heart Rate Monitoring

During the workout, members wear heart rate monitors that track their effort and energy output. Pushing your heart rate above 84% or higher of your maximum heart rate produces an after effect which can increase metabolism for up to 24 hours post workout.

With connected heart rate monitoring, you and your certified coach can monitor where you sit at any given point in the workout within the five heart rate zones: resting (gray zone), easy (blue zone), challenging/base (green zone), uncomfortable/push (orange zone), and all out (red zone).

The Orangetheory heart rate zones breakdown something like this (these aren’t exact, but should give you the gist):

Red Zone: 90%+ of max heart rate
Orange Zone: 80%+ of max heart rate
Green Zone: 65%+ of max heart rate
Blue Zone: 50%+ of max heart rate
Grey Zone: resting heart rate

Real-Life Transformations: Orangetheory Success Stories

The effectiveness of Orangetheory is best illustrated through the experiences of its members. Here are a few inspiring stories:

A Recruiter's Journey: One individual from Arlington, Virginia, lost 70 pounds after discovering Orangetheory Fitness classes and calorie counting. After struggling with weight throughout her life, she found success by changing her mindset, incorporating fitness into her lifestyle, and integrating her spirituality into her journey.
A Nurse's Transformation: A night nurse, battling chronic bronchitis and weighing 260 pounds, found a solution in Orangetheory. She lost 85 pounds, going from a size 18 to a size 7/8, and improved her overall health and energy levels. She emphasizes that her success is about so much more than weight. She went from walking an 18-minute mile to running an 8-minute mile. She can lift heavier than ever before. She doesn't have a nagging cough. She’s realized that when you find a workout and community you truly love, a weight-loss journey becomes something entirely different, more meaningful.

These stories highlight that Orangetheory is not just about weight loss; it's about transforming lives, building strength, and fostering a sense of community.

Orangetheory: A Holistic Approach to Fitness

Orangetheory Fitness is more than just a gym; it's a supportive community that empowers individuals to achieve their fitness goals. The program's focus on body composition, combined with its science-backed workouts and personalized approach, makes it an effective option for those seeking weight loss, improved health, and a more fulfilling lifestyle. Orangetheory Fitness is not about counting calories and losing weight. It’s a workout program structured to fuel your body with the exercise multivitamin to help you achieve a longer, healthier life. Those of you who consider yourselves overweight and follow this program to a tee will notice that weight loss is a healthy benefit (and added bonus!) of following the program. You will also reap further health benefits in addition to weight loss without even knowing it. And for those of you who don’t need to lose pounds, this workout program will improve your overall fitness level and sculpt your body for optimal performance. It’s a well-rounded workout that’s tailored to your own individual needs, regardless of your current age and fitness level.

All Orangetheory workouts are rooted in these three physiological elements.

Cardiovascular Interval Training - When your body’s cardiovascular system is overloaded during your “Push” and “All Out” paces (your time in the Orange and Red zones, aka “Splat Points”), you make way for oxygen to find its way to the mitochondria to create more ATP, or energy for your body’s cells. This results in an increase in your VO2 max, which is a marker of how efficiently your body uses oxygen. Over time, you will notice your resting heart rate, which is most accurately measured upon waking up in the morning, starts to decline. You’ve essentially trained your heart to work more efficiently by way of interval training.
Strength Training - Restrictive diets that limit calorie intake will allow you to lose fat, but you’ll also lose muscle simultaneously, which acts to lower your metabolism over time. Orangetheory incorporates strength building movements to maintain a metabolically charged body. Added bonus: Your body burns more calories maintaining muscle than maintaining fat. At what pace, you ask? Research supports that 1 lb. of muscle, at rest, burns roughly 15 kcal/day, which is estimated to be 5x the rate of what fat expends. If you want to burn more calories while you’re sleeping, incorporating strength training in your workout program definitely helps in the process.
Power - Orangetheory incorporates the WaterRower to increase your body’s ability to produce power with little impact. The WaterRower is one of the top low-impact, highest calorie-burning exercises we can do. This integrated movement helps with posture, flexibility, core strength and overall conditioning. Maintaining wattage over decades is what contributes to the anti-aging benefits characteristic of the Orangetheory workout. Think of the wattage in your body as it compares to the wattage in a lightbulb. Without adopting a consistent workout program, the wattage in your body slowly starts to decline over time, just as the wattage in a lightbulb slowly diminishes during its lifespan. Incorporating power in your workout helps to maintain the wattage in your body, and keeps you shining bright well into your later years. Who can resist finding the Fountain of Youth?

Getting Started with Orangetheory

Joining Orangetheory Fitness is a straightforward process:

Sign up for a free class online
Fill out the necessary forms, add credit card information
Sign the waiver when your local staff member reaches out to you
Download the app after creating your account
Show up ~30 minutes before your scheduled Free Class for “orientation”
Decide if you’ll consider yourself a “walker”, “jogger”, or “runner” (start easier)
Meet with a coach briefly to discuss operating the treadmills, the leaderboard, etc.
Enjoy the workout and ask questions of your coach as they come up!
Meet with staff in the lobby after your workout to ask additional questions
Check for promotions!
Sign up for membership that makes sense for your goals and availability
Be prepared to also purchase a heart rate monitor if you don’t have one
Schedule your next couple weeks (up to 1 month) of classes in the app

It takes 5-7 classes to calibrate your personal max heart rate (default is age, gender based). Try different class types and times to find the coach(es) you prefer.

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