There’s a good chance you’ve heard the buzz about Orangetheory Fitness.

Maybe a friend belongs to a studio and won’t stop talking about their “splat points.”

Maybe you’ve walked past an Orangetheory Fitness and wondered what’s going on in there.

This is your no-BS guide to what Orangetheory actually is, how the workouts work, and whether it’s the right fitness choice for you.

Orangetheory (OTF for short) is a science-backed, heart-rate-based interval training workout that combines treadmills, rowing machines, and strength training in a single 60-minute class.

Each class revolves around five heart-rate zones.

The goal: Spend 12 or more minutes in the “Orange Zone” (84–91% of your max heart rate) to trigger the afterburn effect — when your body keeps burning calories long after class ends.

Every participant has the option to wear a heart-rate monitor, and your stats appear on big studio screens in real time. You see your name, color zone, and splat points (one for every minute in the orange or red zones).

It’s part competition, part accountability, part community motivation.

No two classes are ever the same, but each includes three core blocks:

Alternate between base pace, push pace, and all-out pace. You can run, jog, or power walk—it’s all effort-based.

Short, powerful bursts that challenge your full body. The efforts are measured in meters and often paired with floor or cardio movements.

Strength work using dumbbells, TRX straps, benches, and bodyweight exercises. Coaches demo every move and give modifications so you can work safely at your own level.

Pro tip: Arrive 15 minutes early so the coach can set you up and explain the flow.

Pricing varies by studio and geographic location, but generally includes:

It’s not the cheapest option, but you’re paying for structure, live coaching, and data-driven programming that eliminates guesswork.

Perfect for:
People who want guidance and motivation
Anyone who gets bored easily
Those who thrive on community and structure

Maybe not for:
People who prefer solo lifting sessions
Those who dislike treadmill or HIIT-style work

Do I need to be in shape first?
No! Classes are designed for all fitness levels. You control the pace.

Can beginners do it?
Absolutely. Coaches give you modifications and encourage breaks when needed.

How often should I go?
Start with 2–3 classes a week.

Will I lose weight or build muscle?
Yes, depending on consistency and nutrition. You’ll definitely get fitter.

Orangetheory is like having a personal trainer, a heart-rate monitor, and a supportive community all rolled into one.

You show up, work hard for an hour, and walk out stronger—physically and mentally.

If you’ve been curious, give it one class. You might just find your new fitness home.

Subscribe to my free OTF Obsessed newsletter, which I send out every Sunday morning! It’s a weekly dose of workout insights, benchmark breakdowns and community stories!

Note: OTF Obsessed is an independent fan-created newsletter and is not affiliated with, endorsed by, or officially associated with Orangetheory Fitness.