This one’s for the bosses, slayers and game changers who know how to make HIIT happen — and quick! Every 20-40 seconds you’ll be pushing boundaries, testing limits and redefining “what’s too much and what’s not enough.” Stay ready and go big.
Dumbbells
Lower Body Strength 12
Hey Orange fam! Did you know that your glutes are the largest muscle group in your body? It’s true! And now that we know, we DO! Every goblet squat you crush and every workout you make happen, we’ll be here, celebrating YOU!
Bodyweight Only
Core Strength 12
If sneaking a little cardio into core is wrong, well, we don’t want to be right. Curious? Here’s the trailer: side planks, sit-ups and speed skaters, plus a few surprise-and-delight favorites. You have everything it takes. All you have to do is hit play!
Dumbbells
Upper Body Strength 12
Let’s make FIT happen and Splat Points explode! We’ve packed bicep curls, bear crawls and cobra swings into one guaranteed fixer-upper. And just for good measure, we’ve added balance, stability and core drills to round out the house. You’re welcome.
Bodyweight Only
Active Recovery 12
It’s the labor of love and an act of self-care you can afford. Think of every spinal twist, hip opener and hamstring stretch as an investment toward your greatest assets — your mind, body and health.
Dumbbells
Total Body HIIT 11
Set your goal high and celebrate every single arm power jack and twist you crush. We’ll get you primed and ready for the power, plyos and push efforts ahead, and give back 10-20 seconds of rest for every 20-30 seconds of burn earned! It’s a give and take, and WE got this.
Dumbbells
Lower Body Strength 11
It’s Orange o’clock somewhere and time to get down with another power-boosting workout that targets every muscle from the ground up. Exercise mental toughness, own every rep, and commit to finishing stronger than you started. That hard-earned afterburn is less than 30 minutes away!
Mini Bands
Core Strength 11
Bonus band work and bear crawls anyone? We love efficient, challenging and fun workouts that surprise, delight and deliver. This one takes you straight to the shake zone and adds resistance to foundational favorites like plank in-outs and the static crunch with scissors. It’s all you need and more!
Dumbbells
Upper Body Strength 11
Grab your dumbbells and can-do spirit to power into the Orange Zone! We’re coming in armed and ready with exercises that strengthen and tone your upper half with an emphasis on chest, shoulders, core and back. In case you need a little teaser: weighted power jacks to front jacks, double crunches and blast-off push-ups are up next.
Strap or Towel
Active Recovery 11
You’ve pushed hard and now it’s time to give your shoulders, back, hips and calves the love and attention they deserve. Let your muscles do the talking as you explore around the world circles, hip twisters and cobra stretches. Your body, mind and spirit will thank you for saying YES to active rest.
Bodyweight Only
Total Body HIIT 10
It’s time to get boss-body-ready. Your heart will be traveling into the Orange Zone faster than you can complete quick feet, mountain climbers and around-the-world jumps. It’s all about mindset and taking action to meet those goals. 3.2.1. Go!
Dumbbells
Lower Body Strength 10
Time to unleash the power harnessed within your lower body muscles. Increase strength, explosiveness and core stability with every prisoner squat, deadlift to reverse lunge and ground to press you crush. You’ve got this!
Bodyweight Only
Core Strength 10
What do you and your fitness goals have in common? Determination and dedication. From atomic mountain climbers to walkout push-ups and plank jacks, you’re ready for the task.
Dumbbells
Upper Body Strength 10
It’s training time and we’re turning up the heat with this above-the-belt burner. Channel and challenge your inner warrior to improve performance, posture and power as you boxer bounce, pop jack and bear crawl to the finish.
Bodyweight Only
Active Recovery 10
Slow your roll and opt out of the “more is more” approach. Instead, let your internal rhythm calibrate the exploration of self-care and mindful movement. Rest assured, downregulation is just windmill finger taps, knee hugs and hip rocks away.
Bodyweight Only
Total Body HIIT 09
This one packs hi-low punches with jump squats, knee tucks and around the world kicks to HIIT all the right places. Channel your inner fighter and unleash the champion within. It’s Orange Zone touch and GO time.
Dumbbells
Lower Body Strength 09
We’ve packed all the At Home lower body strength essentials: suitcase squats, airplanes and thrusters with swimmers, lunge chops and even tuck jumps for backup. What’s on the agenda? Three blocks of work with a goal of 2 rounds or more for each, and as many quality reps as possible. Yes or yes?!
Bodyweight Only
Core Strength 09
You know it’s a straight-to-the-point, right-for-the center kind of workout when “ultimate ab combo” is first at bat. We’re giving you the moves to cover all bases. Reverse crunches, plank punches and mountain climbers are in for the winning burn!
Dumbbells
Upper Body Strength 09
Grab your dumbbells and get pumped for this fully loaded, above-the-belt burner. We’ve got lats, delts and pecs on deck with planks, push-ups and pullovers in tow. Focus on standing tall, moving with purpose and finishing strong. After all, you’ve set the bar high and always crush your goals!
Strap or Towel
Active Recovery 09
Let the magic of recovery and restoration work its wonders in 10 minutes or under. Your muscles, ligaments and joints will thank you with every breath and dynamic stretch. Drop your shoulders and grab a towel — you’ve got this covered.
Mini Bands
Total Body HIIT 08
It’s slay time and we’ve got just the calorie-torching workout to get your legs, lungs and heart thumpin’. You’ll be hopping, skipping, jumping — and you guessed it, droppin’ down to the ground — for those beloved burpees. Set your goals, bring your A game and celebrate every drop of sweat earned.
Dumbbells
Lower Body Strength 08
Hit below the belt and cover all bases with a few of our At Home favorites: hip hinge swings, triple squat walkouts and broad jumps to shuffles. We’ve taken the guesswork out so you can turn your focus toward form, prioritize reps over rounds and aim for personal best performance. Rest assured, we’ve got your back!
Mini Bands
Core Strength 08
Grab a band for some added resistance and get ready to sculpt your magnificent masterpiece. Set your frame and focus on your breath while working through the classics — low-band static crunches, Supermans and lean backs with a twist. After all, it’s your work of art.
Dumbbells
Upper Body Strength 08
Sometimes you have to push, pull, and pivot to find your way to the top. It’s full speed ahead, onward and upward through power push-ups, kneeling woodchops and pop jacks. You know what we say — go big or go bigger with your At Home Orange family!
Bodyweight Only
Active Recovery 08
When the going gets tough, you get tougher. When you take time to recover, your muscles get stronger. Regain balance and recharge your batteries with three head-to-toe mobility flows — fit for any and every body.
Bodyweight Only
Total Body HIIT 07
Hey Orange family, it’s time to go from zero to hero in this action-packed, speed-centric workout. You’ll be switching drills every 15-30 seconds, so keep your focus on the fast feet underneath you, and the even faster transitions, to stay in the game on this one. Let’s get moving!
Bodyweight Only
Lower Body Strength 07
Those feet were made for walkin’ and those legs were made for movin’. Get ready to give those legs a good tune-up in this lower body-focused strength session. With moves like deadlifts, neutral full thrusters, squats and more, you’ll be fine-tuned to tackle any of life’s next adventures.
Bodyweight Only
Core Strength 07
Time to ignite your abs and fire up your glutes in this short, quick-hitting, all-out core session. Make every sit-up, plank, crunch and hollow hold count by focusing on maintaining control throughout each of the moves. Let’s get this burn going!
Dumbbells
Upper Body Strength 07
From big to small, we tone it all. Be sure to maintain great form as you power through the primary lifts, like chest presses and single arm rows. Then, refine your focus on the small movements, like the triceps kickbacks and hammer curls, to really propel yourself all the way to the Orange Zone.
Strap or Towel
Active Recovery 07
Every day is a new day, a fresh start, a new beginning — and today we’re taking the time to reward the body with a little recovery. It’s the little things, like stretching out those tight hip flexors and shoulders, and breathing deeply, that allow your body to function optimally. Take time today to give your body the recovery it’s craving.
Bodyweight Only
Total Body HIIT 06
Time to press the pedal to the metal in this fast-paced scorcher. HIIT these moves with everything you’ve got to get the most out of this short, sharp session.
Dumbbells
Lower Body Strength 06
Way to show up and put in the work, OTF family. From pulsing lunges to sumo deadlifts and calf raises, your hamstrings, quads, calves and glutes will say “thank you” for adding More Life® into your training.
Dumbbells
Core Strength 06
A strong core starts from the ground up, so grab your dumbbells and let’s get down to work. Moves like side plank shoulder taps, sit-up to overhead presses, flutter kicks and boat holds will leave you with that ‘oh-so-good’ burn.
Dumbbells
Upper Body Strength 06
You’ve got the body and we’ve got the moves to boost your endurance and strength training into the next level. Push, press, lift and curl your way all the way to the finish line. Let’s do this.
Strap or Towel
Active Recovery 06
Time to reach for the sky and stretch out those tight muscles. Recovery is a great tool to help you let go of your daily physical or mental tension. Each and every breath will leave you feeling recharged and revitalized.
Mini Bands
Total Body HIIT 05
You know what’s up, Orange Nation. Time to get a little crazy with explosive moves that will have your heart racing into the Orange Zone. From pop squats to jump lunges and full-on burpees, you’ll quickly earn your recovery.
Dumbbells
Lower Body Strength 05
We’ve got squats on the menu, and like with any good course, we’re not skipping the sides (aka lunges, mountain climbers, cobra swings). Your legs, glutes, arms and core will be equally served and satisfied.
Bodyweight Only
Core Strength 05
Things are about to get fired up in this crunch-tastic session. Pay attention to maintaining perfect form to really reap the benefits of this one!
Dumbbells
Upper Body Strength 05
Okay OTF Nation, time to tune in and turn up for strength training. Go the extra distance with a power-packed, heart-thumping cardio combo of reciprocating rows, plank punches and burpee to bicep curl.
Bodyweight Only
Active Recovery 05
When you’ve been going at it hard, recovery will be your key to coming back even stronger in the next session. Take a moment to unwind and release those tight spots, so you can get back into the action faster next time. Sink into movements, breathe deep, and enjoy the stretch — you’ve earned it.
Dumbbells
Total Body HIIT 04
It’s time to make some powerful headway with this OTF original HIIT workout. Shred calories and increase your strength and agility through dynamic moves like burpees, squats and tuck jumps. Set your goals now so you can reach beyond them later.
Dumbbells
Lower Body Strength 04
This session is all about delivering moves designed to tone and strengthen your hams, glutes and calves. We’re talking reverse lunges, gorilla rows, hops and squat punches. Give this one all you got and leave any excuses behind. The first step is believing in yourself.
Dumbbells
Core Strength 04
Listen up Orange family. It’s about to get hard core from the get-go. We’re bringing planks, crunches, hip bridges and so much more to strengthen, tone and make your core feel a satistying burn. The harder you push now, the easier it will be the next time — and the closer you’ll be to your goals.
Dumbbells and Mini Bands
Upper Body Strength 04
Your shoulders, triceps, biceps and core will be put to the test in this series of dynamic moves designed to increase strength. You’ll be pumping through push-ups, sumo squats, bicep curls and uppercuts, just to name a few. It’s all about mindset and pressing through. You got this!
Towel or Strap
Active Recovery 04
Time to slow down with muscle-lengthening stretches and joint mobilization movements. Take this moment to clear your mind and show your body some love. Give your muscles a healthy stretch and time to recover with this simple routine that can be done before or after a workout or simply on its own.
Dumbbells
Total Body HIIT 03
HIIT your day off right with this burst of calorie-burning interval training. Boost your heart rate by putting your strength and agility to the test. Grab one medium-to-heavy dumbbell and get in the Orange Zone!
Dumbbells
Lower Body Strength 03
It’s time to show those legs some love with dynamic strength training. Tone and own every squat, lunge and kick we throw your way. Yes or yes to crushing it today?
Bodyweight Only
Core Strength 03
This one will AB-solutely burn in all the right places. From atomic mountain climbers to hip dips and everything in between, you’ll gain strength and definition. Your core will thank you now — and later.
Dumbbells
Upper Body Strength 03
Get ready to go above the belt with strength training and muscle-toning moves. Own every bear crawl, Arnold press, atomic push-up and everything else we throw your way. Remember to practice good form and give this everything you’ve got.
Towel or Strap
Active Recovery 03
Less can be more and ten minutes of dynamic mobility training is all you need to ease muscle tension. Time to shift to a slower gear and enjoy a total body tune-up.
