OTF Workout Today: Exercises, Intensities, and Benefits

OTF Workout Today

Learn about the OTF workout today, including the exercises, intensities, and benefits. This article also includes 5 FAQs about OTF workouts.


Orangetheory Fitness is a popular fitness franchise that offers high-intensity interval training (HIIT) workouts. The workouts are designed to help you burn calories, build muscle, and improve your cardiovascular health.

The OTF workout today is a 2G workout, which means that two groups of participants are working out simultaneously. The workout starts with a warm-up on the treadmill, followed by a strength training block on the floor. The exercise then finishes with a cool-down on the treadmill or rower.

Difference between OTF and other HIIT workouts

OTF workouts are similar to other HIIT workouts in that they involve short bursts of high-intensity exercise followed by periods of rest or low-intensity activity.

However, OTF workouts also incorporate a strength training component, which makes them more well-rounded than other HIIT workouts. 

OTF Workout Today: Exercises, Intensities, and Benefits


The exercises in the OTF workout today include:

  • Treadmill: Warm up at a conversational pace, followed by a 2.75-minute run for a distance at an 8% incline.
  • Floor:
    • Push-ups
    • Chest press
    • Triceps extensions
    • Dumbbell rows
    • Plank
  • Rower: 30-second all out


The intensities for the OTF workout today are:

  • Treadmill: Base pace: 4-6, Push pace: 8-9, All out: 10-12
  • Floor: Moderate: 4-6, Hard: 8-9, Focus: 10-12
  • Rower: Base pace: 1-2, Push pace: 3-4, All out: 5-6


The benefits of the OTF workout today include:

Difference between a 2G and 3G OTF workout

A 2G OTF workout is a 60-minute workout split into two participant groups. A 3G OTF workout is a 60-minute workout with three participant groups.

Tips for OTF Workout Today

Here are some tips for getting the most out of your OTF workouts for weight loss:

  • Stay hydrated. Drink plenty of water before, during, and after your workout.
  • Eat a healthy diet. Eating a healthy diet will help you fuel your workouts and recover properly.
  • Get enough sleep. Sleep is essential for weight loss and muscle recovery.
  • Set realistic goals. Don’t try to do too much too soon. Start with small goals and gradually increase them as you get fitter.
  • You can achieve your weight loss goals with OTF with hard work and dedication.

What are the risks of OTF?

The risks of OTF are relatively minor and include:

  • Muscle soreness
  • Injury (if not done correctly)
  • Fatigue

Drawbacks of OTF workouts

Here are some of the disadvantages of OTF:

  • It can be expensive.
  • It can be time-consuming.
  • It can be challenging for beginners.

If you are considering OTF, I recommend doing a free class first to see if it fits you.

Frequently Asked Questions

How much does it cost to join OTF?

The cost of joining OTF varies depending on the location. However, you can pay around $150 monthly for a basic membership. 3. What are the benefits of OTF?

What should I wear to an OTF workout?

You should wear comfortable workout clothes that you can move around in quickly. You should also wear athletic shoes that provide good support.

How many calories can I burn in an OTF workout?

The number of calories you burn in an OTF workout depends on your fitness level and effort. However, you can expect to burn many calories in an OTF workout.

How often should I do OTF workouts?

The frequency of OTF workouts you do depends on your fitness goals and schedule. However, most people recommend doing OTF workouts 3-4 times weekly.

Takeaway Message

The OTF workout today is a challenging but rewarding workout that can help you achieve your fitness goals.

If you are new to OTF, gradually increase your workout intensity as you get fitter. And remember to listen to your body and take breaks when needed.

By Sonam Tobgay

I'm the creator of Healthy Lifestyle blog. I've been fascinated with health related articles and information since 2005 and have spent most of my waking hours consuming health contents from the top professionals in this field. My goal is to share the best tips and news about health, benefits of fruits and vegetables, and other health related issues so you can follow and lead a healthy life.

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