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Finding the motivation to exercise can be difficult. This is particularly true in Tokyo, where a bustling lifestyle and strong food culture mean limited time and increased temptation. Going to the gym can be laborious and boring—especially when training alone.

What’s the answer? Orangetheory Fitness (OTF), the Boca Raton, FL-based gym operator with locations in Azabu-Juban and Aobadai, offers a one-of-a-kind, group personal training workout broken into intervals of cardiovascular and strength training that produce maximum calorie burn. Backed by science, the heart rate-monitored, interval training workout is designed to maintain a target zone that stimulates metabolism and increases energy.

During your 60-minute workout at OTF, you’ll be trained by a certified coach through both cardiovascular and strength exercises. Each day has a theme, of which there are four: endurance, strength, power, and the combination of these on the same day. Before class, you will be set up with a heart-rate monitor to track your performance throughout the session. Classes start with a brief rundown of the exercises involved and, if you need that extra push, you can track your progress on the wall-mounted screens displayed with the different-colored training zones.

OTF offers options for everyone, whether you are a walker, jogger, or runner. Instead of the monotonous two-kilometer run on a treadmill, you will be prompted to run at different paces by the coach.

During the weights and strength portion of the workout, video displays are shown on screens to guide you through each exercise. The coach also makes their rounds to motivate and provide additional support to everyone.

With top-of-the-line equipment and a personal coach, you will never again be lost on your fitness journey.

The Orangetheory workout provides scientifically proven benefits based on EPOC (excess post-exercise oxygen consumption). Intervals of cardio and strength exercises are designed to produce 12 minutes or more of training at 84 percent or higher of your individual maximum heart rate. Science proves that 12-plus minutes of exercising in the specific zone of 85–92 percent of your maximum heart rate—what we call the Orange Zone—produces a tremendous metabolic increase and calorie burn. We call this the afterburn.

The results of the workout? Weight loss, increased energy, and visible toning. There’s no mistaking the aches and pains after those first and second Orangetheory sessions, but it’s all in aid of the calorie burn that continues long after your workout has ended—for up to 36 hours!

As Momoko Asai, Orangetheory’s International and PR manager said: “I can feel the effects right after each class—the comfortable muscle pain and sharpened mind. It’s addictive. Some of the floor workouts are quite challenging, but fun to try. They are varied and are things I can’t think of myself, so I enjoy them a lot. One hour feels almost too short sometimes. I enjoy it so much!”

Whether you’re looking for strength training, stress relief, or to burn some calories while working out in a community environment, OTF will get you off the starting blocks and your blood pumping. Take a class and join to experience the benefits: more energy, more drive, more health, and more fun!