A typical Orangetheory workout involves a combination of cardiovascular and strength training exercises in a group setting led by a coach. The workout is structured as intervals, alternating between treadmill rowing machines, and floor exercises using equipment like dumbbells or TRX bands. The goal is to spend time in different heart rate zones for optimal calorie burn and post-exercise oxygen consumption. Throughout the session, participants wear heart rate monitors to track their effort levels on screens in the studio.