{"id":57749,"date":"2026-09-21T05:00:00","date_gmt":"2026-09-21T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=57749"},"modified":"2026-08-04T09:41:34","modified_gmt":"2026-08-04T07:41:34","slug":"16-min-hybrid-interval-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/16-min-hybrid-interval-workout\/","title":{"rendered":"Workout of the week: 16-min hybrid interval workout"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>ALL LEVELS<\/strong> \/ hybrid interval workout \/ 16 minutes<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Equipment<\/strong>: Kettlebell, dumbbells &amp; row machine<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><a href=\"https:\/\/evofitness.at\/en\/blog\/discover\/hyrox\/\">HYROX is everywhere right now<\/a>, and for good reason<\/strong>. This hybrid format blends strength and endurance to challenge your whole body and keep your heart rate high from start to finish.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This <strong>hybrid interval workout<\/strong> follows that same interval-driven approach. It consists of <strong>4 exercises<\/strong>, each with a different rep target. <strong>You must complete the exercises within 4 minutes, including your time on the rower<\/strong>. Repeat for <strong>4 rounds<\/strong>, with little to no rest between exercises or rounds, for a total of <strong>16 minutes<\/strong>.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Kettlebell swings x20<\/li>\n\n\n\n<li>Push-ups x15<\/li>\n\n\n\n<li>Dumbbell push press x10<\/li>\n\n\n\n<li>Row<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ready to become a hybrid athlete?<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4 exercises&nbsp;<\/li>\n\n\n\n<li>Different reps<\/li>\n\n\n\n<li>4 rounds<\/li>\n\n\n\n<li>Complete each round in 4 minutes<\/li>\n\n\n\n<li>Little to no rest<\/li>\n\n\n\n<li>16 minutes&nbsp;<\/li>\n\n\n\n<li>Equipment: Kettlebell, dumbbells &amp; row machine<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>4 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 \u2013 KETTLEBELL SWINGS<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>20 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hold the kettlebell with both hands.<\/li>\n\n\n\n<li>Hinge the hips to initiate the swing movement.&nbsp;<\/li>\n\n\n\n<li>Rapidly drive hip extension to swing the kettlebell upwards.&nbsp;<\/li>\n\n\n\n<li>Control your swing descent with a hip hinge by swinging the kettlebell between your legs.&nbsp;<\/li>\n\n\n\n<li>Repeat.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 \u2013 PUSH-UPS<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>15 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start in a plank position with arms straight, shoulders above wrists, and body in a straight line.<\/li>\n\n\n\n<li>Engage the core and glutes.<\/li>\n\n\n\n<li>Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.<\/li>\n\n\n\n<li>Push the body upwards and return to the start position.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 \u2013 Dumbbell push press<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>10 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with your feet shoulder-width apart and hold the dumbbells at shoulder height.<\/li>\n\n\n\n<li>Dip slightly into a shallow squat, then explosively extend your hips and legs to help press the dumbbells overhead.<\/li>\n\n\n\n<li>Lock out your arms at the top, then lower the weights back to shoulder level.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; Row<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Remaining of the 4 minutes<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Secure your feet on the pads and tighten the straps.<\/li>\n\n\n\n<li>Grab the handle with an overhand grip and slide forward until your knees are bent, your body slightly leaning forward, your back straight, and your core engaged.<\/li>\n\n\n\n<li>Begin the movement by pushing through your feet, extending your legs first while keeping your arms straight.<\/li>\n\n\n\n<li>As your legs straighten, lean your torso slightly back and pull the handle toward your lower chest, elbows close to your sides.<\/li>\n\n\n\n<li>To return, extend your arms first, then hinge your torso forward, and finally bend your knees to slide back to the starting position.<\/li>\n\n\n\n<li>Maintain control throughout and repeat for smooth, continuous strokes.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Hybrid interval workout: completed. Time to choose your next challenge.<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/15-min-dumbbell-metabolic-strength-workout\/\">15-min dumbbell metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/15-min-core-strength-workout\/\">15-min core strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/40-min-biceps-triceps-superset-workout\/\">40-min biceps &amp; triceps superset workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/45-min-amrap-hybrid-workout\/\">45-min AMRAP Hybrid workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/300-reps-metabolic-strength-workout\/\">300-reps metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/30-min-chest-and-back-superset-workout\/\">30-min chest and back superset workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/25-min-smith-machine-upper-body-workout\/\">25-min Smith machine upper-body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/30-min-kettlebell-pyramid-workout\/\">30-min kettlebell pyramid workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/20-min-shoulder-and-legs-workout\/\">20-min shoulder and legs workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/30-minute-upper-body-strength-workout\/\">30-min upper-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/30-min-unilateral-back-workout\/\">30-min unilateral back workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/20-min-total-strength-workout\/\">20-min total strength workout<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/linktr.ee\/evofitness_austria\"><img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1125\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-scaled.png\" alt=\"blog banners follow us evo blog en\" class=\"wp-image-58017\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-scaled.png 2560w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-1920x844.png 1920w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-1536x675.png 1536w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-2048x900.png 2048w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-720x316.png 720w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-1160x510.png 1160w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-1440x633.png 1440w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS \/ hybrid interval workout \/ 16 minutes Equipment: Kettlebell, dumbbells &amp; row machine HYROX is everywhere right now,&#8230;<\/p>\n","protected":false},"author":7,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_titles_title":"Workout of the week: 16-min hybrid interval workout","_seopress_titles_desc":"Planning to try HYROX? 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