What is OrangeTheory Inferno Workout?

We’ve all heard about OrangeTheory, whether it’s from a friend, a close relative, or even during your typical workout session at the gym, it seems as though everyone wants you to join their cult. “Hey man, wanna join me in one of my OrangeTheory classes? I heard they got this killer workout called Inferno and I’d love for you to try it out with me!”, that was what one of my male friends told me one day but I kindly declined the offer since I preferred basic weightlifting. However, this Inferno thing got me intrigued and I decided to dig around to find out exactly what OrangeTheory Inferno workout actually is.

OrangeTheory Inferno workout is a combination of both rowing and running on the treadmill. You start off with a 100m row followed by a 160m run as a form of recovery. You repeat this process for about 23 minutes while increasing your rowing distance by 100m every time you get on it.

In this article, we’ll talk about what OrangeTheory’s Inferno workout is all about, and some tips that you should know before starting it.

What is OrangeTheory Inferno Workout?

what is inferno orange theory

The inferno workout is (or rather was) definitely one of the hardest challenges that OrangeTheory offers.

Throughout the years it evolved to become less and less intimidating so that everybody can enjoy it. 

The original OrangeTheory was a 0.25-mile run on the treadmill followed by a 200-meter row repeated for 23 minutes straight and non-stop. By the 19th minute, you feel your muscles as if they’re about to explode which is why this routine is considered intense.

However, since not everyone could fully complete the challenge as it requires a lot of effort and a high level of fitness, OrangeTheory had to dial it down a little to make it easier for beginners and newcomers.

Currently, the OrangeTheory Inferno workout is pretty much the same, the only change is the intensity, and here is how it goes:

  • You start with a 100m All Out row (0.06 miles).
  • As soon as you’re done with your rowing, you move on to a 160m (0.1 miles) push run or an 80m (0.05 miles) power walk on the treadmill.
  • As soon as you’re done with your push run or power walk, you go back to the rowing machine to repeat the process, however this time, you add 100m (0.06 miles) so you’ll do a 200m (0.12 miles) All Out row.
  • Again, when you’re done, you move on to a 160m (0.1 miles) push run or an 80m (0.05 miles) power walk on the treadmill (no increase this time).
  • And just like you did before, when you finish, you go back to the rowing machine and add an extra 100m (0.06 miles) so you’ll do a 300m (0.18 miles) All Out row.
  • This should last about 22 minutes and the last minute is an All Out row for a total of 23 intense minutes.

Basically, what’s happening here is that you use the treadmill (push runs and power walks) as a way to recover from the rower, but at the same time, you’re not actually recovering, you’re constantly working your muscles which gives a solid calorie burn that you’ll notice on your calorie counter. And that’s exactly why this is considered one of the most challenging OrangeTheory workout routines.

OrangeTheory Inferno Workout Tips

If you’ve never done an OrangeTheory Inferno workout before, here are some of the most essential tips that you need to know:

  • Make sure to prioritize your timing while rowing to minimize energy consumption and reduce the strain on your legs. Have one count while pushing back and two counts while moving forwards.
  • Increase your power on the last couple drives of your distance. This will keep the water moving for a longer period of time when you head to the treadmill, which will accumulate more distance.
  • Do not sign out of or reset your power tablet.
  • Make sure to transition from the rower to the treadmill smoothly and watch your steps.


Now that you know what the OrangeTheory Inferno workout is all about, it’s time to give it a try. Since it’s probably going to be your first time, I understand how intimidating it can feel at first, especially based on its intensity. However, as soon as you get the feel for it, you’ll finish it with ease and you’ll reap all its benefits.

Leave a Comment

Your email address will not be published. Required fields are marked *