I've Been Doing Orangetheory For 3 Years, and This Is What Every Beginner Should Know (2024)

"The biggest misconception is that you need to be in good shape or 'fit' in order to do an Orangetheory workout," Jamie said. "The truth is that our workout is geared for all levels of fitness, and everyone is encouraged to go at their own pace."

It's true. During my first class, I couldn't run the whole treadmill portion. But I didn't feel discouraged; there are options for runners, joggers, and power-walkers. The speed intervals on the treadmill vary based on which category you fall into (for example, I'm a jogger and my speeds range from 5.0 to 7.5 or so). How much you increase your speed and incline is ultimately up to you. Your coach will give you the guidelines, but you know your body better than anyone else. There are also walking breaks after the all-out sprints, so don't worry that you have to run at top speed for 30 minutes straight.

Each Orangetheory class is an hour, and half the workout takes place on the treadmill and half on the floor. The floor portion includes exercises with TRX straps, benches, free weights, booty bands, and sometimes other equipment. Which equipment you use depends on the workout that day. And don't worry about being lost during the floor portion; the coach will demo each exercise, and there is a video screen with a GIF of the exercises as well as how many sets and reps to do of each. It could not be easier to follow along!

Typically, coaches recommended arriving 30 minutes early to your first in-person OTF class in order to fill out the necessary paperwork (a couple quick forms) and meet with a sales associate who will give you a rundown of the workout.

"A team member will spend time asking you about your fitness goals as well as any orthopedic issues we should know about," Jamie said. "During this time, we will also explain how the class works, lend you a heart rate monitor to wear during the workout, and introduce you to your coach."

However, due to new social-distancing guidelines, Orangetheory now requests you arrive no earlier than five minutes before your in-studio workout. Class sizes are now reduced as well. If it's your first class, call the studio ahead of time to confirm your arrival and ask about the expedited check-in process, including how to fill out your forms.

You'll also want to get a quick summary of the workout and how the equipment works, including that heart rate monitor you see everyone wearing. "The sales associate will sit down with you and explain all of the information regarding the heart rate monitor, which one is best for your body type, our training zones, and how to wear the monitor properly," explained Orangetheory coach Tim Brown, ACE-certified personal trainer and regional fitness director of Orangetheory Fitness Missouri. The training zones are gray, blue, green, orange, and red and are calculated based on your heart rate.

It's also important to note that each Orangetheory Fitness location is its own franchise, so you have to fill out those forms at every new location you visit if it's different from your home location. Make sure to give the studio a call to get the rundown on its specific guidelines for when you should arrive and other precautions to take.

Like any high-intensity workout, it's important that you wear clothing you can move and sweat in. Stretchy, moisture-wicking fabric is a must, since you will most definitely break a sweat. Whatever you wear running or to the gym should do the trick. But shoes are probably the most important aspect.

"Proper footwear is crucial to being comfortable not only on the treadmill but also the weight floor," Tim said. It took some trial and error for me to find shoes that would work on both the treadmill and the weight floor, but I'm glad I bought a pair of APL Phantom Techloom Running Shoes. They're lightweight, yet sturdy enough to carry me through treadmill jogs, sprints, and climbs, and they also keep me balanced and supported on the floor.

Depending on the studio's location, face masks may be required. And you'll also want to bring your own towel and a full water bottle (you'll definitely need it!)

In fact, Jamie recommends drinking plenty of water throughout the day of your class to stay hydrated before and after your workout. And if you're someone who likes to eat something before an intense workout, Tim recommends a snack high in simple carbohydrates to fuel you (here are some examples of our favorite preworkout snacks).

It's true that half the class is structured around treadmill intervals, and there are blocks and intervals designed for runners. But you don't have to be a runner to get in a good cardio workout at Orangetheory. In fact, the treadmill portion also has a power-walker option where you walk at a brisk pace but increase the incline during intervals.

If you're not into the treadmill at all, there are other cardio options that are available: an exercise bike and a strider. Just be mindful that there are only a couple options for those cardio machines, so if you want to claim them, it's best to arrive early and tell the front desk associate that you need a bike or strider card.

For your first class, Tim said it's a good idea to start on the rower that's closest to the coach, so he or she can guide you and make sure you don't get lost. If you've never been on a rowing machine before, don't worry; your coach is there to help correct your form.

Jamie said nailing proper form on the rower is one of the best ways to get the most out of your workout and increase calorie burn. "The WaterRower is the ultimate calorie burner," she said. "Efficient rowing technique engages over 80 percent of the muscles in the human body, and rowing is a low-impact exercise that accommodates all fitness levels."

The rower may seem intimidating, but once you get the hang of it, you might actually like it! Just maybe not the hand callouses that ensue.

After your workout is finished, you might want to hightail it out of there to take a sweaty postgym selfie and shower. But it's important to stay for the cooldown and stretching portion of the class. Your coach will guide you through the stretches and make sure you have an effective cooldown.

Even as the class disperses, stay after and talk to your coach, who can explain your workout summary and what all the numbers, colors, and zones mean. Tim said this is a good time to ask your coach any remaining questions; he or she can give you recommendations for your next class and how to achieve your fitness goals.

Although an Orangetheory membership can be expensive (for a full price rundown, check out this post), Jamie recommends going two or three days a week. I previously had an eight-classes-a-month membership so I went an average of twice a week and saw a huge improvement in my endurance and fitness level. Now, I typically go about once a week.

Still curious about trying Orangetheory? Visit OrangetheoryFitness.com to find the closest studio near you and see if they offer any deals for first-timers; usually your first class is free or at a discount.

"And don't forget to always have fun!" Jamie said. "If it isn't fun, what's the point?"