the ultimate Guide to Hybrid Fitness Cross-Training

Hello friends. This post will give you everything you need to know about hybrid fitness cross-training and whether it should become a firm favourite in your life.

Should you start hybrid fitness cross-training?

That depends. Before you click away and start ordering me a prize for the most woolly answer on the internet, do bear with me. 

Whether hybrid fitness cross-training has a future within your over 40 mens fitness journey comes down to a counter-question: What are your goals? If you simply want to look good naked, improve your health, longevity, and fitness, I’d advise probably not. 

However, if you relish personal or social challenges, don’t fancy the monotonous routine of conventional training, and want to mix up strength and cardio, then perhaps hybrid fitness cross-training is exactly for you. 

This article will dive into the wacky world of hybrid fitness cross-training, a trend that’s shaking up the exercise world. Whether you’re a gym newbie or a seasoned sweat veteran, hybrid fitness cross-training is here to spice up your workout routine.

What is Hybrid Fitness Cross-Training?

Hybrid fitness cross-training is a perfect example of a seemingly complex subject, which is really rather simple.

Imagine cardio and strength training had a love child. That child’s name would be hybrid fitness cross-training. You could add flexibility, but most popular hybrid fitness cross-training organisations don’t really major on this.

Technically, if you perform cardio and aerobic work independently, you still hybrid train. However, when people generally refer to hybrid fitness cross-training, they’re referring to the following.

Hybrid fitness cross-training is a workout approach that combines strength training and cardiovascular exercises into a single regimen. It’s like getting the best of both worlds, mixing weightlifting with activities like running, rowing, or high-intensity interval training (HIIT). The goal is to create a balanced fitness routine that builds muscle, enhances cardiovascular health, and boosts overall performance. Instead of performing your strength training and cardio workouts independently, hybrid training merges the two.

You’ll often hear of hybrid fitness cross-training being referred to as functional fitness training or met con training (metabolic conditioning training).

“Combining resistance training with cardiovascular exercise within a single workout can improve both strength and aerobic capacity, leading to overall better physical performance. This blend has been shown to improve long-term health markers, such as heart rate variability and insulin sensitivity.”
— Dr. Thomas Church, Director of Preventive Medicine Research at Pennington Biomedical Research Center

Before we get into the meat of the article, a word of caution – don’t fall for one of the largest myths surrounding hybrid fitness cross-training. Some die hard fans will incorrectly state it’s far superior for fat loss. There is no best exercise for fat loss. Diet takes care of this.

Popular Hybrid Fitness Brands

Hybrid fitness cross-training has surged in popularity across the UK (will be an identical trend for my American/other country readers). As the trend gains traction, several brands have emerged as leaders in the hybrid fitness arena. Here’s a look at the five most popular hybrid fitness brands making waves in the UK. For further reading, I’ve pasted the website below each example.

CrossFit

Ah, the OG. For those of you without an 11-year-old child enlightening them to the meaning of OG, it simply means the ‘original gangster’. The original or originator and one that is highly respected or regarded.

CrossFit was founded in 2000 by Greg Glassman in Santa Cruz, California. Glassman, a former gymnast, developed the program to emphasise functional movements performed at high intensity, combining elements of weightlifting, gymnastics, and cardiovascular exercise. The first CrossFit gym, or “box,” quickly gained popularity for its varied, intense workouts known as Workouts of the Day (WODs). By 2005, the CrossFit Games were established, showcasing elite athletes and further boosting the brand’s visibility. Today, CrossFit has thousands of affiliates worldwide, promoting a community-focused approach to fitness and revolutionising the way people train.

Of the five hybrid fitness brands listed within this section, I’ve attempted CrossFit and stuck to it for a while. More on this below. When I dabbled back in 2010, CrossFit had a terrible ‘niche’ reputation, and all sorts of allegations were being thrown at it. Purebred powerlifters and weightlifters were criticising it for bad form and undertaking exercises not meant for high-rep work (depending on the CrossFit box’s training competence and due diligence to safety – they had a point). A condition known as Rhabdomyolysis (or rhabdo for short) was also strongly associated with CrossFit.

Nowadays, as mentioned above, CrossFit is generally well respected and gaining popularity by the day.

https://www.crossfit.com

OrangeTheory Fitness

OrangeTheory Fitness has carved out a niche in the UK’s hybrid fitness cross-training market with its science-backed approach to training. Each workout is designed to keep participants in the “orange zone,” a target heart rate range that boosts metabolism and energy. Classes combine treadmill running, rowing, and strength training, ensuring a full-body workout that burns calories and builds muscle. The combination of heart rate monitoring and high-intensity interval training (HIIT) keeps workouts both challenging and efficient, attracting a loyal following.

https://www.orangetheory.com/en-gb

F45 Training

F45 Training, with numerous locations across the UK, stands for Functional 45-minute sessions, and it lives up to its name by offering high-intensity group workouts that are both time-efficient and effective. The workouts blend functional movements with a mix of cardio and strength training, all within a 45-minute class. Each session is different, ensuring variety and keeping members engaged. The brand’s community-focused approach and the constant variation in workouts make F45 a standout in the hybrid fitness cross-training space.

https://f45training.com

HYROX

HYROX is relatively new but rapidly gaining popularity in the UK, especially among those looking for a competitive edge. It combines functional strength exercises with endurance components, structured around an indoor fitness race. Participants tackle a series of stations featuring movements like sled pushes, rowing, and burpee broad jumps, interspersed with running segments. HYROX’s race format adds a layer of excitement and motivation, appealing to both fitness newcomers and seasoned athletes looking for a new challenge in hybrid fitness cross-training.

https://hyrox.com

Barry’s Bootcamp

Barry’s Bootcamp is renowned in the UK for its high-energy, high-intensity workouts that combine treadmill running with strength training. The signature Red Room, equipped with low lighting and pumping music, creates an immersive workout experience. Each class targets different muscle groups, ensuring a comprehensive fitness approach throughout the week. Barry’s blend of cardio intervals and strength exercises maximises calorie burn and muscle toning, making it a favourite among fitness enthusiasts in the hybrid fitness cross-training space.

https://www.barrys.com

Hybrid Fitness Cross-Training Training Benefits

The benefits of exercise are well documented (see my general adaptation response article) , so I’ve only included benefits that are fairly unique regarding hybrid fitness cross-training. In addition to this, those familiar with my previous posts will appreciate that I’m not a huge fan of using exercise for fat loss and have omitted any additional calorie burn/body composition benefits spouted by hybrid fitness enthusiasts.

Time Efficiency

Hybrid fitness cross-training is perfect for those with busy schedules because it integrates multiple types of exercises into a single session. This approach allows you to achieve significant fitness gains in less time, making your workouts highly efficient.

“A 2019 study published in the Journal of Strength and Conditioning Research found that hybrid workouts combining strength and cardio led to similar or greater fitness gains in less time compared to traditional, separate training regimens.”
— Journal of Strength and Conditioning Research, 2019

Reduced Workout Boredom

The inherent variety in hybrid fitness cross-training keeps your workouts fresh and engaging. By mixing different exercises, you prevent monotony and stay mentally stimulated, which increases the likelihood of sticking with your fitness routine.

“Exercise adherence tends to be higher in programs that involve varied workouts, as the mental stimulation and challenge of new exercises keep participants motivated.”
— Dr. Michelle Segar, University of Michigan, author of “No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness”

Balanced Workouts

Hybrid fitness cross-training offers a balanced workout by combining strength training and cardiovascular exercises. This ensures you’re building muscle while enhancing cardiovascular health, leading to a well-rounded fitness profile.

“Research has shown that combining strength and aerobic exercises leads to a well-rounded fitness profile, improving muscle hypertrophy while also enhancing cardiovascular function and fat oxidation.”
— American College of Sports Medicine, Position Stand on Concurrent Training

Enhanced Functional Strength

Hybrid fitness cross-training often involves functional and unique movements that mimic everyday activities, improving your overall physical performance and making daily tasks easier. This also helps in increasing resilience to injuries (if performed correctly).

“Functional training mimics real-life movements and has been shown to improve overall mobility, stability, and balance, which reduces the risk of injury during daily tasks.”
— British Journal of Sports Medicine, 2017

Less Muscle Imbalances

Gym bros are guilty of undertaking 45 variations of chest exercises and barely 1 back exercise. I obviously exaggerate, but hybrid fitness cross-training generally promotes a more balanced and harmonious full-body approach.

Social Fitness Aspect

Many fitness endeavours offer a social element. The hybrid fitness cross-training movement is high up there in delivering this benefit en masse. Participants will almost consider themselves family. Whether it’s representing the club in a local/national games event or a partner/group-based session, you won’t be left wanting for friends.

“Research indicates that social support in group fitness settings, such as CrossFit or hybrid training programs, enhances motivation and long-term adherence to fitness goals.”
— International Journal of Behavioral Nutrition and Physical Activity, 2016

A High Degree of All-Round Fitness

There’s no denying that, in comparison to the average solo gym rat’s routine, hybrid fitness cross-training workouts will increase fitness to a high degree. This isn’t because of some magical reason, but generally, the athletes will push each other, work to time or a set number of reps, and competition usually brings out the best efforts in people.

Hybrid Fitness Cross-Training Cons

Risk of Overtraining

Combining strength and cardio exercises can lead to overtraining if not properly managed. Enthusiasts will often attend these sessions many times per week, and sometimes twice a day. This can result in fatigue, injuries, and burnout, especially for those new to intense workout regimens.

“Without proper recovery, the body may experience chronic fatigue or overtraining syndrome, which can severely hinder progress and increase injury risk.”
— Dr. James Hoffmann, co-author of “Recovering from Training: How to Manage Fatigue, Avoid Burnout, and Maximize Recovery”

Complexity in Planning

Designing a balanced hybrid fitness cross-training routine can be challenging. It requires careful planning to ensure that both strength and cardio components are effectively integrated, which can be overwhelming for beginners.

Equipment Requirements

Hybrid fitness cross-training often necessitates a variety of equipment, from weights to cardio machines. This can be expensive and may not be feasible for those with limited access to a fully equipped gym.

Recovery Needs

The intense nature of hybrid fitness cross-training increases the importance of adequate recovery time. Without proper rest and sleep, the body may not have enough time to repair and grow stronger, potentially leading to decreased performance.

“Adequate recovery is crucial in high-intensity training programs. Research has shown that lack of sleep and recovery time can reduce muscular strength by up to 20% and impair the body’s ability to recover from exercise-induced stress.”
— European Journal of Applied Physiology, 2018

Individual Fitness Goal Hinderance

Hybrid fitness cross-training may not be suitable for everyone. Individuals with specific fitness goals, such as bodybuilding or marathon running, might find that hybrid training does not align perfectly with their specialised needs. You’ll get to an overall great level of fitness with a hybrid fitness program, but if you have a specific goal to achieve, serving one master will get you there quicker and allow for optimal performance.

“For individuals with specific fitness goals, such as maximizing muscle hypertrophy or preparing for endurance events, hybrid training may not provide the focused intensity required to optimize performance in a particular area.”
— Dr. Brad Schoenfeld, author of “Science and Development of Muscle Hypertrophy”

Too Much Variation

Some workouts won’t repeat for a considerably long time. You could be performing pull-ups for a workout and not repeating the movement for 2-3 weeks. Unless you’re a die-hard everyday attendee, a recreational approach will often mean that this pattern occurs frequently.

Lack of Flexibility

Most Hybrid exercise classes will severely neglect flexibility. it’s a key aspect of fitness that must be worked on, particularly as we age.

My Hybrid Fitness Experience

I commenced an epic quest into understanding why I couldn’t get lean for a holiday. I was exercising for 12 hours a week. It turns out I was simply not monitoring my calories. The old saying is true, you can’t out-exercise a bad diet.

Before I reached the above conclusion, a new ‘sport’ called CrossFit was becoming increasingly talked about. The athletes looked strong and ripped. I figured if I drank from the CrossFit cup, I too would become shredded.

My delusion aside, I managed to maintain a good general level of conditioning during my 3 months of engaging in CrossFit. I didn’t lean down as I was yet to fix my diet.

I attended my CrossFit gym around 4-5 times a week (the equivalent of my gym routine frequency). The results were, I maintained a high level of cardiovascular conditioning and did notice an overall decrease in muscle mass and strength.

Although I don’t subscribe to hardcore ‘bro’ workouts, I do lean more towards enjoying bodybuilding-type workouts more. I’m also a fan of splitting my cardio from strength training (to a certain point, see below). I enjoyed my time at CrossFit, but am a firm believer in keeping fit in the most enjoyable way. For those that prefer hybrid fitness cross-training routines and clubs, I can respect and appreciate that stance. As they say, there’s more than one way to skin a cat.

Hybrid Fitness Cross-Training Workout Examples

You’ll be familiar with standard workout routines, such as a strength training workout focusing on body parts, or push-pull legs etc., and separate HIIT or steady-state cardio sessions.

The examples below should provide a feel for hybrid fitness cross-training workouts. For your ease of understanding, I’ve used the three popular fitness brands listed above as examples and obtained two example workouts from each.

CrossFit Workout Examples

CrossFit Workout Example 1: Cindy
AMRAP (As Many Rounds As Possible) in 20 minutes

• 5 pull-ups
• 10 push-ups
• 15 air squats

CrossFit Workout Example 2: Fran
For Time

• 21-15-9 reps of:
• Thrusters (95/65 lbs)
• Pull-ups

Orange theory Workout Examples

OrangeTheory Fitness Workout Example 1: Power Day
Warm-up – 5 minutes of dynamic stretches and light jogging

Block 1 (Treadmill)

• 1-minute push pace
• 1-minute all-out sprint
• 1-minute recovery walk
• Repeat for 10 minutes

2 (Rowing)

• 500 meters at a moderate pace
• 1-minute rest
• 250 meters at a fast pace
• 1-minute rest
• Repeat for 10 minutes

Block 3 (Strength Training)

• 10 dumbbell thrusters
• 15 TRX rows
• 20 kettlebell swings
• Repeat for 3 rounds

OrangeTheory Fitness Workout Example 2: Endurance Day
Warm-up – 5 minutes of dynamic stretches and light jogging

Block 1 (Treadmill)

• 10 minutes at base pace
• 5 minutes at push pace
• 2 minutes all-out sprint
• 3-minute recovery walk

2 (Rowing)

• 1000 meters at a steady pace
• 2-minute rest
• 500 meters at a moderate pace
• 2-minute rest
• 250 meters all-out

Block 3 (Strength Training)

• 12 deadlifts
• 15 chest presses
• 20 squats
• Repeat for 3 rounds

Hyrox Workout Examples

HYROX Workout Example 1: HYROX Circuit
Warm-up – 5 minutes of dynamic stretches

Circuit

• 1km run
• 100m sled push
• 100m sled pull
• 1km run
• 80m burpee broad jumps
• 1km run
• 100m farmer’s carry
• 1km run

HYROX Workout Example 2: Endurance and Strength
Warm-up – 5 minutes of dynamic stretches

Circuit

Repeat for 3 rounds

500m row

50 wall balls

1km run

20 kettlebell swings

Should you Start Hybrid Fitness Training?

Armed with the above information, only you can ascertain whether it’s worth pursuing.

Providing you work hard at conventional training or hybrid fitness cross-training, you’ll reap the rewards of a leaner, fitter, and healthier physique (combined with a great nutrition plan).

One question will help assist you in reaching the correct answer:

What are your fitness goals?

Omitting a specialist fitness/sport endeavour (marathon running, powerlifting, bodybuilding, football etc.) where the participant will already have a sports-specific training plan in place, there are two main factors that separate hybrid fitness cross-training and conventional working out.

The below factors are a generalisation for the average recreational fitness enthusiast. When referring to conventional working out, I specifically mean the standard weights/calisthenics workout and separate cardio sessions (or no sessions, excluding sports-specific examples as per above). The beauty of humans is that we’re all individual, and when generalising, there will always be exceptions to the rule, so treat this as exactly that – a generalisation:

• Hybrid fitness cross-training primarily focuses on fitness performance, and looking good is a secondary byproduct.
• Conventional training focuses on looking good naked, and fitness performance is a secondary byproduct.

Remember, there is nothing magical about hybrid fitness cross-training and body composition. Do not start hybrid fitness thinking it’s a magic bullet to getting you lean and ripped. It’s not, and diet gets you lean.

Why hybrid fitness would be a right fit for you:

• You enjoy community-based fitness competition.
• Varied and mixed strength/cardio workouts appeal to you.
• Looking good is a secondary goal to performance endeavours.
• You have excess time to invest in multiple sessions per week.
• All-round fitness goals – strength and cardio.

Why conventional fitness training would be a right fit for you:

• You generally like training alone and not adhering to specific class times.
• Your primary goal is to look good with associated secondary benefits.
• You have minimal time to invest and are limited to home/gym workouts 2-3 times a week.
• A more specific goal of muscle mass or increased cardio endurance, and you require a training program more geared towards one.

My Hybrid Fitness Cross-Training Approach

You’ll now have access to a plethora of various articles within my blog, so I won’t go over already published ground. If you’re new to my work, my fitness routine generally centres around:

If I’m not training for an endurance event, my fitness goals are to ensure I equally look good naked and maintain a high level of strength and cardio conditioning.

I invest minimal time into training, around 1 hour 15 mins of weight/cardio 3 times a week. I focus on intensity.

When I’m training for an ultra endurance event, my training increases in frequency and the strength training gets reduced.

The Best Of Both Worlds

Following my 45-minute weight training workout, it’s usually the treadmill for an incline HIIT workout or the elliptical trainer. I do go through periods of adding met con workouts as finishers instead of conventional equipment. I will add another article on met con finishers in the near future (subscribe to get priority notification when it lands).

Here are two hybrid fitness cross-training finisher examples. You can make your own up and as advised, I will write a blog post covering this.

Burpee/Kettlebell Swings

• 1 burpee and 1 kettlebell swing
• 2 burpees followed by 2 swings
• Repeat the process up to 10
• Then work down from 10 to 1
• Ideally none, but rest according to need

For time

• Row 500 metres
• 50 squats
• Row 400 metres
• 40 sit-ups
• Row 300 metres
• 30 push-ups
• 200-metre row
• 20 walking lunges
• 100-metre row
• 100 burpees

As mentioned, you can make your own finishers up and the list is endless. These finishers get your heart, lungs, and muscles screaming.

Key Takeaways

1. Hybrid fitness cross-training combines strength training and cardio exercises into a single, efficient workout regimen, ideal for those seeking balanced overall fitness.
2. It offers a time-efficient way to achieve both muscular strength and cardiovascular endurance, making it appealing to people with busy schedules.
3. The variety in hybrid fitness helps prevent workout boredom, keeping you engaged and motivated through different exercises. it’s a great option if you can’t get motivated for solo fitness.
4. Hybrid training improves functional strength, mimicking everyday movements, which can reduce the risk of injury and improve overall performance.
5. Overtraining is a potential risk, especially for beginners, due to the combination of high-intensity strength and cardio in frequent sessions.
6. Hybrid fitness cross-training is not a magic solution for getting lean and ripped—nutrition plays the most important role in body composition.
7. This training style suits individuals seeking all-around fitness and those who enjoy varied, community-based workouts, but may not be ideal for people with very specific fitness goals.
8. Hybrid fitness brands like CrossFit, OrangeTheory, and HYROX offer structured programs that provide competitive and social elements, appealing to a wide audience.

Conclusion

So there you have it, an introduction to hybrid fitness cross-training. If it’s something you’re keen to explore, search up your local club and go check it out. You may love it!

For the majority of people looking to lose fat and get into great shape, hybrid fitness cross-training workouts certainly aren’t required.

“Hybrid fitness programs that integrate strength and cardiovascular training are an excellent way to improve overall fitness and maintain a high level of functional performance across various disciplines.”
— Dr. John Berardi, co-founder of Precision Nutrition

But, for the competitively minded of you who like workout variation, it may be just the ticket to freshen up your training.

Chat soon,
Matt