2024-10-15 15:00:00
It’s the fashionable thing among athletes, to be strong, flexible, fast and endurance, in short, be a hybrid athlete!
Generally, hybrid training is a mixture of indoor strength training and running, but you can practice it by mixing whatever you want as long as there is a resistance + cardio dimension.
So, we can mix calisthenics and cardio to obtain, hold on: cardiosthénie !
Behind this term, an effective training method for building strength, improving cardiovascular endurance and losing fat while building muscle mass.
Come on, we show you how to integrate calisthenics and running into a hybrid routine that allows you to take advantage of the benefits of both disciplines, maximizing the effectiveness of your training sessions.
Why mix calisthenics and running?
The idea of combining calisthenics and running was born from a simple observation: many people don’t particularly enjoy cardio.
Yet it is well known that cardiovascular exercise is essential for heart health and endurance. By integrating intervals of running or cardio exercises with calisthenics movements, you create a synergy that stimulates both your muscles and your cardiovascular system.
This type of training not only allows you to enjoy the benefits of calisthenics, which functionally strengthens muscles, but also the endurance effect of running, improving your cardiovascular capacity.
After only a few months of cardiostheniayou’ll see a drop in your resting heart rate, improved endurance, better body composition, and an overall more positive mood.
The basis of cardiosthenics is simple: alternate between calisthenics exercises and intervals of running or light cardio, with no rest time between movements.
Each calisthenics exercise is followed by a period of running, which acts as an “active recovery.”
Here is an example of a structured workout you can follow:
- Warm-up (10 minutes): Before you begin, make sure you do a thorough warm-up. A good calisthenics warm-up can include exercises like jumping jacks, light squats, and dynamic stretches. This will prepare your muscles and prevent injuries.
- Pull-ups, the benchmark street workout exercise to work the muscles of the back and arms. If you are a beginner, you can use an elastic band to help you. Alternatively, movements like reverse pull-ups can also be effective.
- Running interval (1 to 2 minutes): After the pull-ups, go for a light jog for one to two minutes. If you prefer, you can do jumping jacks, jump rope or shadow boxing.
- Push-ups, the antagonist of pull-ups, to work the chest, shoulders and triceps. If you are more advanced, you can do variations like dips or push-ups with close hands. It depends on your level and your preferences.
- Running interval (1 to 2 minutes): Repeat a light jog or other form of cardio.
- Vertical jumps, we don’t forget the legs with an exercise to develop the power of your lower limbs. You can also opt for burpees, jumping lunges or jumping squats, depending on your level. If you prefer a static movement, wall sits are excellent for strengthening the legs while providing an active break.
- Running interval (1-2 minutes): Again, light jogging (or sprinting) or other cardio of your choice to keep your heart rate elevated.
- Sheathing to finish with a core exercise. The plank is ideal for engaging the abdominal and lower back muscles. If you’re more advanced, you can try variations like the one-handed plank or with one hand and one leg raised.
- Running interval (1-2 minutes): Again, light jogging (or sprinting) or other cardio of your choice to keep your heart rate elevated.
This is obviously just an example that you should adapt to your goals.
How many turns and what intensity?
The number of rounds of this circuit will depend on your fitness level and how often you train:
- If you exercise frequently (4-6 times per week), 2-3 rounds of this routine should be enough.
- If you train around 3 times a week, opt for 3 to 4 rounds. This will give you a complete workout of 45 minutes to an hour.
You can also adjust the duration of running intervals and exercises to suit your goals. For example, if you want to reduce the length of your session to 30 minutes, you can layer exercises (pull + push, legs + core) while maintaining jogging intervals.
The benefits of this method
There are many of them, including:
- Optimizing your time: by combining calisthenics and running, you complete a complete workout in less than an hour, thus saving valuable time.
- Improving your cardiovascular health: jogging intervals, in a moderate heart rate zone (zone 2 to 3), allow you to improve your aerobic capacity, without exhausting you.
- Building your strength: Unlike traditional cardio workouts, you also work on muscular strength by incorporating movements like pull-ups, push-ups and jumping jacks.
- More calories burned: By maintaining a consistent pace with light cardio intervals between strength exercises, you stimulate fat burning while sculpting your body.
- Ease of setup: The beauty of calisthenics is that it requires almost no equipment. A pull-up bar, a few resistance bands and maybe a jump rope are all you need to transform your environment into a gym.
In short, cardiosthenics is an incredibly versatile and effective training method for fitness enthusiasts who want to both build strength and improve cardiovascular endurance.
By integrating running intervals with calisthenics movements, you maximize results while maintaining interest in your workouts.
Try incorporating this routine into your program and adjust it according to your fitness level and preferences.
Whether you are a beginner or advanced, this combination of calisthenics and running will keep you strong, endurance and in excellent health.
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