How to Do an Orange Theory Workout at Planet Fitness

Are you wondering how to do an Orange Theory workout at Planet Fitness? Orange Theory workouts are known for their high-intensity interval training that combines cardio and strength exercises. On the other hand, Planet Fitness is a popular gym chain with a focus on creating a judgment-free environment for all fitness levels. Combining these two fitness concepts can provide a unique and effective workout experience.

Orange Theory workouts offer a structured and efficient way to burn calories, improve cardiovascular health, and build strength. Their signature workout includes heart rate monitoring to ensure you stay within specific zones for maximum results. Planet Fitness, on the other hand, provides a comfortable and non-intimidating gym setting with various equipment options suitable for different workout styles.

By merging Orange Theory’s intense interval training with Planet Fitness’s welcoming atmosphere, you can create a well-rounded fitness routine that challenges your body while still feeling supported. In this article, we will explore how you can effectively incorporate Orange Theory workouts into your fitness regimen at Planet Fitness, from preparing for your workout to tracking your progress and optimizing recovery techniques.

Let’s dive into how you can make the most of both worlds in your fitness journey.


Orange Theory workouts and Planet Fitness offer different experiences when it comes to fitness. Orange Theory is known for its high-intensity interval training (HIIT) sessions that focus on endurance, strength, and power. On the other hand, Planet Fitness emphasizes a judgment-free zone where individuals can work out at their own pace with a variety of cardio and strength equipment available.

Combining the two can provide a well-rounded fitness routine that incorporates the intensity of Orange Theory workouts with the accessibility and variety of equipment at Planet Fitness. By incorporating Orange Theory techniques into your workouts at Planet Fitness, you can challenge yourself in new ways and push your limits to achieve your fitness goals.

One key advantage of combining Orange Theory workouts with Planet Fitness is the flexibility it offers. While Orange Theory classes may have specific timings and schedules, you can visit Planet Fitness at any time that fits your schedule to continue your workout routine. This combination allows you to maintain consistency in your training while accommodating your busy lifestyle. By integrating elements from both types of workouts, you can create a customized fitness plan that works best for you.

Preparing for Your Orange Theory Workout at Planet Fitness

Preparing for an Orange Theory workout at Planet Fitness involves some planning and preparation to ensure you have a successful workout session. Here are some tips on what to bring, wear, and know before starting your workout:

  • What to Bring: It is essential to bring a water bottle to stay hydrated throughout your workout. Additionally, consider bringing a sweat towel to wipe off any perspiration during your intense exercises. If you track your heart rate, don’t forget your heart rate monitor or any other device that can help you monitor your performance.
  • What to Wear: Comfortable athletic wear is key for an Orange Theory workout. Choose moisture-wicking fabrics that will keep you dry and comfortable as you sweat it out. Good supportive athletic shoes are also crucial for the high-intensity movements involved in Orange Theory workouts.
  • What to Know: Before starting your Orange Theory workout at Planet Fitness, familiarize yourself with basic exercise terminology like base pace, push pace, all out, and splat points. Understanding these terms will help you follow along with the structured workout and make the most out of your time at the gym.

Properly preparing for your Orange Theory workout at Planet Fitness can set you up for success and help you maximize the benefits of this effective training program.

  1. Remember To Stay Hydrated: Drinking enough water before, during, and after your workout is crucial for maintaining energy levels and preventing dehydration.
  2. Dress in Layers: As Orange Theory workouts can get intense and sweaty, wearing layers allows you to adjust your clothing based on how hot or cold you feel during the session.
  3. Arrive Early: Give yourself plenty of time before the class starts to check-in, set up any necessary equipment, and mentally prepare yourself for the challenging yet rewarding workout ahead.

Setting Up Your Equipment

Gathering Your Equipment

Before starting your Orange Theory workout at Planet Fitness, it’s essential to gather the necessary equipment. Make sure to bring a water bottle to stay hydrated throughout the intense session. Additionally, grab a towel to wipe off sweat and maintain comfort as you push through the workout. Some people also find it helpful to bring a heart rate monitor to track their intensity levels during the workout.

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Securing a Workout Space

Once you have all your gear in hand, it’s time to secure a spot at Planet Fitness for your Orange Theory workout. Look for an area in the gym that has ample space for movement and where you can set up any additional equipment you might need. If possible, choose a spot near a water fountain or restroom for convenience during breaks.

Adjusting Equipment Settings

Planet Fitness may not have all the specific equipment used in Orange Theory workouts, but you can still adapt and modify exercises using the machines available. Before starting your workout, adjust settings on cardio machines or resistance levels on weight machines to match the intensity prescribed by Orange Theory guidelines. It’s crucial to ensure that every piece of equipment is set up correctly to maximize the effectiveness of your workout session.

Understanding the Orange Theory Workout Structure

Orange Theory workouts are designed to optimize your fitness level by incorporating elements of endurance, strength, and power. Understanding the structure of an Orange Theory workout can help you effectively adapt it to your routine at Planet Fitness. Here is a breakdown of the components of an Orange Theory workout and how you can make the most out of it at Planet Fitness:

  • Treadmill Portion: The treadmill portion of an Orange Theory workout typically involves intervals of varying speeds and inclines to challenge your cardiovascular endurance. To adapt this at Planet Fitness, you can use a treadmill if available or substitute with other forms of cardio equipment like the elliptical machine or stationary bike.
  • Rowing Machine: The rowing portion focuses on building strength and power in your upper body while also engaging your core and lower body muscles. At Planet Fitness, you can utilize the rowing machines available to mimic this part of the workout or modify exercises that target similar muscle groups.
  • Strength Training: Orange Theory workouts include strength training exercises using body weight, free weights, or resistance bands. You can incorporate similar exercises at Planet Fitness using their strength training equipment such as machines, dumbbells, or barbells.

By understanding these key components of an Orange Theory workout and adapting them to the equipment available at Planet Fitness, you can create a challenging and effective workout experience that targets all aspects of fitness. Remember to focus on proper form, intensity, and consistency to make the most out of your Orange Theory-inspired routine at Planet Fitness.

Incorporating Orange Theory Techniques Into Planet Fitness Equipment

Planet Fitness offers a wide range of equipment that may differ from what you would typically find at an Orange Theory Fitness studio. However, with some creativity and understanding of the basic principles of Orange Theory workouts, you can modify your exercises to make the most out of your workout experience at Planet Fitness. Here are some tips on how to adapt Orange Theory techniques to the machines and equipment available at Planet Fitness.

One key aspect of Orange Theory workouts is their emphasis on cardio intervals. At Planet Fitness, you can utilize equipment such as treadmills, elliptical machines, or stationary bikes to replicate these intervals. For example, if the workout calls for a treadmill run at a specific incline and speed, you can adjust the settings on the treadmill at Planet Fitness to match those parameters.

In addition to cardio intervals, strength training is also a crucial component of Orange Theory workouts. While Planet Fitness may not have all the same equipment as an Orange Theory studio, you can still target similar muscle groups using machines like leg press, chest press, and lat pulldown. By adjusting the weight and repetitions based on your fitness level and following the structure of your Orange Theory workout, you can effectively incorporate strength training into your routine.

Orange Theory ExerciseModified Exercise at Planet Fitness
Treadmill sprintsUtilizing treadmill for interval runs
Rowing machine exercisesReplacing with seated rows or lat pulldowns
Bench press variationsPerforming chest press on a machine

Tracking Your Progress

Using Heart Rate Monitoring

During an Orange Theory workout at Planet Fitness, it’s essential to monitor your heart rate to ensure you’re hitting the target zones recommended for optimal results. Most Orange Theory workouts are designed around staying within specific heart rate zones to maximize calorie burn and keep the body in a fat-burning state even after the workout is over.

Utilizing a heart rate monitor can help you gauge whether you need to push harder or ease off during different intervals of the workout.

Tracking Your Reps and Intensity

In addition to monitoring your heart rate, keeping track of the number of reps and intensity level during an Orange Theory workout at Planet Fitness can provide valuable feedback on your progress. By recording how many reps you complete for each exercise and noting the weights or resistance levels used, you can track improvements over time. This data can help you set new goals, challenge yourself further, and adjust your workout routine as needed.

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Progress Photos and Measurements

Along with monitoring your performance during an Orange Theory workout at Planet Fitness, taking progress photos and measurements is another way to track your results effectively. Snap regular photos of yourself in similar lighting conditions to visually see changes in your body composition.

Additionally, measure key areas like waist circumference, hips, arms, and thighs to document physical changes that may not be reflected on the scale. Comparing these photos and measurements over time can motivate you to continue pushing yourself during each Orange Theory workout session at Planet Fitness.

Cool Down and Recovery

Cooling down and recovering properly after completing an intense Orange Theory workout at Planet Fitness is crucial for your overall well-being and continued progress. Here are some tips to help you effectively cool down and recover post-workout:

First and foremost, make sure to hydrate adequately. Drinking water during your workout is essential, but it’s equally important to replenish lost fluids after you’re done. Proper hydration helps with muscle function, recovery, and ensures that your body can continue performing optimally throughout the day.

After finishing your Orange Theory workout at Planet Fitness, take the time to stretch your muscles. Stretching can help reduce muscle soreness, increase flexibility, and prevent injury. Focus on stretching all major muscle groups that were engaged during your workout session.

Incorporating foam rolling into your post-workout routine can also be beneficial for recovery. Foam rolling helps release tension in muscles, improve blood flow, and reduce muscle soreness. Spend a few minutes targeting areas that feel particularly tight or worked during your Orange Theory workout to aid in the recovery process.

Tips for Cool Down and RecoveryBenefits
Hydrate adequatelyAids in muscle function and recovery
Stretch major muscle groupsReduces soreness, increases flexibility, prevents injury
Incorporate foam rollingRelease muscle tension, improve blood flow, reduce soreness


In conclusion, incorporating Orange Theory workouts into your routine at Planet Fitness can offer a unique and effective fitness experience. By combining the high-intensity interval training aspect of Orange Theory with the convenience and affordability of Planet Fitness, individuals can achieve their fitness goals in a dynamic and budget-friendly manner. Whether you are looking to increase cardiovascular endurance, build strength, or simply switch up your workout routine, combining these two approaches can be a game-changer.

By understanding how to adapt Orange Theory techniques to the equipment available at Planet Fitness, individuals can tailor their workout to fit their needs and preferences. Preparing for an Orange Theory workout at Planet Fitness involves bringing the necessary gear, setting up your space effectively, and familiarizing yourself with the workout structure. Tracking progress throughout your workout can help you gauge improvements and stay motivated to push yourself further each time.

Incorporating Orange Theory workouts at Planet Fitness not only adds variety to your fitness regimen but also provides a fun and challenging way to stay active. With proper preparation, equipment setup, understanding of the workout structure, modifications for available machines, tracking progress, and post-workout recovery strategies in place, individuals can maximize the benefits of this fusion workout approach.

So next time you find yourself at Planet Fitness wondering how to do an Orange Theory workout, remember these key points and get ready for an exhilarating fitness journey.

Frequently Asked Questions

What’s a Typical Orange Theory Workout?

A typical Orange Theory workout incorporates a mix of cardiovascular exercise and strength training. The workout is designed to elevate your heart rate through treadmill intervals or rowing, while also incorporating weight training exercises utilizing dumbbells, TRX bands, and other equipment.

How to Do the Circuit Training at Planet Fitness?

To do circuit training at Planet Fitness, start by choosing a variety of exercises that target different muscle groups. Move between each exercise with minimal rest to keep your heart rate up. Focus on proper form to prevent injury and maximize effectiveness.

What Should I Bring to Orange Theory Workout?

When going to an Orange Theory workout, it’s important to bring a few key items for your comfort and performance. Be sure to pack comfortable workout clothes, athletic shoes, water bottle, sweat towel, heart rate monitor (if you have one), and any toiletries you may need for post-workout freshening up.

Remember to arrive well-hydrated and fueled for the intensity of the session ahead.

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