"It's Made me More Disciplined" - Testimonial of the Week

Soraya is 24 years old and has been coming to Orangetheory Fitness for just over a year, the things she loves the most are the coaching team and the community, she finds it more supportive and an atmosphere that enables her to achieve her goals. She recommends OTF to all of her friends because in her words she thinks that the OTF experience is a very “encouraging way to get fit!”

"The Vibe pushes you to be a better version of YOU" - Testimonial of the Week

Lianne is a 47 year old Australian who joined Orangetheory Fitness in Dubai when we first opened in 2018, her favourite thing about training at OTF is the heart rate based nature of the workouts, which means that you are only ever competing against yourself in every workout. Lianne recommends OTF to her friends because the workouts are totally scalable, since you are working out based on your heart rate you are always being pushed within your individual limits and capabilities. Coming from a Yoga background, Lianne is able to appreciate the way in which the workouts at OTF are designed to help enhance and condition each part of the body whilst also helping with toning and weight loss.

"Guidance, Community and Support is Amazing" - Testimonial of the Week

Ziad is a 25 year old Industrial Engineer that works for an oil company in Dubai, a member of Orangetheory Fitness for more than a year, he loves the atmosphere and community at OTF, in particular the supportive nature of the coaches at each workout. As an engineer, Ziad is very analytical, and one of his favourite things about the OTF workouts are the after class report which provides him with all the statistics about his heart rate and calories burnt during the course of the workout.

"Coaches are Super Supportive" - Testimonial of the Week

Ghazal is 25 years old and has been coming to Orangetheory Fitness in Dubai for over a year, in that time she has achieved goals, including incorporating fitness and exercise into her daily workout and being more disciplined in her daily routine. Ghazal works in Advertising, which means her schedule is hectic and she often finds herself working long hours. Orangetheory Fitness has multiple classes going on at different times of the day, which means Ghazal can book into a session at a time that suits her schedule not vice versa!

Pramod's Transformation

The fifth in our series of posts highlighting the member transformations drawn from the Orangetheory Fitness community. If you get inspired by Pramod’s story, why not sign up for a FREE classpass and try one of our group exercise classes in Dubai. Pramod is a 45 year old who works in IT and Supply Chain Logistics in Dubai.

Pramod Transformation

When we spoke to Pramod we asked him on how he kept fit before joining Orangetheory Fitness in Dubai:

Before I joined Orangetheory Fitness, I used to go through periods of time where I would do very irregular exercise every now and then, then I would go through other periods where I would get into a fitness mode and workout more regularly before dropping out.

Pramod had read about the heart-rate based workouts that Orangetheory Fitness workouts are based on, and started hearing more and more about the effectiveness of these workouts from feedback he got from his friends in the USA.


To me, the best part of Orangetheory Fitness is the way it enables an individual to recognize his limitations and work to improve from there. Every day is a different push and every push at some point becomes a base.. this to me is the biggest takeaway; being able to work at your pace and not get bored about a monotonous routine..


Being a diabetic and dependent on 4 shots of Insulin each day, in the last year or so I have been with zero Insulin and very minimal medication and at the same time maintaining a stable sugar level.. Having never ever run before in my life, I can easily do a 5k today and this is a great feeling. Overall, I am stronger and fitter than I have ever been in all my life. I can proudly say this was possible only in the last year or so of being with Orangetheory Fitness, after battling the weight issues for so long and frustrating attempts at various things, I am mighty proud to say that Orangetheory Fitness has done wonders for my fitness goals.

Adham's Transformation

Members Transformation Stories

The fourth in our series of posts about transformations undergone by the members in our growing community at Orangetheory Fitness in Dubai. If you have not tried one of our classes then you might like to download a FREE class pass by clicking here, or check out our ladies only classes here. Today we are talking to Adham, a 42 year old Commercial Director.

Adham Transformation at Orangetheory Fitness in Dubai

When we were talking to Adham, we asked him how he used to train before starting at Orangetheory Fitness:

Before joining Orangetheory Fitness in Dubai I used to train two to three times a week, mostly doing High Intensity Interval Training or HIIT. I felt my lifestyle was the biggest thing that was preventing me from being more active, this was compounded by the boredom I felt trying different group exercise classes, with some bad experiences at group training sessions conducted by unqualified trainers which sadly resulted in injuries a couple of times.

Adham first saw Orangetheory Fitness whilst traveling in Los Angeles, having tried it once it quickly became an addiction..


I like the diversity of each class and the fact that you can’t predict what type of training each class will be. I also like the coaches and how they manage and monitor everyone in the class and keeping everyone motivated, I feel like in these classes, you are competing with yourself and everyone around you.


Once I started Orangetheory Fitness and started eating clean, I started seeing results after only 6 weeks. I feel much healthier, lighter and fitter. The early morning sessions always put me in the best mood, after one of these sessions I feel great and ready to take on whatever the day will bring. When I first started at Orangetheory Fitness, I weighed 86kg with a body fat percentage of 27%. Today I am 74kg and 20% ody fat, I couldn’t even run on the treadmills before I joined OTF, now my base pace has increased from 7km/h to 9km/h!

Miquel's Transformation

Members Transformation Stories

The second in our series of posts that look at the transformations of members of Orangetheory Fitness in Dubai, we catch up with Miquel Pancorbo, a 46 year old VP of Strategic Projects in Dubai:

Miquel transformation.jpg

In Miquel’s own words, on the exercise he used to do before starting to train at Orangetheory Fitness in Dubai:

“I have been running since I was 20 years old and I had a periods of a lot of training and periods of less training. Specifically before joining OTF I lived for a year in Istanbul and I was a bit limited in terms of choice to some running, but limited and without structure."

One of the principal things that stopped Miquel from working out more often is something that we can all relate to, the hustle and bustle of a hectic lifestyle and commuting that eats up large parts of the working day. When his wife told him about the benefits of HIIT training and why it really works, he decided to join us at Orangetheory Fitness in Dubai and never looked back!


“The workouts are different every day, this is my favourite thing. Secondly, the sense of community especially after getting to know some of the regulars it becomes fun to train with them. I also like the coaches, I think they are genuine in trying to do the best possible training and they have been helpful on a daily basis in helping us to maintain the right technique”


“Ha... The biggest improvement is being able to handle my two kids of 3 and 4. So, probably power and strength. In general terms I obviously sleep better and feel far more agile.”


“OTF helped me a lot. I run further than i ever did before, being able to complete my first marathon. i can regularly run 15-20km without suffering in excess. I am now concentrating on two aspects: core and running faster. I guess that the right answer is that put me in good general condition, so now I can focus in more specific aspects of the training. And definitely I can see daily that I am in better shape than many 30’s people”

Lexy's Transformation


Members Transformation Stories

In this series of posts we look at individual members who have transformed themselves at Orangetheory Fitness in Dubai, the first one is Lexy, an Area Manager for a chain of restaurants in Dubai.

In Lexy’s own words, before she started training at Orangetheory Fitness in Dubai:

“I was exercising pretty regularly before coming to Orangetheory Fitness, averaging around 3 or 4 times each week. Some of the activities included a lot of yoga, swimming, walking and golf, but the intensity was not there."

Lexy's Transformation.jpg

Like a lot of people who walk through our doors every day, Lexy has had a couple of injuries in the past, which made her a bit apprehensive about pushing herself to a level of exertion required to see results. When a few of her friends heard that Orangetheory Fitness was coming to Dubai from the USA, she jumped at the opportunity and has never looked back.

What do you like about Orangetheory Fitness?

“It’s always different and it is always challenging. Alternate exercises are always available no matter how broken I am on a given day.”

What changes have you seen since starting at Orangetheory Fitness?

“I have now lost 22kg of weight and have seen all the benefits that come with that sort of weight loss. Right now, I am seeing all sorts of muscles popping up that I never had before. My pain levels are more manageable and I am way more in tune with what I put in my body and how that affects my performance. Orangetheory Fitness ultimately lead to a very big lifestyle change for me.”

How has Orangetheory Fitness affected your goals for your
fitness, health and wellbeing?

“Everything has changed for me, I feel like I hold myself more accountable in everything that I do because I have become more disciplined. I have also started physio as well to rehab my past injury and to get as ‘normal’ as possible. I fully intend to keep going until I get to a place where I only need to maintain. I am definitely further along than I ever expected to be at this point.”


Our Secret? HIIT works & Here are 3 Reasons why!

Living in Dubai, it can be difficult to find regular times in your routine to workout. We all know that physical activity is required every day to stay healthy, in fact one study shows that maintaining a physically active lifestyle can have beneficial effects on mental and physical health well into old age. Many experts agree that 30 minutes seems to be the magic number when it comes to daily exercise or physical activity in order to help people lose weight, but wouldn’t it be amazing if you could supercharge that 30 minutes or hour long exercise session so your body’s metabolism is burning more fat for a much longer period of time?

HIIT Exercise in Dubai

High Intensity Interval Training, or HIIT for short, is a type of workout that involves short periods of intense exercise at max effort alternated with periods for recovery. Orangetheory’s workouts are based on the science of HIIT, which is increasingly becoming recognized as one of the best ways to lose weight all over the world.

The BBC recently covered a report in the prestigious British Journal of Sports Medicine which analyzed the results of 36 studies and found that participants engaged in HIIT exercise lost 28.5% more weight!

The reasons behind are thought to be two pronged, the primary reason is the greater energy expenditure after the exercise, with an impact on metabolism, with an increase in metabolic rate that is experienced well into the next day, the second is the impact on appetite, with scientists conducting the study confirming that “In our research, we have shown that appetite hormones are indeed affected.”



HIIT burns a HUGE number of calories, an average 75kg person can expect to burn up to 756 calories in one hour of HIIT based workout. Scientific research has proven that HIIT burns up to 30% more calories than other forms of cardiovascular exercises in the same time period, which means you can burn the same number of calories in 30% less time!


Scientific studies have conclusively established the positive impact of a HIIT workout on your metabolic rate for hours after your workout. We have found that your metabolic rate can remain elevated for up to 36 hours, as your body recovers from the workout, burning an increased number of calories in order to do this. Studies have found that HIIT’s impact on your metabolism is greater than either jogging or weight lifting!

Afterburn of HIIT workouts in Dubai


Your muscles ability to use oxygen is vital, developing this is often a goal in endurance training. The better your muscles are able to utilize oxygen, the slower the lactic acid build up and more stamina you have.

Traditionally, athletes would have looked to long distance running or cycling at a steady rate in order to help build up stamina and endurance, however studies have shown that HIIT workouts can have the SAME benefits in a shorter period of time!