How to Create a Killer Hybrid Workout Plan at Home
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I love creating a killer hybrid workout schedule! Mixing two or more of my favorite programs is always a great way to get max results if you follow these guidelines.
I have combined several Beachbody workouts to keep my workout from getting boring and getting max results at home. It does not have to be a Beachbody workout though, and you do not need a lot of stuff to get a tough workout at home.
Why Choose a Hybrid Workout
- A hybrid helps shock your muscles and give you better results.
- The variety of a hybrid helps you from getting bored.
- You can modify it more than a regular workout to suit your needs. Need low-impact workouts? Need a shorter workout on Tuesdays? Make it happen with a hybrid!
How to Create a Hybrid Workout Plan
- Pick two or more workouts you love. One should be cardio heavy like TurboFire, and one should be more strength oriented like ChaLEAN Extreme or Body Pump.
- Aim for strength training 2-3 days a week depending on your goal.
- Then, aim for cardio training 2-3 days a week depending on your goal.
- Leave a day for rest and a day for flexibility training (you need it!!! Don’t skip it or you risk injury).
- Write it down on a calendar. I use a free printable and write it down.
How to Choose Cardio vs. Strength as a Base
- If you want to tone your muscles or are over 30, you will want to do strength training 3 days a week. Why? It will help lower your body fast, boost your metabolism long term, and after 30 women begin to lose muscle. Our muscle is what helps fight cellulite and gives our body shape.
- If you want to lose weight primarily and are under 30 years old, you may want to do cardio 3x a week because it is a higher calorie burner.
Have you ever done a hybrid? What two workouts did you combine?
Not sure about making your own? Check out my list of hybrid workouts for inspiration.
*Always ask your doctor before adding or changing your daily workout or diet. I am just sharing what has worked for me.
This is some really good information, I recently started thinking I need to switch up my workouts and add in strength training, I’ve just been running on my boring ol’ treadmill and it’s really not doing much, I think my body is bored too!
That’s actually why I started doing the DVDs! I was doing the treadmill or bike everyday. It was so boring, and my body stopped responding. I love mixing it up, and I still walk/run every now and then :)
I am in the process of creating one with Les Mills Combat, Hip Hop Abs and Brazillian Butt Lift. Not sure If I should include insanity as well. What do you think? Is it too much?
Any input would be greatly appreciated! :)
Hey Vanessa,
Oh that sounds like a fun workout!! What do you think about Combat? I just got it! :) I think you could add Insanity. I would stick to month 1 since its close to the same amount of time. What are your goals for the hybrid?
Kalee
Kalee, thank you so much for this information! I’ve been looking for a new workout and have a decent library from Beachbody and will now be able to create effective training for myself with your tips! Awesome job!
I follow you on Pinterest and also on this website. I finished up my 2nd round of 21 Day Fix. I lost 7 lbs/7 inches the first round but with the second I’ve basically just maintained. I purchased the TJ series because I need lower impact and thought maybe TFire would be too hard on my knees. Do you have a good hybrid for 21 DF & TJ or do you think this isn’t a great hybird to combo?
Thanks for reaching out to me on SoreyFitness! :) It means a lot! Congratulations on losing 7lbs and 7 inches with the 21 Day Fix!! I think I would go through TurboJam for at least 30 days, and then you could start to mix them in together. You just don’t want to do strength days back-to-back. Does that make sense? Do you have a coach you are working with to help break your weight loss plateau and help you reach your fitness goals?
Talk to you soon!
Kalee
Ladies, I could use some help! I’ve just completed a year of 3 rounds of 80 day obsession, a little more obsessed, and a little obsessed. I’ve lost about 45 lbs in the last 2 years with smart eating and these workouts, but I’m plateauing (and starting to gain back a little due to getting bored in the food arena and eating a lot more sugar). I don’t want to do 80 days again on its own, but the workouts are great and it builds a great daily habit. What should I mix to keep the muscle build going (not as defined yet as I would like) and cut the fat a bit faster (I’m also 46 as of yesterday, with a slow metabolism, but if I’m strict, my body responds to weight loss efforts slowly). ANY suggestions would be great. 80 days x ALO x Lift? 80 days x 21 day Fix x Insanity? I would love some guidance!
Hey Jennifer!!
Congrats on losing 45lbs and also sticking to such advanced workouts! That is really awesome!!
Have you thought about doing Autumn’s Chisel Calendar from Hammer & Chisel? I think it might offer that variety your body is looking for and also allow you to keep building muscle and burning fat. Another idea would be Insanity Max 30 (or a cardio you like) with LIIFT4. Since you’re used to working out 6x a week with 80DO, You could do Insanity Max 30 on the off days. What do you think about either of those two options? Are you working with a coach? They may be able to help with meal plan ideas too. You could also look into doing 30 days of the Whole 30 and see if that breaks the plateau.
Talk soon!