If you’ve scrolled through social media lately, you’ve probably heard the buzz about Orangetheory Fitness (OTF).  If you’ve never been to an Orangetheory class or are new to the whole fitness thing, the thought of participating in a class where the goal is to drive your heart rate through the roof for a one-hour workout can seem intimidating.

Orangetheory training sessions are coached heart rate-based interval training workouts that are functional and low-impact with exercises that are modified to fit individual needs, regardless of fitness level. According to Orangetheory franchise owners Nabilah Shamseddine and Eric Moerman, the gym prides itself on appealing to both newbies with limited training experience and to professional athletes aiming to maintain their competitive edge.

Orangetheory Fitness (OTF) workouts are based on a zone training philosophy. The goal of each session is to help members meet or exceed 84% of their maximum heart rate. If this zone is reached, the body will continue to burn calories for up to 36 hours after your workout, achieving what’s known as an afterburn. Nabilah even joked that she’s called OTF classes a BOGO (buy one get one) workout. The more classes you take, the more “free” workouts you’ll get from all the extra calories your body burns.

While the amount of calories burned during class is enough to pique anyone’s interest (women can expect to burn 400-700 calories while men can burn up to 1000 calories per class), it’s the environment that keeps everyone coming back. When asked what differentiates OTF from other gyms, Nabilah responded “Our member experience and community set us apart. The environment pushes people to be their best self and beat their previous times, reps, and workouts.”

The community experience starts the second you walk into the studio. First-timers can expect to be greeted by a coach whose purpose is to understand your exercise background, fitness level, training limitations, and individual fitness goals.

During the throes of the first workout, your goal is to acclimate to the training style and heart rate monitoring system and to build comfort and trust between you and the coaching staff.

In fact, Nabilah insists that it takes five to seven workouts to hit your groove and to become attuned to what your body is capable of accomplishing. Over the course of 20 workouts, the heart rate monitoring systems will actually personalize to you and your efforts.

Thinking about trying an Orangetheory Fitness class soon? Nabilah’s advice is straightforward and simple: “Go at your own pace, compete with yourself, and don’t worry about anyone else around you.”