I checked out Orangetheory Fitness, and it was awesome! OTF workouts will always incorporate the treadmill, the row machine and strength training (free weights, TRX, BOSO balls, medicine balls, etc), but it’s my understanding that the order, drills and combination will always be different. They also have a spinning bike for anybody taking care of injuries who can’t use the treadmill or row machine.
If you have a HR monitor, strap it on and after a proper warmup, try to get 12-20 minutes in the ‘orange’ zone, which is 84-91% of your maximum heart rate. The workout below suggests you use a spin bike, but use any cardio machine that’s available to you. If you’re using a treadmill, adjust your incline to 7% or higher at a power walk pace in place of the 65 RPMs on the bike. Let me know if you need clarification! Happy sweating!