More than half of all people around the globe are struggling to lose weight and meet the recommendations for physical activity. On the other side, the global health and fitness industry is on the rise through new trends and workout routines focused on fundamental movement patterns in a small-group training setting. Latest research findings suggest that high-intensity circuit-type integrated neuromuscular training can be an effective, safe, time-efficient and enjoyable approach to improving body composition, performance, health and quality of life in sedentary adults affected by obesity. In this workshop, a research-based hybrid interval training program will be presented linking theory and practice. All the latest research findings on high-intensity interval training will be presented while providing insights into program design, progressions, and modifications for a variety of client abilities and fitness levels. More specifically, suggested feasible training routines will be analyzed with a focus on hybrid interval training for previously inactive overweight individuals.