“Hearst Magazines and Yahoo may earn commission or revenue on some items through these links.”
What if you could squeeze the best of both worlds—strength and cardio—into each workout without having to choose? That’s exactly what hybrid training is all about. It’s an efficient way to combine lifting weights with heart-pumping cardio to crush multiple fitness goals at once. Think building muscle, boosting endurance, saving time, and even potentially helping you prevent overuse injuries.
“In the past, fitness experts have poo poo’ed the idea of blending both [strength and cardio], stating that you lose muscle when you focus on cardio and weaken endurance performance when you gain muscle,” says Tina Tang, CPT, a personal trainer and strength coach. “However, with the popularity of Hyrox competitions and fitness studios like Barry’s and Orangetheory, the general consensus is now that we can do both, and hybrid training has become very popular.”
“People want to get the most out of their workouts without spending hours at the gym,” she says. Below, experts break down exactly how hybrid training can help you do just that, plus, their top tips to get started.
Meet the experts: Tina Tang, CPT, RKC, SFL, is a personal trainer, strength coach, and founder of Iron Strong Fitness who focuses on helping women in middle age build strength. Corrine Carnation, CPT, is a personal and group trainer at Equinox and the creator of Better You, Better Living, a virtual training program. Claudette Sariya, CPT, is a personal trainer and fitness educator who was a member of the Women’s Health/Men’s Health Strength in Diversity program’s class of 2023. Roxie Jones CPT, is a strength and nutrition coach and founder of Body Rox, a virtual and in-person training program.
What exactly is hybrid training?
Think of hybrid training as the multitasking pro of the fitness world. Rather than committing to one style of training for weeks at a time, it’s all about mixing strength moves (hello, dumbbell exercises) with cardio (like sprints or cycling) for a workout that’s equal parts efficient and effective.
“Hybrid training blends the best of both worlds to improve your endurance and strength,” says Corrine Carnation, a personal and group fitness trainer. “While some people may focus solely on resistance training or just do cardio (like a marathon runner, for example), hybrid training is all about balancing both aspects of fitness for a well-rounded approach.” It’s a great way to work toward multiple goals at once, she says.
On some days, you’ll focus strictly on strength, some days cardio, and some days, a mix of both. That may look like lifting weights then ending the workout with a short run, or even a HIIT finisher. Or it could look like a circuit with a mix of strength and cardio exercises mixed throughout the workout. “It’s a holistic approach to fitness that can include many variations to keep you engaged and challenged, and it’s a way to improve our daily movement overall,” says Claudette Sariya, CPT, a trainer and fitness educator.
Why Hybrid Training Is Worth Your Time
Hybrid training can be a smarter, more time-efficient, and balanced way to work out, depending on your goals. You’ll get stronger, boost your endurance, and keep things exciting in the process. Here are a few of the top benefits of hybrid training, according to experts:
-
You’ll save serious time. No need to split your workout into strength AND cardio days. Hybrid training lets you do it all in one go. It’s a practical way to work out without sacrificing results, says Sariya.
-
It makes you stronger for real life. Lugging groceries? Running after your kid? Going for a hike? Daily tasks get way easier when you’ve got both strength and cardio on lock. “You’ll feel more prepared for real-life challenges,” says Tang.
-
Your heart will thank you. Seventy-five percent of Americans don’t meet the CDC guidelines for strength and aerobic activity, according to data collected and published in 2020 by the National Center for Health Statistics, says Tang. Which is a bummer, because cardio is clutch for heart health, and strength training helps your muscles stay strong. Together? Chef’s kiss.
-
You’ll burn more calories. You’re torching calories and building muscle at the same time, says Tang. Win-win for your metabolism.
-
It helps prevent workout ruts. The variety in hybrid training keeps things fresh and fun, so you’re less likely to get bored and quit, say Tang and Sariya.
-
It’s easier on your body. Mixing up your routine can help reduce the risk of overuse injuries and strengthen stabilizing muscles. This type of training really helps prevent burnout and injury, says Carnation.
How To Know If A Hybrid Training Approach Fits Your Vibe
If you’re already working out about four days a week and want to balance cardio and strength workouts without additional sessions, hybrid training might be your new BFF. It’s ideal for someone who is short on time and wants to improve both their cardio and strength or level up their performance metrics like power and stamina, says Roxie Jones, CPT, a strength and nutrition coach. It’s especially clutch for busy folks who don’t have hours to spend at the gym in a single session.
Basically, it’s a balanced, time-saving way to stay fit for the everyday exerciser with a goal of improving their overall fitness. If your goals lean toward something ultra-specific (like running a marathon or maxing out your deadlift), you might want to stick to a more focused program. But for most people? Hybrid training is a great solution.
Even if you’re not a dedicated “athlete,” hybrid training can be good for you, says Sariya. “If you’re not sure if hybrid training is for you, or how you can best train as a hybrid athlete, it’s best to chat with a personal trainer or fitness coach.”
If this sounds like your vibe, you might be wondering where to start. A hybrid training plan doesn’t need to be complicated—it’s all about balancing strength and cardio in a way that’s manageable and effective for your schedule. Whether you’re a beginner or looking to refresh your routine, here’s a sample training program to get you going, designed by Tang:
Hybrid Training Plan
Tips To Crush Your Hybrid Training Routine
Before diving into hybrid training, it’s important to know what you’re getting into to set yourself up for success. Whether you’re new to mixing cardio and strength in a single program or just need a refresher, these expert-backed tips will help you train smarter, recover better, and keep your motivation high as you crush your fitness goals.
-
Start small. Don’t try to crush heavy lifting and intense cardio in the same session right away, says Tang. Begin with two strength days and one light cardio day, then build up. Eventually, you can mix strength and cardio in one session if that feels right for you.
-
Rest like it’s your job. “Without enough rest, you risk burnout or injury,” says Carnation. Sleep becomes extra important with any new training program, so aim for at least seven to nine hours per night and alternate heavy days with lighter ones. Foam rolling or yoga can also help.
-
Track your wins. Keeping tabs on weights, reps, and times helps you see progress and stay motivated, says Sariya.
-
Form first, always. Hybrid workouts often involve dynamic movements, so prioritize proper form to prevent injuries, says Tang.
-
Fuel your body’s engine. Women often undereat, which affects performance, says Tang. A balanced diet is non-negotiable if you want to crush your hybrid training program (or any program).
You Might Also Like
