Hello friends. This post should give you everything you need to know about Hybrid fitness training and whether it should become a firm favourite in your life.
Should you start Hybrid fitness 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 training has a future within your workout arsenal 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.
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 training is exactly for you.
This article will dive into the wacky world of hybrid fitness training, a trend that’s shaking up the exercise world. Whether you’re a gym newbie or a seasoned sweat veteran, hybrid fitness is here to spice up your workout routine. At the articles conclusion, you should be able to answer, “What is Hybrid fitness Training? Is it for you?”
Contents
As always, you’ll find the contents below and the relevant article content easily locatable within the post. I’d always recommend a first thorough read through and then feel free to skip to your chosen sections.
What is Hybrid Fitness Training?
Popular Hybrid Fitness brands
Hybrid Fitness Training Benefits
Hybrid Fitness Training Cons
Hybrid Training Workout Examples
My Hybrid Fitness Experience
Should you Start Hybrid Fitness Training?
My Hybrid Fitness Approach
Conclusion
What is Hybrid Fitness Training?
Hybrid fitness 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 Childs name would be hybrid fitness. You could add flexibility, but most popular hybrid fitness training organisations don’t really major on this. Don’t worry I have you covered, click here if you need a great flexibility article in your life.
Technically, if you perform cardio and aerobic work independently, you still hybrid train. However, people generally refer to hybrid fitness training, they’re referring to the below.
Hybrid fitness 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 training being referred to as functional fitness training or met con training (metabolic conditioning training).
Popular Hybrid Fitness Brands
Hybrid fitness 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 emphasize 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 5 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. Pure bread 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.
OrangeTheory Fitness
OrangeTheory Fitness has carved out a niche in the UK’s hybrid fitness 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 landscape.
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.
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.
Hybrid Fitness Training Benefits
The benefits of exercise are well documented, so I’ve only included benefits that are fairly unique regarding hybrid training. In addition to this, those familiar with my previous posts will appreciate I’m not a huge fan of using exercise for fast loss and have omitted any additional calorie burn/body composition benefits spouted by hybrid fitness training enthusiasts.
Time Efficiency
Hybrid workouts are perfect for those with busy schedules because they integrate 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.
Reduced Workout Boredom
The inherent variety in hybrid fitness 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.
Balanced Workouts
Hybrid fitness 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.
Enhanced Functional Strength
Hybrid fitness 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).
Less Muscle imbalances
Gym bro’s are guilty for undertaking 45 variations of chest exercises and barely 1 back exercise. I obviously exaggerate, but hybrid fitness training generally promotes a more balanced and harmonious full body approach.
Social Fitness Aspect
Many fitness endeavours offer a social element. The hybrid fitness training movement is high up there in delivering this benefit on mass. 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.
A High Degree of all Round Fitness
There’s no denying that in comparison to the average solo gym rats routine, hybrid fitness training workouts will increase fitness to a high degree. This isn’t because of some magical voodoo 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 training nicely satisfies the criteria of my fitness adaptation article.
Hybrid Fitness 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.
Complexity in Planning
Designing a balanced hybrid fitness 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 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 workouts 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.
Individual Fitness Goal Hinderance
Hybrid fitness 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.
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 every day attendee, a recreational approach will often mean that this pattern occurs frequently.
My Hybrid Fitness Experience
You’ll recall (here if you don’t) in 2010 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. If you haven’t checked out my article on why you’ll never look like a swimmer, it’s pasted here. It should give some good insight into attempting to emulate a physique of a particular sports participant.
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). 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 form believer in keeping fit in the most enjoyable way. For those that prefer hybrid fitness routines and clubs, I can respect and appreciate that stance. As they say, there’s more than one way to skin a cat.
Hybrid 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 below should provide a feel for hybrid training workout examples. For your ease of understanding, I’ve used the 3 popular fitness brands listed above as examples, and obtained 2 example workouts from each.
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
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
Block 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
Block 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 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
500m row
50 wall balls
1km run
20 kettlebell swings
Repeat for 3 rounds
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 training, you’ll reap the rewards of a leaner, fitter and more healthy physique (combined with a great nutrition plan).
One Question will help you 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 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 we’re all individual and when generalising, there will always be exceptions to the rule, so treat this as a exactly that – generalisation:
Hybrid fitness 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 training and body composition. Do not start hybrid fitness training 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 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 x 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. Here’s an article covering this process and walking you through my ultra endurance hike.
The best of both worlds
Following my 45 minute weight training workout, it’s usually the treadmill for an incline HIIT workout or 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 finishes in the near future (subscribe to get priority notification when it lands).
Here’s 2 hybrid 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 finishes up and the list is endless. These finishers get your heart, lungs and muscles screaming.
Conclusion
So there you have it, an introduction into hybrid fitness 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 workouts certainly aren’t required.
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