If you’re looking to enhance your muscle size and strength along with boosting your cardiovascular endurance, then you might want to consider giving “hybrid training” a try. Trainers endorse hybrid training as a fantastic method for not only building muscle and enhancing cardiovascular fitness, but also for conditioning your entire body. The essence of hybrid training lies in incorporating different types of exercises into a single workout session. This involves combining resistance training and cardio within the same workout instead of dividing them on different days, which can lead to impressive outcomes.
“If you regularly do cardio and lift weights, you’ll improve different areas of your health simultaneously,” explains Domenic Angelino, CPT from Trainer Academy. “Aerobic exercise like running or cycling is effective at improving your heart health. Resistance exercise, like lifting weights or doing pushups, is effective at improving your bone, muscle, and nervous system health. Combined, you’re making progress on many different fronts at once.” Not only that; you’re being more efficient with your time!
Now, let’s dive into how you can start integrating hybrid training into your routine and its many benefits.
How does hybrid training work?
Many gym-goers have their go-to cardio and strength days. There’s nothing wrong with that; however, by splitting things up, you may not be getting the biggest bang for your buck. That’s where hybrid training comes in clutch.
“When you do different types of training on different days, the effects of each workout don’t interact with each other that much. You might find that soreness and fatigue from a heavy leg workout could impact your running speed the next day, but the effects are limited,” Angelino explains. “By contrast, hybrid training necessitates that the different types of exercises you do will interact with each other. You do them back to back within the same workout, so the effects of whichever you do first will influence what happens next. Whichever one you do second can even impact the type of exercise that came before it.”
Hybrid training can help you soak up the most benefits in one combined workout. This is handy when you are short on time, as you don’t have to plan separate cardio and weight training days.
“Hybrid training is very time efficient and can lead to your heart doing more work than it normally would during a resistance training session because of the involvement of cardio,” Angelino adds.
Hybrid training is helping people build muscle and cardiovascular fitness.
People on TikTok are engaging in hybrid training to strengthen their bodies, build endurance, and improve their runs more efficiently.
Hybrid athlete Ramses Principe shared a TikTok video of a weekly training split for lifting and running and outlined the benefits of combining these two forms of exercise. Principe wrote, “Enhanced performance: Build a stronger, more resilient body to power through runs with ease. Injury prevention: Strengthening muscles and improving mobility reduces the risk of common running injuries. Total-body conditioning: Achieve a balanced physique and improve overall fitness levels.”
Another TikTok user and online fitness coach, Emily Jane, shared in a video how she uses hybrid training to build muscle while running. Jane explained, “Find a solid workout routine that benefits both muscle growth, but also your running goals. That’s why movements like single-leg leg press and hip thrust are always a staple for me and my hybrid coaching clients. [In addition,] eat like your life depends on it … it’s also crucial to keep your protein intake high, otherwise you’ll find you won’t build muscle.”
Sample hybrid workout routines:
There are several ways you can organize your own hybrid training plan, and here are some examples to help you get started.
Example #1: Alternate between cardio and resistance training
4 rounds of:
- Dumbbell Goblet Squat, 8 reps
- Sprinting, 45 seconds
4 rounds of:
- Dumbbell Bench Press, 8 reps
- Sprinting, 45 seconds
4 rounds of:
- Lat pulldowns, 8 reps
- Sprinting, 45 seconds
4 rounds of:
- Kettlebell swings, 20 reps
- Running at a fast pace, 3 minutes
- Slow jogging, 10 minutes
Example #2: Cardio first
- Running at a moderate pace, 30 minutes
- Dumbbell Deadlift, 4 sets of 8 reps
- Dumbbell Goblet Squat, 4 sets of 8 reps
- Dumbbell Bench Press, 4 sets of 8 reps
- Dumbbell Bent-over Row, 4 sets of 8 reps
Example #3: Resistance training first
- Barbell Back Squat, 4 sets of 8 reps
- Dumbbell Romanian Deadlift, 4 sets of 8 reps
- Dumbbell Incline Bench Press, 4 sets of 8 reps
- Cable Seated Row, 4 sets of 8 reps
- Running at a moderate pace, 30 minutes
Frequently Asked Questions
What is hybrid training?
Hybrid training is a workout regimen that combines different types of exercises, such as strength training, cardio, flexibility work, and sometimes even other fitness modalities like yoga or Pilates. The goal of hybrid training is to provide a well-rounded fitness approach that focuses on building strength, endurance, and flexibility all in one program.
What are the benefits of hybrid training?
- Increased Muscle Strength: By incorporating strength training exercises, hybrid training helps build and tone muscles.
- Improved Cardiovascular Health: Including cardio workouts in a hybrid training program can enhance heart health and endurance.
- Enhanced Flexibility: Adding flexibility work like yoga or stretching can improve overall range of motion and reduce the risk of injury.
- Time Efficiency: Hybrid training maximizes workout efficiency by combining different types of exercises into one session.
- Prevents Workout Plateaus: The variety in exercises helps prevent plateaus and keeps the body challenged.
Is hybrid training suitable for beginners?
Hybrid training can be suitable for beginners as long as the program is appropriately tailored to their fitness level and goals. It’s essential to start slowly, focus on proper form, and gradually increase intensity to prevent injury and ensure progress. Consulting with a fitness professional to design a personalized hybrid training plan can be beneficial for beginners.
How can I incorporate hybrid training into my fitness routine?
To incorporate hybrid training into your fitness routine, start by defining your goals and assessing your current fitness level. From there, you can create a workout plan that includes a mix of strength training, cardio, and flexibility exercises. Some options include participating in hybrid workout classes, following online hybrid training programs, or working with a personal trainer to develop a customized plan.
