Hybrid workouts: combining cardio, strength, and fun

Forget endless hours on the treadmill or struggling through bicep curls until your arms feel like jelly. There's a new, more effective, and dare we say, fun way to work out: hybrid workouts.

What are hybrid workouts?

Hybrid training, also known as hybrid workouts, involves mixing different exercise styles to achieve all-round fitness. Think strength training and cardio, all rolled into one sweat-inducing, calorie-torching session. It's appealing because it busts workout boredom, challenges your body in new ways, and delivers serious bang for your buck.

What are the benefits of hybrid workouts?

Increased calorie burn

Merging resistance training and cardio endurance means you'll burn more calories in a single session compared to doing them separately. This is because both types of exercise increase the body's energy demands, leading to a greater calorie burn overall.

Improved cardiovascular fitness

Hybrid workouts can boost your Vo2 Max (cardiovascular capacity) better than straight cardio alone. Studies show that groups performing hybrid workouts experienced improvements in Vo2 Max that outstripped the cardio-only group.

Reduced risk of injury

If both your heart and muscles are stronger, your body is better able to protect itself in both cases. Training across different intensities, loads, and distances could cause greater physical outputs, endurance, and offer protection against injury.

Efficiency

You'll reap the rewards of both types of training in a shorter space of time. This is opposed to sticking to a regimented program where each day or session is dedicated to one exercise. In other words, you can look at it as working smarter, especially when you're pressed for time.

Greater physical preparation

Hybrid training readies you for everyday physical activities, too. You'll be able to run for the bus without feeling like you're going to pass out, and carrying all those shopping bags won't feel like such a slog. It feels nice to feel fit.

Tips for getting started

Are you keen to give hybrid workouts a go? Here are a few tips for beginners:

Set realistic goals: decide what you want to achieve. Are you training for a race, trying to build muscle, or just wanting to be all-around fitter? Use your destination to create a plan that works for you, your goals, and your interests.

Warm up properly: prepare your muscles for the workout. A pre-workout Yoga or Reformer Pilates Recovery class can help you stretch out all the kinks of the day.

Mix it up: don't be afraid to experiment with different exercises and formats to find what you enjoy. After all, that’s the whole point of doing hybrid workouts!

Listen to your body: rest and recovery are crucial. Don't push yourself too hard, especially when starting. Taking a post-workout dip in the pool or a steam in the sauna can do wonders.

Consider swapping running: running can be replaced with swimming, elliptical training, or the Stairmaster. But, if running is your jam but you’re over jogging on a treadmill, consider joining a running club. It can boost your motivation and is loads of fun.

Does Virgin Active offer hybrid training?

Grid Training: this is a great hybrid training option for boosting cardio and strength training. During a Grid Training class, you’ll combine high-tech equipment and interval training to improve your overall fitness.

It’s a great way to add variety to your workout routine and we have a killer soundtrack playing to keep the vibes pumping. Plus, it’s a bunch of fun while making new friends.

Personal Training: sometimes, you need a little help from the pros. Work with one of our Personal Trainers to create a hybrid training program designed to meet your goals. They can also help motivate you to remain on track or give you nutrition tips that’ll complement your killer workout.

Your own thing: nobody knows your body like you do, so why not design your own hybrid training session? At all our locations, you’ll have access to functional training equipment and vast open spaces. A good starting point is to have a basic session where you alternate between sets of squats, lunges or presses with short bursts on the treadmill or rower.

Mix, match and start kicking goals

Hybrid training can be a smarter, more engaging way to train. It’s about building a body that's strong, capable, and ready for anything life throws your way. If you want a personalised plan to conquer the world of hybrid fitness, book a session with one of our expert Personal Trainers and let them guide you on your journey.