The Benefits of Hybrid Training

For many desk workers, sitting for hours on end causes stiff muscles, poor posture, and low energy. Perhaps worst of all, long periods of sitting can also lead to weight gain—with the average sedentary person gaining around 10 pounds per year! Because of this, a lot of office dwellers will exercise to help combat the negative effects of sitting all day. However, it can be difficult to figure out what kind of workout program to follow.

Should you build up your muscles with weight lifting? Should you practice yoga stretches to work out the kinks in your neck and shoulders? Or should you try to lose weight with a cardio-based activity like running? Believe it or not, there is an approach to fitness that combines all these elements into one workout system: hybrid training. Read on to learn all about hybrid training and how it can be especially beneficial for desk workers. I’ve also put together a 4-week hybrid training program so that you can try it out for yourself.

What is hybrid training?

Just like a hybrid car runs on both gas and electricity, hybrid training blends both strength training and cardiovascular exercise into one workout program. However, hybrid training isn’t just limited to 2 exercise modes. It can also include functional training, endurance, mobility, and/or high intensity interval training (HIIT).

The beauty of hybrid training is that it’s flexible enough to incorporate several types of exercise, helping you become a more well-rounded athlete than if you were to only focus on one aspect. Ultimately, this will allow you to improve multiple aspects of your fitness at the same time. You can also tailor your workouts to meet your goals, adding in more strength, cardio, mobility, etc. as needed depending on what you want to achieve.

What are the benefits of hybrid training for desk workers?

Combining multiple forms of exercise into one plan addresses many of the negative outcomes faced by sedentary workers. If you work at a desk job, here are some benefits you may experience when you regularly participate in hybrid training:

Improved Posture
Sitting at a desk every day for hours can do damage to your posture, causing a weak core and hunched shoulders. Many of the exercises included in hybrid workouts—such as rows, overhead presses, planks, and kettlebell swings—are essential to building and stabilizing the muscles of your back, core, glutes, and shoulders. Strengthening these muscles will help provide more support for your body and improve your posture when you sit in a chair.

Better Weight Management
Your metabolism slows down when you sit for long periods of time, which can lead to unwanted weight gain. The combination of strength and cardio involved in hybrid training can counteract this extra weight gain by improving your glucose regulation, enhancing your ability to burn fat, and increasing your lean muscle mass. This results in a boost to your metabolism, meaning you’ll burn more calories per day.

Reduced Pain And Stiffness
Desk workers usually experience tightness and pain in their hip flexors, hamstrings, upper back, and neck. These problem areas can be helped with the mobility and flexibility exercises usually found in a hybrid training program. Dynamic stretches like leg swings, hip CARs, and shoulder dislocates will take your body through its full range of motion and help to ease any tightness or pain. Similarly, static stretches like dead hangs, deep squat holds, and child’s pose will help to lengthen your shoulders, back, and leg muscles, reducing stiffness and pain in those areas.

More Energy At Work
Staying in one position for large amounts of time can cause you to feel sluggish and experience low energy throughout your work day. The varied intensity of hybrid training can help combat this by increasing your blood flow and oxygen circulation, creating a natural energy boost. Regular hybrid training also helps regulate your sleep patterns and stress hormones, and improves your mental alertness.

What equipment do I need for hybrid training?

Most gyms will have everything you’ll need to perform a hybrid workout, but I would suggest investing in your own equipment and setting up a home gym, especially if you’re a busy professional with a jam-packed schedule. Working 9-5 can mean waking up early to get in your exercise or dealing with a crowded gym after a long day. Having access to your own convenient exercise equipment makes it easier to be consistent with your workouts, which is one of the keys to success.

Here’s a list of the essential items you’ll need for a hybrid workout:

Strength Training Equipment

Barbell and Plates
Squat Rack or Pull-Up Bar
Dumbbells (or Adjustable Dumbbells if you need to save space)
Bench

Cardio Training Equipment

Functional Training Equipment

Mobility/Flexibility Training Equipment

What’s a good hybrid training plan for professionals with desk jobs?

If you’re interested in trying out hybrid training for yourself, I’ve put together a plan that you can follow for 4 weeks. This plan includes strength, endurance, functional training, HIIT, and mobility/flexibility. Before you jump in, here are a few things to note:

Each workout should take around 45-60 minutes
I’ve separated each exercise type into different days, but you can combine some of them into one workout if that works better for your schedule. For example, you could tack on the endurance workout to your upper body day, or add in the mobility/flexibility exercises after functional training.
If you’re a fitness beginner and/or find this workout too challenging, you can substitute bodyweight versions for most of the exercises or use light dumbbells instead of a barbell. I would also recommend checking out our free 30-day beginner calisthenics plan to build up a base level of strength before trying out this one.
On the other hand, if you find the workouts too easy, feel free to add more weight, increase your reps, or decrease your rest time.

4-WEEK HYBRID TRAINING PROGRAM FOR DESK WORKERS

Day 1: Upper Body Strength

Warm Up

Shoulder Rolls: 10 each direction
Arm Circles: 10 each direction
Cross Body Arm Swings: 10 reps

Upper Body Workout

Barbell Bench Press: 4 sets of 6-8 reps
Pull-ups (or Assisted Pull-Ups): 3 sets of 8-10 reps
Barbell Overhead Press: 3 sets of 6-8 reps
Dumbbell Rows: 3 sets of 8-10 reps
Bicep Curls: 3 sets of 12 reps
Tricep Dips: 3 sets of 12 reps

Cool Down

Chest Stretch: 30 seconds per arm
Cross Body Shoulder Stretch: 30 seconds per arm
Tricep Stretch: 30 seconds each arm

Day 2: Endurance

Warm Up

Leg Swings: 10 each side
Arm Circles: 10 each direction
Light Cardio: 5 minutes

Endurance Workout (pick one):

Running: 30-60 minutes
or
Cycling: 30 minutes
or
Rowing: 30 minutes

Cool Down

Quad Stretch: 30 seconds each leg
Seated Hamstring Stretch: 30 seconds each leg
Standing Calf Stretch: 30 seconds each leg
Child’s Pose: 20 seconds in each direction (front, right side, left side)

Day 3: Lower Body Strength

Warm Up

Body Weight Squats: 10 reps
Hip CARs: 10 each side
Leg Swings: 10 each side

Lower Body Workout

Barbell Squats: 4 sets of 6-8 reps
Barbell Deadlifts: 4 sets of 5 reps
Glute Bridges: 3 sets of 10 reps
Dumbbell Bulgarian Split Squat: 3 sets of 10 reps (each leg)
Calf Raises: 3 sets of 15 reps

Cool Down

Quad Stretch: 30 seconds each leg
Seated Hamstring Stretch: 30 seconds each leg
Pigeon Pose: 30 seconds each leg

Day 4: High-Intensity Interval Training (HIIT)

Warm Up

Leg Swings: 10 each side
Arm Circles: 10 each direction
Light Cardio: 5 minutes

HIIT Workout (repeat 5 times):

High knees for 30 seconds
Rest for 30 seconds
Burpees for 30 seconds
Rest for 30 seconds
Jump rope for 30 seconds
Rest for 30 seconds
Skaters for 30 seconds
Rest for 30 seconds

Cool Down

Quad Stretch: 30 seconds each leg
Cross Body Shoulder Stretch: 30 seconds per arm
Child’s Pose: 20 seconds in each direction (front, right side, left side)

Day 5: Functional Training

Warm Up

Leg Swings: 10 each side
Arm Circles: 10 each direction
Inch Worms: 3 reps
Jump Rope: 5 minutes

Functional Training Workout

Kettlebell Swings: 3 sets of 15 reps
Box Jumps: 3 sets of 12 reps
Turkish Get-Ups: 3 sets of 5 reps (each side)
Farmer's Walk: 3 sets of 30 feet
Plank: 3 sets of 60 seconds

Cool Down

Quad Stretch: 30 seconds each leg
Seated Hamstring Stretch: 30 seconds each leg
Chest Stretch: 30 seconds per arm
Cross Body Shoulder Stretch: 30 seconds per arm
Child’s Pose: 20 seconds in each direction (front, right side, left side)

Day 6: Mobility/Flexibility Training

Dynamic Stretching

Hip CARs: 3 sets of 5 each side
Leg Swings: 3 sets of 5 each side
Thoracic Rotations: 3 sets 5 each side
Thread The Needle: 5 reps for each arm
Shoulder Dislocates: 10 reps

Static Stretching

Dead Hangs: 3 sets of 5 forwards, 5 backwards
Downward Dog: hold for 30 seconds
Pigeon Pose: hold for 30 seconds each leg
Deep Squat Hold: 3 sets of 20-30 seconds
Child’s Pose: hold for 30 seconds in each direction (front, right side, left side)

Day 7: Rest Or Light Activity

Take a full rest day or participate in low-intensity activities like light stretching or walking.

Supplemental Mobility Desk Stretches

You can do these optional stretches at your desk throughout your workday to feel more limber:

If you’re interested in customizing your workouts to fit your goals and/or you want to undo the damage of working at a desk job, then I highly recommend you incorporate hybrid training into your daily exercise routine. It’s a great way for busy professionals to improve every aspect of their fitness without sacrificing too much of their time.