Cross Training Workouts

Cross training workouts provide better physical fitness benefits, and prevent the boredom which sets in by performing one type of exercise continuously. Keep reading to know how to use cross training exercises to your benefit.
FitnessVigil Staff
Last Updated: Aug 6, 2018
Kettlebell Exercises
Cross training is great fitness training for people who are bored with their usual workout routines. One can add different fun exercises to their workout routine, which can be aerobics, swimming, dance workout routines, etc.
Each type of exercise has it own benefits, but when you are cross training using different exercises you will gain more benefits. Also, people suffering from any injuries or those who get injuries often due to their workout routines should consider cross training, because, there is a reduced possibility of injuries in these workouts.
Benefits of Cross Training
Dumbbells Pushups
Cross training is an excellent way to decrease the risk of injuries, because you won't be daily performing the same physical activity which puts stress on the same muscles, bones, and joints.
step aerobics
As cross training will be adding variety to your workout schedule, your workout will remain interesting, and it will be easier for you to stick to it.
athlete with medicine ball
For athletes, cross training techniques provide a good break from the rigorous and stressful same sport training.
Pregnancy exercise with pilates ball and dumbbell
Cross training is especially beneficial for seniors and pregnant women, and it helps to regain their physical fitness fast, with the reduced possibility of injury.
Cross training will help improve your overall physical fitness for an extended time period. It will help you improve your cardiovascular capacity and at the same time you will be building lean muscles.
jump rope exercise
With cross training exercises you will gain more benefits as compared to a single workout routine exercise, and your physical performance will also be enhanced.
Getting Started on Cross Training
When starting a cross training exercise program, make sure you inculcate the 5 components of physical fitness, which are cardiovascular endurance, muscular strength, muscular endurance, and body composition. Ensure, you select the exercises or workouts which provide the maximum health benefits.
Here are some of the best exercises which make great cross training workouts.
Cardio Workouts
  • Running
  • Jogging
  • Cycling
  • Water Aerobics
  • Step Aerobics
  • Swimming
  • Jump Rope Workout
  • Elliptical Machine Workout
  • Rowing
  • Basketball & Other Sports
Strength Training Workouts
  • Dumbbell Weights
  • Resistance Band Workouts
  • Calisthenics (e.g. - push ups)
  • Machines
  • Kettlebell Exercises
  • Medicine Ball Exercises
  • Swiss Ball Workouts
Flexibility Workouts
Young Girl Doing Yoga
  • Stretching Exercises
  • Yoga
  • Tai chi
Other Workouts
  • Dance Routines
  • Pilates
  • Circuit Training
  • Kick Boxing
  • Plyometrics
Make sure you combine cardio exercises with some weight training programs. In strength training programs there are many types of exercises, from which you again can form a cross training workout.
Follow the appropriate stretching exercises and techniques of the muscle group on which you worked out on that day. Stretching will help in improving body's flexibility and help to relax too.
So start a beginner workout schedule, and include different cardiovascular exercises (full body workouts) and combine them with some strength training, followed by stretching exercises. Choose best cross training shoes while performing land exercises, and a good swimsuit when performing water exercises.
Make sure you don't overdo the workout regime and rest for 1 or 2 days in the week. On an average keep your workout time around 45 minutes to 1 hour. If you are new to exercising, then hiring an instructor, or starting with low impact exercises is advisable. Slowly, you can shift to the high impact exercises to improve your endurance levels.
So wear the proper gear required for the workout routines, follow a balanced diet, and gain all the benefits of cross training. But, if you have any health condition make sure you consult your doctor before starting on cross training. The doctor will help you create a workout schedule which is safe and suits you.
Today, there are many gyms and other fitness centers which have cross training as their main focus. Such centers have different activities throughout the week. So, you can consider enrolling to such a workout program.
These centers have trained professionals in yoga, strength training, aerobics, etc. So, search for fitness centers in your area and check out if they have such cross-training weekly programs which you can join.