The Full-Body Hybrid Workout

Save time and burn calories quickly with intervals and hybrid exercises combined.


By Cori


Fitting in a workout can be hard when you’re busy and stressed. That is why it is key to have quick and effective bodyweight workouts you can do anywhere, even on those days when you’re super short on time! To make those quick workouts even more effective, you want to make use of interval training and hybrid movements.

Intervals and hybrid exercises combined will allow you to burn more calories in less time and work more muscle groups at once to build full-body strength.

For an efficient and effective Full-Body Hybrid Workout, try the one below!

Full-Body Hybrid Workout

Set a timer for 30 seconds of work, 10 seconds of rest. Move from one exercise to the next, resting 10 seconds between moves. Complete 4-6 rounds of the circuit. Beginners may want to rest an extra 30-60 seconds between rounds.


30 seconds Skier Hop Burpee

10 seconds Rest

30 seconds Lateral Crawl Spiderman

10 seconds Rest

30 seconds Split Squat Pulse Jump

10 seconds Rest

30 seconds Half Burpee Twist

10 seconds Rest

30 seconds Banana Split

10 seconds Rest

Using this workout you can get your blood pumping and your whole body workout. Make sure to regress movements as needed so you can keep moving the entire 30 seconds. If you rest during those 30 seconds, you won’t get as much out of the workout!

To learn how to do these moves and even 19 more, check out these Hybrid Cardio Moves!

Cori is the owner of Redefining Strength, a functional training facility in Orange County, California focused on helping each client find their strong. She started training and writing a fitness blog in 2011 because she wanted to empower people through diet and exercise so that they can lead healthier, happier lives.

Oct 14, 2017

True true! Save time for general steps. Some are errands, some a morning intentional, some are weekend blasts. Exercise really doesn’t need to be more than 50-60 minutes. There is a reason for that in general, not for sports or activities, but pliability of muscle strength and conditioning only can do so much in one day then you break muscle down, twist fibers inappropriately. It’s simply not necessary to be in the gym endlessly. HIIT workouts are amazing