What Is Orangetheory Inferno Workout?

OrangeTheory fitness studios have exploded in popularity over the last decade, with over 1,300 locations around the world. Their high-intensity interval training (HIIT) workouts intersperse cardio and strength training segments to burn fat and build muscle.

One of their toughest routines is the notorious Inferno workout. This intense treadmill and rowing combination pushes participants to their limits to achieve next-level results.

Understanding OrangeTheory and HIIT

Before diving into the details around the Inferno workout specifically, it helps to understand the overarching OrangeTheory program and how their high-intensity interval training system works.

Orange Theory Fitness (OTF) centers its entire philosophy around excess post-exercise oxygen consumption or EPOC. This refers to the increased metabolic rate and extra calories burned after an intense workout as your body restores itself to homeostasis. Their sessions aim to trigger EPOC.

They accomplish this through varied modalities and stations:

• Treadmills: Running/walking at different paces
• Water rowers: Low-impact cardiovascular rowing
• Floor exercises: Bodyweight and dumbbell strength training

By switching stations and intensity techniques every few minutes, OTF workouts challenge bodies in new ways that are extremely metabolically demanding. Participants wear heart rate monitors as tangible proof that their efforts are paying off.

HIIT training itself is characterized by short bursts of running/rowing at over 80% max capacity followed by brief active recovery periods to catch your breath. Studies consistently show greater gains through HIIT versus steady-state workouts.

OrangeTheory’s secret lies in crafting routines that don’t allow overly long rest periods. They’ve perfected the art of raising heart rates into anaerobic zones repeatedly which triggers EPOC.

The Inferno condenses 23 minutes of pure HIIT into one brutal session.

Overview of the Inferno Workout

The original Inferno routine was 23 straight minutes of intense running and rowing consisting of:

• 0.25 mile run on treadmill
• 200-meter row
• Repeated continuously without breaks

As this workout structure was too advanced for many members, OrangeTheory adjusted the format to make it more accessible for a range of fitness levels while still providing incredible benefits.

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The current Inferno workout looks like:

• 100-meter all-out row
• 160-meter push run or 80-meter power walk
• Repeat by adding 100 meters to the row each round
• Keep adding distance for 22-23 minutes

Having a predictable pattern of increasing distances makes it possible for newcomers to pace themselves by adding meters:

Round 1: 100-meter row, 160-meter run
Round 2: 200-meter row, 160-meter run Round 3: 300-meter row, 160-meter run

And so on until the 23-minute mark.

Step-By-Step Breakdown

Let’s walk through precisely what you’ll experience during a standard Inferno class from warmup through cooldown:

Warm-Up (5 minutes)

• Light rowing to elevate heart rate
• Dynamic stretches for shoulders, chest, legs
• Joint mobility prep

Inferno Workout Block (23 minutes)

1. 100 meter “all-out” row
   • Row as hard as possible from start to finish
   • Sets high-intensity pace
2. 160-meter push run or 80-meter power walk
   • Run or walk depends on fitness level
   • Gets blood moving into legs
   • Allows slight cardio recovery
3. Return to rower for 200-meter all-out row
4. Repeat the run/walk portion
5. The next row increases to 300 meters in length
6. Repeat back and forth adding 100 meters to row each round
7. Reach the highest round possible before 23 minute mark

Cooldown (5 minutes)

• Reduce intensity for a slow jog or walk
• Light stretching of all major muscle groups
• Foam rolling and massage gun to aid recovery

Working your way up to longer rowing distances makes completing this routine accessible for more people with tailored challenges integrated based on current capabilities.

Benefits of Inferno Workout

What makes the Inferno so effective is the back-and-forth between rowing and running. The treadmill serves as active recovery you keep your heart rate up while giving your muscles a bit of a break. Then you jump right back into an even longer all-out rowing effort. This pushes your cardio conditioning and muscular endurance to new heights!

While it won’t be easy, Inferno delivers:

• High caloric burn in a short timeframe
• Increased speed and efficiency
• Full-body muscle development
• Improved cardiovascular performance
• Excess post-exercise oxygen consumption

Rowing works your arms, core, glutes and quads simultaneously while still maintaining low-impact benefits which strengthens your entire body. Mixing in treadmill intervals builds complementary endurance through dynamically engaging different major muscle groups between modalities.

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Calorie Burn

Workout Duration	Est. Calories Burned
23 minutes	400-600 calories

Performance Enhancements

Measurement	Improvement
VO2 Max	5-15% increase
Anaerobic Threshold	15-20% increase
Economy of Movement	10-15% reduction in oxygen cost

These meaningful fitness gains make the momentary discomfort completely worthwhile!

OrangeTheory Inferno Workout Tips

1. Mind rowing tempo
   • Maintain one count pushing back, two counts forward
2. Finish strong on the rower
   • The final 10 rows give an all-out effort
   • Builds momentum into the treadmill segment
3. Smooth transitions
   • Control steps between stations
   • Prevent slips or collisions
4. Don’t stop devices mid-workout
   • Resetting the treadmill or rower loses your data and progress
5. Stay alert
   • Maintain awareness of surroundings
   • Watch for other members

Additional Suggested Tips:

• Hydrate well before and during class
• Start conservatively; increase intensities slowly
• Focus on proper rowing form & posture

I’ve found that having an strategic plan makes navigating Inferno workouts easier:

1. Set a goal for total rowing distance
2. Allot energy across the 23 minutes accordingly
3. Hit each 100 meter benchmark
4. Increase treadmill inclines slowly
5. Engage core thoroughly especially when fatigued
6. Stick to proper rowing form – don’t sacrifice technique

Using these frameworks helps me pace myself mentally through an Inferno’s constant back-and-forth flow between machines and intensity techniques.

Who Is Inferno For

While Inferno is a advanced challenge designed for experienced OTF members familiar with HIIT training, first-timers may still complete it with proper expectations:

Ideal Inferno Participants:

• Attend OrangeTheory 2-3x per week
• Comfortable with rowers and treadmills
• Currently training for race or competition
• Looking to break through the fitness plateau

Inferno isn’t recommended for:

• Brand new members
• Recovering from injuries
• Unable to run/walk for 20+ minutes
• The condition prevents all-out physical exertion

There are always alternatives to help people at lower fitness levels safely participate in Inferno classes through walking instead of running and minimizing rowing distances based on capabilities. Coaches can provide modifications as well.

The key is avoiding overexertion risks – know your limits! For some, just finishing Inferno is the goal itself.

Conclusion

While daunting for new exercisers, OrangeTheory Inferno delivers life-changing results for those willing to endure the grueling 23 minute routine. Following the tips above will help you strategically conquer your first Inferno class while getting fitter faster.

The science-backed OrangeTheory method will push your heart, lungs, and muscles to their limits, leading to body-wide benefits. Just be sure to set reasonable expectations before stepping into your first Inferno!