Feel the Burn: Mastering the Inferno Workout at Orangetheory

Orangetheory’s Inferno is a 60-min HIIT class for a full-body burn with cardio focus, using treadmills, rowers, and floor exercises.

What is Orangetheory Fitness?

Orangetheory Fitness (OTF) is a one-of-a-kind group personal training workout focused on heart rate-based interval training. OTF was founded in 2010 in Fort Lauderdale, Florida and has since expanded to over 1,300 studios worldwide.

The OTF workout is centered around getting members into the “Orange Zone”, which is 84-91% of your maximum heart rate. Trainers use heart rate monitors and other technology to track each member’s exertion and calories burned in real time during the 60-minute workout.

The OTF method is based on excess post-exercise oxygen consumption, or EPOC. By using heart rate training to get your heart rate up and then allowing it to recover, the body is prompted to consume extra oxygen post-workout. This results in increased calorie burn for up to 36 hours after leaving the studio, also known as the “afterburn” effect.

Each OTF workout incorporates endurance, strength and power elements through treadmill running/walking, indoor rowing and floor exercises using bodyweight, dumbbells, resistance bands and other equipment. Music and coaching help motivate members through intervals of work and recovery.

No two OTF workouts are the same – the studio mixes up the format each day to keep the training fresh and challenging. The goal is to constantly push you right to the edge of your aerobic and anaerobic thresholds through HIIT-style training. This maximizes calorie burn and metabolic increase to achieve results.

What is the Inferno Workout?

The Inferno is one of Orangetheory Fitness’ signature workouts focused on endurance training. This 60-minute class is designed to get your heart rate up into the Orange and Red zones for an extended period of time.

The Inferno follows the classic Orangetheory template of alternating blocks on the treadmill, rower, and floor. However, the blocks are longer and structured to keep your heart rate elevated throughout the entire workout.

On the treadmill, you’ll do a progressive push where the speed and incline increase incrementally. This helps you steadily raise your heart rate. On the rower, you’ll do long rows for distance, aiming to maintain your push pace from the treadmill. And on the floor, you’ll do a mix of strength training and core exercises with minimal rest between sets.

The goal of the Inferno is to accumulate lots of “splat points” which are earned when your heart rate is over 84% of your max. The long durations in the Orange and Red zones lead to more calories burned and excess post-exercise oxygen consumption (EPOC), giving you more “afterburn” following the workout.

Structure of the Inferno Workout

The Inferno workout is a 60-minute high intensity interval training (HIIT) class structured into different blocks that alternate between treadmills, rowing machines, and floor exercises. The workout is broken up into blocks of 4-5 minutes at a time, with short breaks in between blocks.

Here is the typical format and flow of a 60-minute Inferno class:

• Treadmill Block 1 (4-5 minutes)
• Transition (1 minute)
• Rowing Block 1 (4-5 minutes)
• Transition (1 minute)
• Floor Block 1 (4-5 minutes)
• Transition (1 minute)
• Treadmill Block 2 (4-5 minutes)
• Transition (1 minute)
• Rowing Block 2 (4-5 minutes)
• Transition (1 minute)
• Floor Block 2 (4-5 minutes)
• Transition (1 minute)
• Treadmill Block 3 (4-5 minutes)
• Transition (1 minute)
• Rowing Block 3 (4-5 minutes)
• Transition (1 minute)
• Floor Block 3 (4-5 minutes)

The blocks alternate between the treadmill, rower, and floor stations to provide periods of high intensity work followed by active recovery. This allows participants to maintain a high heart rate and maximize calorie burn. The short 1 minute transitions provide time to wipe equipment and transition between stations.

The Treadmill Block

The treadmill block is focused on getting your heart rate up into the orange and red zones. The inclines and speeds will be pushed to the max. You can expect to see inclines up to 15% and speeds up to 12 mph during an Inferno workout.

Coaches will guide you through various interval blocks that alternate between push paces and all-out efforts. Some sample treadmill blocks during an Inferno workout include:

• 90 second push at 5% incline, 1 minute base at 3% incline, 1 minute all out at 15% incline. Repeat 3 times.
• 2 minute push at 8% incline, 1 minute base at 5% incline, 30 second all out at 12% incline. Repeat 4 times.
• 4 minute progressive push starting at 6% and increasing 1% every minute, 1 minute base at 3%, 1 minute all out at 15%. Repeat 2 times.

The goal is to get your heart rate into the orange and red zones (84-100% of max heart rate) during the push and all out intervals. This trains cardiovascular endurance and creates an afterburn effect. You’ll be coached to recover during the base pace intervals, but expect your heart rate to stay elevated.

An Inferno workout pushes you to max out your treadmill speeds and inclines while interval training, leading to more splat points and calories burned.

The Rowing Block

The rowing portion of the Inferno workout is designed to get your heart rate up and legs burning. You’ll likely row between 1600-2000 meters during this block, depending on your fitness level. The rowing is broken up into short intervals of between 200-400 meters, with short recovery rows in between.

The key to getting through these rows is pacing and strategy. Don’t go all out on the first interval. Start conservatively and focus on maintaining a challenging but sustainable pace throughout. As you row, drive hard with your legs, lean back slightly, then swing forward with your core engaged. Keep your strokes per minute between 22-26. Relax your grip on the handle to avoid tensing up your shoulders and arms.

On the recovery rows, keep your strokes per minute up but take the pressure off. Use these as an active rest to catch your breath before the next interval. The coaches will encourage you to push yourself, but always listen to your body. If needed, reduce your intensity slightly but maintain proper rowing form. The inferno row block will challenge even seasoned rowers, but you can get through it with determination, pacing and good technique.

The Floor Block

The floor block of the Inferno workout focuses on core and full-body strength exercises using bodyweight, TRX bands, mini bands, ab dolly, and medicine balls. Coaches will take you through timed blocks mixing cardio bursts with strength moves.

Some examples of floor exercises you may see in the Inferno include:

• Mountain climbers
• Plank jacks
• TRX power pull-ups
• Ab dolly pike
• Russian twists with medicine ball
• Pop squat with rotation
• Sprinter sit-ups

The floor block keeps your heart rate up with challenging functional exercises that build core strength and stability. The fast transitions between exercises and cardio bursts help contribute to the afterburn effect. Expect full-body burn with lots of core and leg engagement. Proper form is key, as the Inferno floor block moves quickly from one exercise to the next. Coaches will provide modifications as needed to allow members to work at their own pace and comfort level. The floor block rounds out the Inferno workout by complementing the treadmill and rower blocks for a comprehensive full-body workout.

Max Splats and Afterburn

The Inferno workout is designed to get your heart rate up into the Orange and Red zones of your max heart rate for an extended period of time. The goal is to accumulate “splat points” which are earned when your heart rate is elevated above 84% of your max heart rate.

The more time you spend in the Orange and Red zones, the more splat points you’ll earn. A typical Orangetheory class aims for 12+ splat points but the Inferno workout pushes you to earn 20+ splat points.

Getting your heart rate up into the higher zones leads to a phenomenon called EPOC (excess post-exercise oxygen consumption). This is also known as the “afterburn effect”.

EPOC means that your body requires extra oxygen after an intense workout in order to return your body to a resting state. This elevated oxygen consumption can boost your metabolism for up to 24-48 hours after the workout.

The more splat points earned during the Inferno workout, the higher the EPOC effect will be. This leads to an extended calorie burn as your body works hard to recover from the intense exercise.

Benefits of the Inferno

The Inferno workout offers many benefits that help you improve your fitness and achieve your goals. The intense intervals and varied exercises target different muscle groups and energy systems to build endurance, burn maximum calories, and boost cardio health.

Builds Endurance

The Inferno workout builds muscular and cardiovascular endurance due to the sustained effort required during the treadmill, rowing, and floor blocks. By pushing yourself to keep moving and maintain intensity during the 23-minute intervals, you build the stamina needed to work out harder and longer. This directly improves endurance and athletic performance.

Burns Calories

With intense intervals on the treadmill, rower, and weight floor, the Inferno workout torches calories and fat. The varied high-intensity cardio efforts of sprints, rows, jump squats, and other exercises require maximum effort and spike your heart rate. This taps into fat stores for fuel and results in an afterburn effect, burning additional calories long after your workout.

Improves Cardio Health

The Inferno enhances cardio health as you stress your cardiovascular system with sustained high-intensity training. Pushing your heart rate into the orange/red zones for extended periods boosts heart strength and lung capacity. As your cardio fitness improves, your heart pumps more blood with less effort, reducing blood pressure and cholesterol.

Modifications

The Inferno workout can be a challenge, especially for newer members. However, there are ways to modify the workout to suit your fitness level and abilities.

Focus on form over speed. Don’t worry about keeping up with other members – slow down if needed and focus on maintaining proper form. This will help prevent injury.

Lower intensities. For treadmill and rower blocks, lower your speed and wattage from the recommended intensities. For floor exercises, use lighter weights or bodyweight only.

Take breaks. Take short breaks between blocks or even during blocks if needed. Listen to your body and rest when you feel fatigued.

Use modifications. Modify exercises to a simpler variation if needed – ask your coach for options. For example, do pushups on your knees instead of toes.

Walk instead of run. Power walk instead of jogging or running during the treadmill blocks. This will provide lower impact.

Focus on certain blocks. If the full Inferno workout is too much, just focus on 1-2 blocks instead of trying to complete them all. Quality over quantity.

The coaches at Orangetheory are great at providing modifications and adjustments to make sure you get a good workout at your level. Don’t be afraid to ask for help in modifying the Inferno workout. The most important thing is working out safely and effectively.

Is the Inferno Right for You?

The Inferno workout is an intense full-body workout that will push you to your limits. But is it right for everyone? Here are some tips on who can benefit from the Inferno and how to prepare:

Who Can Benefit from Inferno

• Experienced OTF members who are looking for an extra challenge. The Inferno is not for beginners.
• Athletes or very fit individuals who want to take their training to the next level. The Inferno will skyrocket your heart rate for maximum calorie burn.
• Anyone looking to shock their body and break through a plateau. The Inferno can help boost your metabolism.
• People training for a specific goal like a marathon or competition. The Inferno builds endurance.

Preparing for the Inferno

• Get plenty of sleep the night before to start energized.
• Eat a mix of protein and carbs for fuel. Avoid anything too heavy.
• Hydrate well in the 24 hours leading up to your Inferno class.
• Listen to your body. Don’t push past your limits. It’s okay to take breaks as needed.
• Talk to your coach ahead of time if you have injuries or medical conditions. Modify as required.
• Come mentally prepared to give it your all. The Inferno will be tough but stay positive!

The Inferno workout lives up to its name and delivers a fiery full-body burn. With the right preparation and mindset, it can help committed exercisers reach new fitness levels.