i'm not familiar with orange theory and such so my advice is going to be a lot more generalized.
typically speaking you can def workout twice a day and reap the benefits of it. however, it's generally recommend you avoid doing two strength training sessions in a day - unless you are a bodybuilder. too much stress on the body and not conductive to a well balanced lifestyle. that aside if you want to do cardio/hiit and lifting on the same day this is something you can do. i think it's suggested to have a 6-8 hour gap between the sessions to allow for hormone levels to start balancing out because you don't want to trigger cortisol and mess up with your progress. i would suggest timing your workouts accordingly and this will help with the exhaustion too that i know you will feel when you start working out this intensely. it can be very taxing on the body.
i used to lift in the AM and do LISS in PM when i was very stressed out during exam season. tech the LISS was very low maintenance and not taxing on my body at all since all i was doing was walking on the treadmill, but when you are eating at a deficit, high daily step count, and weight lifting, your body will take a toll. i lost a lot of weight too just to clarify, but I was a bit burnt out after my exam adrenaline calmed down. I did notice a slight issue with my menstrual cycle - excessive exercising can cause issues with your period and i'd noticed i didn't have a consistent flow but it may have been my exam stress specifically - and more hair loss than usual which is another common side effect. i didn't have much of an appetite, was very clear minded most of the time, more sleepy than usual, and i had a lot of muscle aches because i was not stretching regularly. so stretch. take your stretching sessions seriously! otherwise nothing else comes to mind.
i would not advise doing it for more than 2 weeks - might be able to push it to 1 month as it will very exhausting if you are working out at a high intensity regularly. really listen to your body.
also bear in mind that after 60 mins of LISS cardio your cortisol levels start to rise and cause muscle breakdown o
n a normal day, and then you pair that with weight training on the
same day - it can def be a lot so keep an eye on the length of your sessions. i would keep your lower body lifting session closer to the 1 hour mark too if possible - it might be a little more since you are changing out plates and stuff but hopefully not too bad as I know my own lower body sessions can sometimes go on for 1.5hrs to 2hrs if i'm very stressed. upper body days are not going to be much of a problem for you at all as they don't burn nearly as many calories and it's 1x week, so kinda negligible imo.
for your interests specifically:
- boxing can be taxing - lots of hitting and jump roping. great cardio workout though. you might be able to pair this day nicely with weigh lifting.
- spinning i remembered was very intense - i think the freaking bike was trying to kill me and my womanly bits lol but don't forget - for spinning this is heavy work on the legs. you are going to need to ensure this doesn't fall on leg recovery day. might pair nicely with upper body days.
- typically both these training styles are usually delivered in a HIIT format though so the intensity will be up there so should help conserve muscle mass.
- orange theory sounds like a mix between moderate weights and cardio, but idk if i would do it in conjunction with weight lifting as it might be too much. i do vaguely recall a decent bit of upper body work so maybe keep that in mind to ensure it doesn't fall on upper body recovery days. you could always do a HIIT workout or another leg day instead of orange theory if you prefer.
Thus:
- watch your exhaustion levels - make sure you are stretching and your recovery is on point.
- make sure you are eating enough to support this training regime.
- pair cardio activities with weight training.
With all that being said, one caveat is the weight loss. I understand you want to lose the weight, but if your sole goal is to do these activities in order to further your weight loss, it might or might not work. the body is tricky and it's very smart. it learns to adapt to a lot of stuff. if you push yourself in the long run you prob will see weight loss - very true. but the chances of you gaining the weight back is unfortunately is very high and you might find yourself burnt out from all the activities.
ultimately i really enjoyed working out twice a day for my mental health overall, but i would recommend but not for the weight loss benefits.
PS in case i misunderstood your post if you are
not planning on workout twice a day i'm so sorry for the length of this post. LOL by the time i went back and reread it i had already written a story book so i figured someone might as well benefit from it LOL. but yes, if you are spreading them out over the week you are fine. do whatever activity makes you happy
