Healthy Body Tips

How to Do the Orangetheory Chipper Workout at Home

Doctor Pizza

The Chipper workout is a signature Orangetheory class that combines endurance, strength, and power, designed to push you to your limits. It’s a total-body workout that “chips away” at various exercises, with each round getting shorter but just as intense. If you're looking to replicate this challenging workout at home, here’s how to do it using minimal equipment.

1. What is the Chipper Workout?

The Chipper workout involves a series of exercises completed in high-volume repetitions. The goal is to work through the list, reducing the number of reps as you progress. It’s ideal for burning calories, building endurance, and increasing strength, all while challenging your mental grit to finish the workout.

2. The At-Home Orangetheory Chipper Workout

Here’s an effective version of the Chipper workout that you can do at home. You'll only need basic equipment, like a set of dumbbells, a resistance band, and an exercise mat.

Warm-Up:

Before jumping into the Chipper workout, do a dynamic warm-up for 5-10 minutes to get your muscles ready:

Jumping jacks (1 minute)
High knees (1 minute)
Arm circles (30 seconds each direction)
Bodyweight squats (1 minute)

Workout Plan:

Round 1 (50 Reps Each)

Jump Squats
Begin in a squat position, jump up explosively, and land softly. Repeat for 50 reps.
Push-Ups
Lower your body until your chest is close to the ground and push back up. Modify by dropping to your knees if necessary.
Bicycle Crunches
Lie on your back and bring opposite elbow to knee while extending the other leg out. This move targets your obliques and lower abs.
Mountain Climbers
From a high plank position, drive your knees towards your chest alternately, keeping your core tight.
Alternating Reverse Lunges
Step one leg back into a lunge position, then return to standing. Alternate legs with each rep.

Round 2 (40 Reps Each)

Lateral Bounds
Jump laterally from one side to the other, focusing on landing softly and keeping balance.
Burpees
Drop into a squat, kick your legs back into a plank, return to a squat, and jump up with your arms overhead.
Dumbbell Rows
With a pair of dumbbells or water bottles, bend forward slightly and pull the weights towards your chest, squeezing your back muscles.
Russian Twists
Sit on the floor with your feet slightly lifted and twist your torso side to side, tapping the ground with your hands. Use a weight for added challenge.
Resistance Band Deadlifts
Stand on a resistance band with both feet, hold the handles, and perform a deadlift by hinging at your hips and lowering the band until you feel a stretch in your hamstrings.

Round 3 (30 Reps Each)

Plank Shoulder Taps
From a high plank, lift one hand off the ground and tap your opposite shoulder. Alternate sides while keeping your core stable.
Jump Lunges
Start in a lunge position and jump to switch legs mid-air, landing softly.
Weighted Sit-Ups
Hold a weight or any object and perform a full sit-up, engaging your core.
Box Jumps (use a sturdy chair or step)
Jump onto a raised platform, then step back down. This is great for lower body power and coordination.

Round 4 (20 Reps Each)

Sumo Squats
Perform wide-stance squats with toes pointed out, lowering your body until your thighs are parallel to the ground.
Push-Up to T-Plank
After a push-up, rotate your body into a side plank and raise your arm to the ceiling. Alternate sides.
Single-Leg Glute Bridges
Lying on your back, extend one leg while lifting your hips toward the ceiling. Perform 10 reps per leg.

Round 5 (10 Reps Each)

Burpee Tuck Jumps
Perform a burpee, but instead of a regular jump, explode upwards and tuck your knees towards your chest.
V-Ups
Lie flat on the floor and simultaneously lift your upper body and legs to meet in the middle, forming a "V" shape.

3. Cool Down

After completing the workout, stretch your muscles with a cool-down session:

Forward fold stretch (hold for 30 seconds)
Cobra stretch (30 seconds)
Hip flexor stretch (each side for 30 seconds)
Child’s pose (1 minute)

4. Tips for Success

Pace Yourself: The Chipper workout is about endurance, so it’s okay to take short breaks if needed, but try to keep moving.
Modify When Necessary: Adjust exercises according to your fitness level. For example, do knee push-ups if you can't complete full push-ups, or swap jump squats for regular squats.
Track Your Progress: Over time, aim to reduce the number of breaks and increase the intensity.

Conclusion:

The Orangetheory Chipper workout is a powerful, high-intensity session that will challenge your strength, endurance, and cardiovascular system. By incorporating this routine into your at-home fitness regimen, you can achieve great results with minimal equipment. Make sure to stay consistent, challenge yourself, and always listen to your body.

‍