Home Workout backed with Orangetheory Science
Today's Workout
Total Body
“If you want to have things you’ve never had before, you’ll have to do things you’ve never done before.” These words from Coach Jill from Medway, Massachusetts, kick off a new #OrangetheoryAtHome Hometown Edition. It’s a total body workout with everything from plank walkouts to weighted crunches that will get your heart rate up and Splat Points earned. You know how you can also rack up Splat Points? In the studio. Call yours to see if it’s reopened!Previous Daily Workouts
July 13, 2020
Upper Body & Core
Let’s HIIT it. We’re on Volume 14 of the #OrangetheoryAtHome Greatest HIITs Edition, focusing on cardio, core and upper body movement. You’ll love the burn of moves like sprinter sit-ups and double crunches. Before you dive in, why not give your local studio a shout to see if it’s reopened?July 12, 2020
Lower Body & Core
You’ll feel like a true athlete after you conquer the froggers, speed skaters and skier swings in this #OrangetheoryAtHome workout. It’s dedicated to your lower body and core. Splat Points are up for grabs, of course. Have you given your local studio a shout to see if it’s reopened? No time like the present!July 11, 2020
Upper Body & Core
The next #OrangetheoryAtHome will give you an energy burst and also make you feel centered. Get ready for side plank rotations, double crunches and the all-time favorite: burpees. You might be missing your favorite station in the studio, but trust us, this will give you all the vibes. Speaking of the studio, contact yours to see if it’s reopened!July 10, 2020
Upper Body, Core & Cardio
Short on time? Want to get right down to business? Good news: Our first-ever #OrangetheoryAtHome Down & Dirty 30-Minute Edition is here. It’s an action-packed OTF workout, consolidated into 30 minutes. Feel the burn. Earn the Splats. Move on with your day. Just be sure to contact your local studio to see if it’s reopened!July 9, 2020
'Run/Row' + Lower Body
Sometimes you run. Sometimes you row. Today, you do BOTH. Jump into this Run/Row #OrangetheoryAtHome workout that will strengthen your upper body with moves like broad jumps, high knees and sumo squats. Before you get your sweat on, contact your local studio to see if it’s reopened!July 8, 2020
Upper Body, Core & Interval Training
Keep the core coming. This #OrangetheoryAtHome workout will keep that core tight with exercises like weighted pikes and seated knee tucks. Stick with it! You’ll finish feeling balanced and ready to tackle the day. Don’t forget … your local studio might have reopened, so contact it to find out.July 7, 2020
Total Body
“The opportunity to move your body is a great gift,” says Coach Johnny from San Jose, California. He’s one of three amazing coaches taking you through this #OrangetheoryAtHome Hometown Edition. It’s a full-body party that has you blitzing through a series of timed exercises. If you finish early, hold an iso squat or forearm plant. Phew! Don’t forget … your local studio might have opened, so contact it to find out.July 6, 2020
Lower Body
Prepare to crush your long benchmark rows and get your legs in prime running shape. We’re back with another #OrangetheoryAtHome Greatest HIITs Edition. This best-of is one you’ll want to put in regular rotation so you can rack up those Splat Points! Don’t forget … your local studio might have opened. Contact it to find out!July 5, 2020
Total Body
Want more E.S.P.? Build Endurance, Strength and Power ASAP in this #OrangetheoryAtHome workout. You’ll work through various exercises — from a cobra swing to get the blood flowing to broad jump burpees to hit your max — to give every muscle group some love. After you push through, contact your local studio to see if it’s reopened.July 4, 2020
Upper Body & Core
There’s never been a better time for total body burn. Get busy with this #OrangetheoryAtHome workout, which will wake up every muscle. If you’re in the U.S., consider it all one big firework for the Fourth of July. We’d love to see you back in the studio with a bang, too, so check in with your local studio to see if it’s reopened.July 3, 2020
Lower Body w/ Mini Bands
Your mini band stars in the next #OrangetheoryAtHome Hometown Edition, as your lower body does the work with monster walks and more. You’ll be guided by some of our star coaches from North Carolina, Indiana and New York. While you celebrate your success, check in with your local studio to see if it’s reopened.July 2, 2020
Arms & Core
The next #OrangetheoryAtHome workout is a gift — topped with a bow — for your arms and core. We’ll have you ripping through the reps with a series of timed exercises. See if you can do it, and don’t forget to check in with your local studio to see if it’s reopened.July 1, 2020
Upper Body & Intervals
Time to get STRONG. This #OrangetheoryAtHome workout has you working one side of your body at a time, with no muscle left behind. You’ll also get your cardio in. Don’t forget — more than 1,000 of our studios have reopened. Check with yours to see if it’s one of them.June 30, 2020
Lower Body
Get out of your comfort zone and into this #OrangetheoryAtHome Hometown Edition. We’re taking you to Canada, where our coaches have lower body moves that will scorch every muscle. Go from Base to Push to All Out and get those Splat points! Also, did you know that more than 1,000 of our studios have reopened? Check with yours to see if it’s one of them.June 29, 2020
Total Body
It’s our #OrangetheoryAtHome Greatest HIITs Edition 12! It’s been a wild ride through some of our favorite blocks. Don’t stop now. We’ve got a back, bicep, upper body, core and cardio workout for you. Check it out here — and be sure to contact your local studio to see if it’s reopened!June 28, 2020
Upper Body & Core
Orange Goes Red! This special edition of #OrangetheoryAtHome created with American Heart Association is a gift to your upper body. Build strength for your day-to-day activities and to benefit your posture and alignment. Go for it — and be sure to contact your local studio to see if it’s reopened!June 27, 2020
Lower Body & Core
For the love of RED. Yep, it’s Orange Goes Red time with an #OrangetheoryAtHome workout created in partnership with the American Heart Association. The moves are purposefully planned to get your heart rate up and improve your circulatory function. Go for it — and be sure to contact your local studio to see if it’s reopened!June 26, 2020
Upper Body Strength
Be uplifted by our coaches in New Orleans, New York and Michigan. They’ve got motivation for you in the next #OrangetheoryAtHome Hometown Edition — it’s a big blast of upper body training. Put your best bear-crawling, burpee-doing, oblique-crunching self forward. And right after that Recovery, contact your local studio to see if it’s reopened!June 25, 2020
Upper Body Push/Pull
The next #OrangetheoryAtHome workout brings the HEAT to your upper body. We’ll focus on the core, work the back with three variations of Row exercises and top everything off with an explosive ab block. We love that you’re tuning in here — just don’t forget to contact your local studio to see if it’s reopened!June 24, 2020
Lower Body & Core
Step right up for some interval training! In the next #OrangetheoryAtHome workout you’ll take your heart rate to its happy place. We sense an All Out in your future. Join us for a virtual sweat sesh here — just don’t forget to contact your local studio to see if it’s reopened!June 23, 2020
Cardio, Strength and Core
Travel afar and tear through a workout virtually in the next #OrangetheoryAtHome Hometown Edition. Our star coaches in Kuwait have the moves for you, and it’s a cardio, strength and core extravaganza. Check it out here — and don’t forget to contact your local studio to see if it’s reopened!June 22, 2020
Upper Body
The latest and greatest upper body blocks come together in one pulse-raising, muscle-quivering #OrangetheoryAtHome Greatest HIITs Edition. Check it out here — and don’t forget to contact your local studio to see if it’s reopened!June 21, 2020
Lower Body
Coming in strong: an #OrangetheoryAtHome workout that will make your lower body more resilient and will also jack up that heart rate. Just when you thought you’ve blazed through it all, we hit you with a 5-minute core block to bring some balance to your day. You’ll get a lot done in an hour, so let’s go!June 20, 2020
Total Body
You know what they say: If life ever knocks you down, do a burpee! Challenge your mind and body in an 8.5-minute burpee block. If it feels like an All Out effort by the end, you did it right. Today’s #OrangetheoryAtHome is a total-body workout with BIG payoff.June 19, 2020
Upper Body & Core
“It’s not what you do, it’s how you do it.” Get pumped by inspiring words from Coach Dee Dee from Boca Raton, Florida, and other coaches across the U.S. This #OrangetheoryAtHome Hometown Edition will have you working your upper body and core, while “letting success be your noise.”June 18, 2020
Lower Body & Core
It’s time to show your lower body some love. We’ve got an #OrangetheoryAtHome that will do the trick with mini bands. Plus, hang in there for an 8-minute block using a chair to help you strengthen the major movers of your lower body. A sweet, sweet cardio block (with Splat Points!) is the icing on the cake.June 17, 2020
Total Body
We KNOW you love a good Run/Row. Jump into this #OrangetheoryatHome workout and use weights to challenge your upper body in the same way our rowers do in the studio. We’re making it tough, but achievable, to get into the Orange Zone.June 16, 2020
Upper Body & Core
Here’s a dash of motivation from some friendly faces from our Mexico studios. It’s #OrangetheoryAtHome Hometown Edition time again, and you’re going to work your upper body and core and get your pulse racing. Timed exercises and reps will come at you fast. You’ll definitely earn that Flexibility block at the end.June 15, 2020
Total Body Strength & Power
We know you have favorites, which is why we’re back with another #OrangetheoryAtHome Greatest HIITs Edition! You’ll be going for total-body strength and power. Stick with us through the 6-minute standing cardio block — we KNOW you can do it.June 14, 2020
Upper Body, Cardio & Core
You’ll walk away from this one stronger, sweatier and with some Splat Points under your belt. Hello, #OrangetheoryAtHome workout. And, hello, cardio. We’re focusing specifically on shoulders and core this time.June 13, 2020
Upper Body & Core
It’s All Out Mayhem-level intensity in the next #OrangetheoryAtHome workout. We’re giving you total-body burn with some surprises (think: squat jacks to burpees to triple planks jacks). Then, just when you think you’ve seen it all, we hit you with Block Four and crush the core.June 12, 2020
Lower Body ESP
Your ESP combo platter has arrived. Endurance, Strength and Power blocks are yours for the slaying in the next #OrangetheoryAtHome Hometown Edition workout. It features your favorite coaches from across the U.S., who offer inspiring words of motivation that will make you shine from the inside out.June 11, 2020
Total Body
Thursday is for Total Body. We’re coming for you with a 6-minute standing core block sandwiched between total-body workouts. Plus, a flexibility recovery to give those limbs the TLC they need. It’s all in the next #OrangetheoryAtHome.June 10, 2020
Upper Body
Hope your upper body is ready to put in some overtime. You’ll strengthen your chest, triceps and shoulders in the next #OrangetheoryAtHome workout. Grab your mini band and weights and watch the Splat Points add up.June 9, 2020
Cardio & Core
Get ready to count reps and drip sweat. You’ll work through decreasing rep counts of cardio exercises in our next #OrangetheoryAtHome Hometown Edition. Will you finish before time is called? If so, reverse it all! Our coaches from the UK are here to cheer you on.June 8, 2020
Lower Body & Core
Call us mind readers, but we knew you were dreaming about the next #OrangetheoryAtHome Greatest HIITs Edition. We’re here with Volume 9, and it will have your legs and core begging for more. Not to worry, we’ll ease you into things with a nice, slow warm-up.June 7, 2020
Upper Body, Core & Low Impact Cardio
OTF nation, check it out: The name of this game is Cardio, Core and Upper Body Galore. In the next #OrangetheoryAtHome we tackle each of these focus areas to build strength, get your heart rate up and bring the fun studio experience to you.June 6, 2020
Lower Body Strength
Your mini band will be your best friend after the next #OrangetheoryAtHome workout, which focuses on the lower body and core. Spoiler alert: You’re going to really feel the burn. But you’ll be pretty proud of yourself, too.June 5, 2020
Total Body Run/Row
Miss the Run/Row workouts you do in the studio? This #OrangetheoryAtHome Hometown Edition will give you all the same feels. It’s a total-body workout that’s full of cardio and core work. Better have that sweat towel ready.June 4, 2020
Go Row
Imagine yourself on your favorite rower working legs, core and arms for the this #OrangetheoryAtHome that’s based on our “Go Row” workout. We know you’re ready to get back to rowing action in the studio. These moves will get your heart pumping into the Orange Zone in the same way. Picture those watts going up, up, up.June 3, 2020
Global Run Day
It’s Global Running Day. Let’s go! You don’t need a treadmill for this #OrangetheoryAtHome workout. The blocks are all about getting your lower body stronger and keeping your heart healthy. You’ll become a more efficient runner or power walker as you push to get your heart rate in the Orange Zone.June 2, 2020
Total Body
Our China coaches know how to crush it and they’re coming in with a Total Body Tuesday for the next #OrangetheoryAtHome Hometown Edition. It’s a Total Body Tuesday workout that will put all of your muscles in motion. Get your heart rate up and Splat Points earned. Click this link tomorrow morning to view the full workout.June 1, 2020
Cardio & Core
You’ve just recovered from #OrangetheoryAtHome All Out Mayhem Edition but we’re back with a Greatest HIITs Edition, just to keep you on your toes. From the dynamic warmup with a cobra swing through some scissor jumps all the way to chair hop-overs, you’ll prove that you’re unstoppable.May 31, 2020
At-Home Mayhem: Day 6
Last day to slay. The #OrangetheoryAtHome All Out Mayhem Edition is wrapping up with moves that will test your body and mind. We know you’re tired — but you’ve got this! This last blast will have you working with mini bands, crushing some lateral work and powering through a looooong isometric plank.May 30, 2020
At-Home Mayhem: Day 5
Are you doing your victory lap? If you’ve conquered 4 of 6 days of the #OrangetheoryAtHome All Out Mayhem Edition, then you’ve earned your bragging rights. Either way, you’re going to want to jump into the power and strength-building blocks that will give your shoulders and neck a big ego.May 29, 2020
At-Home Mayhem: Day 4
You know you’re in for a good workout when we add “sweat towel” to the equipment list. Yep, go grab one. Then jump into our next #OrangetheoryAtHome All Out Mayhem Edition. These blocks will have you doing power run and row moves that’ll put your neck and shoulder muscles to work. We’re posting a new workout each day, and you’ll want to finish 4 of 6. It’s day four so ... let’s see what you’ve got!May 28, 2020
At-Home Mayhem: Day 3
Shake and bake time. Day three of the #OrangetheoryAtHome All Out Mayhem Edition is going straight for your quads and glutes. Each block ends with isometric holds that will leave you quaking but ultimately improve your joint stability. We’re posting a new workout each day, and you’ll want to finish 4 of 6 so you can brag with the best of ‘em.May 27, 2020
At-Home Mayhem: Day 2
It’s day two of the #OrangetheoryAtHome All Out Mayhem Edition. Sweat your way through core work and cardio, and be prepared for burpees. Yep, we won’t sugarcoat things: There are 3 tough interval training blocks, including 9 All Outs to help you find the Orange Zone. We’re posting a new workout each day. So check back, complete at least 4 of 6 workouts, and soak up the glory.May 26, 2020
At-Home Mayhem: Day 1
It’s Day #1 of #OrangetheoryAtHome All Out Mayhem Edition. Come in strong with Mini Tornados that mimic the intervals you’ve been missing on the studio treadmills. Do them justice and you’re bound to earn at least 12 Splat Points. Your real mission, though, is completing 4 of 6 All Out Mayhem Edition workouts. The first starts NOW.May 25, 2020
Upper Body, Core, & Intervals
#OrangetheoryAtHome doesn’t take rest days … even on Memorial Day. Join us in an upper body, core and interval training workout featuring some of our Greatest HIITs you just can’t miss. Let’s get moving!May 24, 2020
Lower Body
Get ready for lower body burn with full body benefits. The next Orange Goes Red #OrangetheoryAtHome workout, created with the American Heart Association, focuses on thighs, core, calves, hips and more. Squat-pulse reps are just the start.May 23, 2020
Upper Body
Upper body strength matters. For the pushing, lifting and pulling you do every day — and also for a strong heart. So get ready to give our latest Orange Goes Red #OrangetheoryAtHome workout some love. After a dynamic warm-up, you’ll tackle everything from high plank isometric holds to speed skaters with high knees. Let’s do this.May 22, 2020
Intervals and Pyramids
We’re bringing the energy of our coaches to your living room to keep you happy, healthy and connected when social distancing keeps us apart. Meet your motivators in this #OrangetheoryAtHome Hometown Edition: Coach Mike from OTF McDonough, Coach Bird from OTF Brentwood and Coach Lori from OTF East End. Get pumped, and get started.May 21, 2020
Lower Body, Core & More!
In this #OrangetheoryAtHome, we’ll use mini bands to work your lower body, core and more! Sprinkled in between these targeted exercises is a little interval training to get your heart rate up and your sweat on. Grab your OTbeat™ and let’s get started.May 20, 2020
Upper Body & Core
There’s nothing like a good upper body and core workout to help keep your head up and your shoulders proud. In addition to strength-building exercises to sculpt your shoulders, chest and triceps, we’ve got some of your favorite Base, Push and All Out intervals to get your heart pumping. Get to it!May 19, 2020
Total Body Tornado
Ready to switch things up? Tornado Tuesday is on the horizon, and Team Germany is leading the charge. Give it up for Coach Doro, Coach Johnny and Coach Marco from OTF Lübeck, Germany, who will take you through 3 rounds of 6 total body exercises to elevate your heart rate and get you in that glorious Orange Zone. This special #OrangetheoryAtHome Hometown Edition starts now.May 18, 2020
Cardio, Strength and Core
This workout wouldn’t be one of our Greatest HIITs without some of that signature interval training. Get your Monday dose of cardio, strength and core work during this #OrangetheoryAtHome — it’s just what the body needs to kick off a brand-new week stronger than ever. Ready to get those muscles moving?May 17, 2020
Total Body Run/Row
Here’s more to love. Check out our latest #OrangetheoryAtHome Orange Goes Red workout. We’ve collaborated with the American Heart Association for a 6-block strength and endurance builder that tackles some classic run/row moves. Get ready to deadlift, toe-reach and iso-squat your heart out.May 16, 2020
Total Body Strength
These Orangetheory At Home™ workouts are so good, you’ll be seeing red. We’re collaborating with the American Heart Association to roll out 4 special workouts, and this is one of them. There’s something for all fitness levels to love. Look for the workouts here, on the app and on our YouTube channel.May 15, 2020
Cardio, Strength and Core
If you had to choose, what would it be — cardio, strength or core? The good news is, you’ll get all three in this #OrangetheoryAtHome Hometown Edition. As we venture to Canada, prepare to be inspired by SEVEN coaches: Coach Reem from OTF Calgary South, Alberta; Coach Ian from OTF Fort York, Toronto, Ontario; Coach Konrad from OTF Grande Prairie, Alberta; Coach Matt from OTF Calgary North, Alberta; Coach Mark from OTF St. John’s, Newfoundland; Coach Mark from OTF Lethbridge and Medicine Hat, Alberta; and Coach Sophia from OTF Boucherville & Quartier Dix30, Quebec. Here we go!May 14, 2020
Lower Body
Your gluteus maximus will be looking very gluteus minimus after you conquer this lower body workout. In between exercises that focus on your lower half, expect some signature interval training, cardio and core work to optimize your results. We see some serious Splat Points in your future, so don’t forget to wear your OTbeat™. Let’s get those legs talking.May 13, 2020
Upper Body & Core
In this #OrangetheoryAtHome, you’ll kick things off with some coordination and core stability work before pumping up your back and biceps. Grab a chair for this one (no, not to sit on). You’ll be using it for a few rounds of Pushes and All Outs. Your results are waiting … let’s get to it!May 12, 2020
Cardio, Strength and Core
We’re headed to the hometowns of Coach Jen from OTF Columbus, Coach Sherilyn from OTF Reno and Coach Jake from OTF Albuquerque for 41 minutes of cardio, core and strength work. Here’s the kicker … as we double the time for each strength exercise, challenge yourself to double the rep count. Are you up for it?May 11, 2020
Total Body
It’s Monday, and you know what that means (drumroll please) .... time for some of our Greatest HIITs! We’ve kept track of some of your favorite blocks, put them together, and voila! You’ve got yourself the perfect 42-minute total body workout. Ready for some afterburn?May 10, 2020
Upper Body & Core
Give a deserving mom out there a big hug this #MothersDay after crushing this 32-minute upper body and core workout. P.S. Virtual hugs count, too. All you need is a mat or towel, 2 medium objects or weights and of course your OTbeat to track your stellar performance. Here’s an idea: Do this #OrangetheoryAtHome WITH mom or a mother figure in your life and let’s show the world just how strong moms are. Let’s get going.May 9, 2020
Total Body
Push, pull, squat and lunge right into the weekend in this #OrangetheoryAtHome. No muscle will be left behind as you build strength and use power to endure this 40-minute total body workout. Make sure your OTbeat is charged and ready so you can earn your daily quota of Splat Points, especially during the run/row block and during Base, Push and All Out. It’s GO time.May 8, 2020
Endurance
We’ve got some good news and some even better news for this #OrangetheoryAtHome Hometown Edition. The good news is, you’re going to get in a TON of reps. Even better, the rep count goes DOWN after each round. But here’s the challenge: try and keep the same energy and effort level for the entire 39-minute workout to build your endurance. Coach Alyssa from OTF Lincoln-Preserve, Coach Alex from OTF Stillwater and Coach Bruce from OTF Barboursville have teamed up to bring you all the motivation you need to push through.May 7, 2020
Lower Body
Time to tone that backside … of your legs, we mean. This 46-minute lower body workout will have you walking out of this quarantine feeling more confident than ever. And with some signature Base, Push and All Out intervals sprinkled in this #OrangetheoryAtHome, you’ll have the Splat Points to show off your progress. Let’s go!May 6, 2020
Upper Body & Core
You can do anything for 30 seconds, right? This #OrangetheoryAtHome is designed to challenge your core as you alternate between exercises and isometric holds. Plus, build your upper body strength with 3 variations of pushups and some pulling movements in between. We’re ready when you are!May 5, 2020
Strength & Power
How cool would it be to take a class in New Zealand? In this #OrangetheoryAtHome Hometown Edition, Coach Matt and Coach Zusje from OTF Moorhouse and Coach Sierrah from OTF Mt. Eden are coming to you virtually to give you a taste of the Orangetheory experience in their beautiful country. In 39 minutes, you’ll alternate between a strength exercise and a power exercise for several rounds to work both your fast twitch and slow twitch muscle fibers. That means you’ll get the benefits of using your whole muscle versus what your body is used to using. Let’s get started.May 4, 2020
Total Body
When the best blocks of the week are combined into 40 minutes of total body fun, you know you’re in for a good sweat session. Beat the Monday blues with this #OrangetheoryAtHome Greatest HIITs Edition! You’ll release endorphins, those feel-good chemicals in your brain, to help you stay positive regardless of what this week throws at you. Let’s get started.May 3, 2020
Upper Body & Core
Your upper body and core are going to love you (or hate you) after you conquer this #OrangetheoryAtHome. In 35 minutes, we’ll strengthen those stabilizer muscles in your upper body, we’ll get your heart pumping with some cardio and we’ll even challenge your balance and coordination. Workouts like these are the best way to start your day and to prepare for that glorious day when our studios start to reopen! Let’s get to it.May 2, 2020
Lower Body & Core Stability
Got some pent-up energy lying around? Use it to crush the mini tornado in this #OrangetheoryAtHome. This 45-minute lower body and core stability workout is going to burn, so don’t forget to strap on your heart rate monitor and get credit for the work you put in. We miss seeing those colorful performance summaries, so share them in the comments once you’re done!May 1, 2020
Upper Body + HIIT
Kick off a brand-new month stronger than ever with an upper body workout led by Coach Kristen from OTF Louisville – Highlands, Coach Billy from OTF Oregon, WA and Coach Christina from OTF Kalamazoo. This #OrangetheoryAtHome Hometown Edition is the perfect combo of strength-building movements and interval training exercises to get the most out of your 42 minutes.April 30, 2020
Total Body & Tabata
In the mood for a total body workout? Does high intensity suit your fancy? In just 33 minutes, our coaches will guide you through a series of exercises that will strengthen all major muscle groups, improve your coordination, increase your flexibility and burn major calories in the process. You in?April 29, 2020
Interval Training + Core
You’re going to want your OTbeat for this #OrangetheoryAtHome. Why? We’ve got 32 minutes of interval training and core work that’ll elevate your heart rate and get you in the Orange Zone. Not to mention, we’ve got a “Broken Burpee Burner” block at the very end … need we explain more?April 28, 2020
Upper Body Push/Pull
We’re headed across the pond for some Splats in this #OrangetheoryAtHome Hometown Edition! We teamed up with Coach Rob from OTF London, Coach Tom from OTF Wandsworth and Coach Rach from OTF Winchester to bring you this 47-minute upper body burn. Save a little in the tank for a surprise block at the end to add at least 1 more Splat Point to your total. Hit the play button, and let’s go!April 27, 2020
Lower Body, Core, & More!
Give some love to your legs, core and more in this #OrangetheoryAtHome Greatest HIITs Edition! In this 47-minute workout, there will be times you’ll move slow and steady, and times you’ll pick up the pace. Whatever you do, always remember to breathe. And move with purpose! It starts NOW.April 26, 2020
Upper Body + Core
Got 38 minutes in your schedule? Make the most of them in this #OrangetheoryAtHome. You’ll fire up muscles you never knew you had, and you’ll get results you never knew you needed. Let’s get that upper body and core talking!April 25, 2020
Total Body Endurance & Power
No muscle will be left behind in this 40-minute total body endurance and power workout. This #OrangetheoryAtHome will have you sweating your heart out and having some fun while you’re at it. Just wait until everyone's favorite exercise makes an appearance in the last block. What are you waiting for? Let’s get started.April 24, 2020
Intervals & Upper Body
Been missing run/row workouts? Don’t worry, we’ve got some exercises you can do from the comfort of your living room to mimic the movements on the tread and the rower. In this 45-minute #OrangetheoryAtHome, you’ll get to visit the hometowns of Coach Hope from OTF Wellesley, Coach Kelly from OTF Coraopolis and Coach Dex from OTF Newport News.April 23, 2020
Interval Training + Lower Body & Core Focus
You don’t need a fancy treadmill, bike or strider to go All Out. In this #OrangetheoryAtHome, our coaches will take you through a series of interval-training inspired exercises targeting your lower body and core to get your heart rate into that Orange Zone. Ready to get your glutes in gear? This 41-minute workout starts now.April 22, 2020
Upper Body Strength + Core
Get ready to push, pull, reach and lift your way through this #OrangetheoryAtHome. This 34-minute upper body strength and core workout is the perfect balance of strength training and cardio to help you boost your energy, build muscle and even improve your outlook on life. Who doesn’t need that right about now?April 21, 2020
Total Body Endurance
Pack your bags — we’re (virtually) off to ¬¬Canada in this #OrangetheoryAtHome Hometown Edition. Let’s show some love to Coach Brittne from OTF Calgary, Coach Ian from OTF Toronto and Coach Jason from OTF Fairview, who will challenge you to level up each and every round. Why? Because it’s those last few reps that count the most. Ready for 45 minutes of total body endurance?April 20, 2020
Lower Body + Core
Time for our Greatest HIITs Edition, take 3! Your favorite blocks from the past week, packaged into one spectacular workout. For 42 glorious minutes, you’ll get to fire up your core and activate all the muscles in your legs. We’re ready when you are.April 19, 2020
Upper Body Strength + Interval Training
The only weight on your shoulders should be the weight you’ll be using in this 44-minute #OrangetheoryAtHome upper body strength workout. Once you’ve built up some shoulder and core strength, you’ll have the opportunity to earn your Splat Points with a mini tornado. Remember, give it your all so you can really earn that rest in between.April 18, 2020
Total Body Power & Endurance
Strap on your OTbeat™ heart rate monitor and get ready to jump into the Orange Zone in your next #OrangetheoryAtHome. In this 50-minute total body power and endurance workout, you will not only strengthen your heart as you work through some intervals, you’ll also improve your muscular endurance.April 17, 2020
Core + Cardio
A core and cardio combo is coming your way! We’re headed to Canada in this 50-minute #OrangetheoryAtHome Hometown Edition. The energy you’ll need to push through those uncomfortable moments is brought to you by Coach Rick from OTF Vancouver, Coach Jessica from OTF Namao, and Coach Thomas from OTF Halifax. Your heart is going to love you for this one.April 16, 2020
Lower Body Endurance Focus
Look good, feel good and perform BETTER after this 50-minute #OrangetheoryAtHome. It’s a lower body endurance workout that’s got it all — exercises that strengthen the major movers of your lower body, some interval training work, a dose of cardio, and of course, some much-needed flexibility to recover after your work is done. Are you ready to sweat?April 15, 2020
Upper Body + Agility
Get your upper body ready for some serious bear hugs when this is all behind us. We’re coming for your chest, shoulders, arms, back and core in this #OrangetheoryAtHome. In addition to these strength-building exercises, we’ve also weaved in some agility training to channel your inner athlete and get that heart rate up. Are you pumped?April 14, 2020
Total Body Tornado!
In this #OrangetheoryAtHome, we’re bringing one of your favorite workout formats — the tornado — straight to your living room. This Hometown Edition features coaches from the land down under: Coach Brittany Walters from Brisbane, Coach Rebekah ‘Bits’ Allen from Canberra and Coach Mike Dewar from Melbourne. Let’s go!April 13, 2020
Total Body Endurance
Your favorite blocks from the week are making their comeback in your next #OrangetheoryAtHome Greatest HIITs Edition Part 2! Working out on a Monday will put you in a positive frame of mind so you can tackle the challenges of the week ahead. And what better way to do that than with a total body endurance workout?April 12, 2020
Interval Training Focus
Ready to get comfortable with being uncomfortable? The exercises in this #OrangetheoryAtHome will mimic the motions on the WaterRower and recreate the treadmill intervals you miss so much in studio. You’ll elevate your heart rate while getting in a little strength training, too.April 11, 2020
Lower Body Strength & Power
Drumroll please … it’s time for some of our Greatest HIITs! See what we did there? Expect some of your favorite blocks of the week in this Orangetheory At Home™ workout. Your legs and metabolism will be thanking you. Tell us what you think with the tag #OrangetheoryAtHome.April 10, 2020
Upper Body Strength & Mobility
For this #OrangetheoryAtHome, think slow and controlled movements to build your upper body strength. But don’t worry — in true OTF fashion, we’ve also incorporated explosive exercises designed to get you in the Orange Zone. The coach-inspired energy that you miss in studio will be brought to you virtually by Coach John Driscoll (FL), Coach Liz Javier (TX) and Coach Tayler LaBellarte (CA). Get your OTbeat™ charged up and ready so you can earn your daily dose of Splat Points. And don’t forget to post your results with the tag #OrangetheoryAtHome.April 9, 2020
Interval Training + Lower Body & Core Focus
Show your lower body and core some love in the next #OrangetheoryAtHome. We’ll challenge you to give it your max effort with little rest and recovery so that you come out of this workout feeling more successful than ever. What weights will you choose for the explosive ab block? Post them with the tag #OrangetheoryAtHome.April 8, 2020
Upper Body Endurance & Agility
Put your agility skills to the test in this #OrangetheoryAtHome. Not only will you get your heart pumping, you’ll improve your balance and coordination, too.April 7, 2020
Total Body Power
Work up a sweat and kickstart your metabolism in this total body power workout. Exercises are brought to you by Coach Angie Krueger (Brookfield, WI), Coach Benzo Anderson (West Hollywood, CA) and Coach Caty Yount (South Lamar, TX). Give it up for Cruels for helping you power through this #OrangetheoryAtHome.April 6, 2020
Upper Body Strength & Core Stability
Earn tickets to the gun show with the push-up variations you’ll be doing in this workout. You’ll activate and strengthen all the major muscles in your upper body and core to help you move easier and reduce your risk of injury later on. And the best part? The tickets are free, so let’s get started. We want to see those sculpted arms when you’re through, so don’t forget to post with the tag #OrangetheoryAtHome.April 5, 2020
Interval Training & Core
Burpees are fun! Said every Orangetheory member ever. In this Orangetheory At Home, we’ll kick things off with Base, Push and All Out efforts, and finish off with everyone’s favorite total body exercise. You guessed it — burpees! Get a little taste of the interval training you’ve been missing in the studio, and don’t forget to show us how you did with the tag #OrangetheoryAtHome.April 4, 2020
Total Body Balance & Stability
Do you have a naturally dominant side? The answer is probably yes, even if you’re not aware of it. In this #OrangetheoryAtHome, Coach Nick LoCicero from New York, Coach Michael Ferraro from Illinois and Coach Troy Taylor from Texas will take you through exercises that target one side of your body at a time to help balance the scale. We’ve made this Hometown Edition extra special with music artists from each of these hometowns you’ll see featured. A huge shoutout goes to The Microphone Misfitz ft. Mega Ran & DJ Chief, Water From Your Eyes and Lolita Lynne.April 3, 2020
Total Body Training
What if we told you that you could burn more calories in less time? Let’s put your total body to work through all 3 planes of motion in this #OrangetheoryAtHome. We’ve got some compound exercises up our sleeve to help you make the most of your 30-minute workout.April 2, 2020
Lower Body & Interval Training
3, 2, 1, PUSH! Get a little of our signature afterburn with Coaches Ryan Evans and Nina Black from Illinois and Coach Angela Giambrone from New Jersey in this #OrangetheoryAtHome workout. Music from artists Sincere Engineer, Rookie, and Stephen Marcellus, who are local to the cities of the coaches featured, will help pump you up for the interval training that’s about to happen.April 1, 2020
Upper Body and Core
Ready to pick up kids or lift those grocery bags without thinking twice? You supply the effort (and the groceries), and we’ll supply the exercises. You’ll strengthen muscles you use in everyday activities to prevent injury later on. It’s a win-win! Post your grocery-inspired weights with the tag #OrangetheoryAtHomeMarch 31, 2020
Total Body Power
Ready to play the game of give and get? In this Orangetheory At Home workout, give it everything you’ve got, and get a little rest in between. Coaches from Tennessee and Utah and a special guest from our OTF HQ teamed up for today’s power workout. You’ll hear music from local artists in each of these cities you see featured, including Manny P, EIXO and Houston Kendrick. Snap a sweaty selfie during your rest break, and post it with the tag #OrangetheoryAtHome-
March 30, 2020
Lower Body & Core
The days may seem long when you’re homebound, so let’s pick up the pace with an endurance-based workout! We’ll combine high reps with explosive power-based movements to prepare you for anything your week throws at you. Don’t forget to post your Splat Points from this workout with the tag #OrangetheoryAtHome -
March. 29, 2020
Core Endurance
Fire up your core and rock your perfect plank in this 20-minute core endurance workout. A strong core helps prevent back pain, improves your posture and makes your daily movements a little easier. Show us how you crushed this workout with the tag #OrangetheoryAtHome
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March 28, 2020
Upper Body & Core
Welcome to the first Orangetheory At Home -- Hometown Edition. If we can't get you back in the studio, we'll bring the coaches to you. Today we have coaches from New York, California and Georgia. Look for more of your favorite coaches in the coming weeks. -
March 27, 2020
Glutes and Core
Pack your bags (well, actually, just one suitcase), and make it heavy. Then, find a step stool or something similar. It will be worth it. Today we’re toning your backside. But it’s not just for good looks! Strengthening your glutes and core helps prevent back pain and improves your performance during your interval training. When you’re done, don’t forget to post to #OrangetheoryAtHome. -
March 26, 2020
Total Body
Find yourself a couch or sturdy folding chair. No, you’re not going to lift it (though that’s a heck of an idea!). This workout is all about strengthening your entire body to help with everyday activities and prevent injuries. Take your time with every movement and really focus on the muscles you are working. If you have a mini band, the workout gets even better. And by better, we mean harder. Let’s see those results! Post them with the tag #OrangetheoryAtHome.
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March 25, 2020
Lower Body & Core
Let’s just get to the point — today’s workout is going to torch your legs and core. But hey, you’re building endurance. AND, we found a great use for the backpack that’s been sitting idle since you’ve been staying home. Make sure you go ALL OUT for the cardio, then share your results with # OrangetheoryAtHome. -
March 24, 2020
Total Body ESP
Time to dig through the junk closet! You’ll need two sets of heavy objects, one set around 8 lbs. and another 12 lbs. Today’s total body workout does it all — endurance, strength and power. Get creative and really challenge yourself in cardio block today. Get into the Orange Zone! We can’t wait to see your results. -
March 23, 2020
Upper Body & Core
How slow can you go? Grab a something heavy — again, not the dog — to challenge your upper-body strength. Focus on moving slowly to get the most out of your core exercises. Then get ready to raise your heart rate and burn some calories with two variations of cardio. Tell us how it goes with the tag # OrangetheoryAtHome.
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March 22, 2020
Lower Body & Core
Quick, find something that weighs 15-20 lbs. and knock out this short 22-minute lower-body and core workout. It may even boost your Sunday mood and energy. Remember to show us your weight of choice with the tag # OrangetheoryAtHome. -
March 21, 2020
Total Body Power
Today’s workout is all about highs and lows. Take full advantage of the rest periods so you can PUSH yourself beyond your limits during the work! Want to challenge yourself a little more? Try adding something that weighs around 10 lbs. or more to some of the exercises. Don’t forget to share your thoughts with the tag #OrangetheoryAtHome. -
March 20, 2020
Total Body Strength
WaterRowers for everyone! (Just kidding.) We all miss the total body workout that our WaterRower provides, so today we’ll focus on targeting all those muscle groups. Grab two gallons of water or two large water bottles to help with these exercises. If you’re really missing the rower experience, try swirling the water while you exercise. And, as always, hydrate!
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March 19, 2020
Lower Body & Core
Welcome back! It’s time to give some love to your legs. After all, they contain some of the largest muscles in your body. For this workout, grab something that weighs 15lbs or more (no, not the dog). -
March 18, 2020
Upper Body & Core
Our first workout is meant to help alleviate stress and elevate your mood. It focuses on your upper body and core. We also added a bit of our signature interval training to make you sweat.
