# The benefits of Cross-Training: A Balanced Workout Routine Are you looking for ways to take your fitness to the next level? If you're tired of repeating the same exercise routine and want to add excitement to your training, cross-training might be the answer you've been searching for. ![lift](//cdn.gymaholic.co/articles/the-benefits-of-cross-training-a-balanced-workout-routine/lift.jpg "lift") Cross-training has become a buzzword in the fitness industry and for good reasons. Many fitness enthusiasts find incredible success in combining elements of different workout techniques in one session. In cross-training, you can have a dynamic and challenging approach to fitness that makes exercising more enjoyable and can lead you to a more well-rounded fitness. This article will explore the benefits of cross-training and how to implement it into your workout routine to achieve your fitness goals. ## What is cross-training? Cross-training is a fitness technique that involves mixing a variety of exercises and training methods into your workout session to achieve your fitness goals. Unlike traditional training, which involves focusing on only one specific muscle group or activity per day, cross-training emphasizes diversity and holistic fitness. A cross-training session can involve strength training, cardiovascular exercises, and a flexibility workout to create a well-rounded fitness program. Cross-training aims to improve overall physical performance, prevent overuse injuries, and avoid [fitness plateaus](https://www.gymaholic.co/articles/how-to-overcome-a-fitness-plateau), ensuring continuous progress in one's fitness journey. By performing a variety of training principles, you challenge your body in new ways more often than any other training technique. > Cross-training brings variety to your workout. ## Benefits of cross-training ### Burns more calories If you combine different exercises with varying intensity in one workout session, your body is likely to burn more calories. In some ways, cross-training sessions keep your body guessing and challenge your metabolism, resulting in increased energy expenditure and fat loss. In addition, cross-training workout sessions usually incorporate [high-intensity exercises](https://www.gymaholic.co/articles/the-best-hiit-high-intensity-interval-training-workouts) and [compound body movements](https://www.gymaholic.co/articles/compound-vs-isolation-exercises), which allow your body to tap into your reserved energy faster, allowing you to burn more calories in less time. > Cross-training can help accelerate weight loss and enhance weight management. ### Enhances motivation For many, lack of motivation is one of the [biggest barriers to fitness](https://www.gymaholic.co/articles/7-common-barriers-to-exercise-and-how-to-overcome-them) that keep them from achieving their goals. Finding sufficient [motivation](https://www.gymaholic.co/articles/the-science-of-motivation) to stay consistent with diet and exercise can also be challenging. Fortunately, many fitness enthusiasts consider cross-training a breath of fresh air for their workout routine. With cross-training, you can break free from the monotony of exercise and add new experiences to your fitness journey. Aside from the physical benefits, cross-training fosters a sense of community and personal growth. When you diversify your workout, you are not simply improving your physical limitations; you are exploring different exercise techniques, each with its own community of enthusiasts and advocates. > Adding something new to your routine prevents boredom and can keep your motivation high. ### Improves endurance Engaging in different forms of cardio exercises, such as running, cycling, swimming, or rowing, challenges the cardiovascular system. This means adding cardio aerobic workouts to your regular strength training can force your cardiovascular system to adapt and become more efficient. ![bike](//cdn.gymaholic.co/articles/the-benefits-of-cross-training-a-balanced-workout-routine/bike.jpg "bike") Cross-training can also ensure consistent improvement in exercise capacity or endurance even if you are recovering from injury. For example, if a runner experiences shin pain, they can temporarily replace running with non-impact activities like swimming or rowing. This allows them to continue working on their stamina and cardiovascular endurance while giving their shins a chance to heal. > Cross-training allows your cardiovascular system to become more resilient and efficient. ### Decreases risk of injury Cross-training doesn’t just allow you to break from the monotony of the traditional workout routine; Essentially, you are strategically avoiding the pitfalls of overuse injuries as you progress in your fitness journey. Think about it— when you switch up your activities, you’re indirectly giving your body a well-rounded workout, ensuring no single muscle group or joint bears the impact of your workouts. This means you are distributing the stress across different parts of your body when you work. Here's an example: Mixing a 20-minute moderate-intensity cycling session into your swimming regimen can effectively improve your endurance and overall physical performance while reducing the risk of overuse injuries in your shoulders that may result from excessive swimming training. > Cross-training reduces the impact of excessive exercise on your muscles and joints. ### Enhances heart health Cross-training has a significant impact on cardiovascular health by strengthening the heart muscle and improving its efficiency. When you engage in various forms of [cardiovascular exercise](https://www.gymaholic.co/articles/why-do-more-cardio), such as running, cycling, swimming, or rowing, your heart is challenged to pump blood more effectively to deliver oxygen and nutrients to working muscles. Over time, this leads to a stronger, more resilient heart that can handle increased demands. Studies have shown that regular cross-training participation can lead to a lower resting heart rate, which indicates improved cardiovascular fitness. A[ lower resting heart rate](https://www.gymaholic.co/articles/heart-rate-training-zones) means that your heart doesn't have to work as hard to pump blood throughout your body, reducing the strain on your cardiovascular system. > Mixing cardio exercises into your routine can keep the heart healthy. ## How to do cross-training? There are no specific workouts or protocols associated with cross-training. Instead, you can freely choose from a variety of exercises that you want to do. A typical cross-training session can involve swimming, running, weight lifting, [calisthenics](https://www.gymaholic.co/articles/calisthenics-vs-weight-lifting-which-is-best-for-muscle-gains), Pilates, [yoga,](https://www.gymaholic.co/articles/9-yoga-asanas-poses-to-help-you-lose-weight-fast) cycling, and more. A cross-training program typically consists of 3 components: * Cardio aerobic exercises (walking, running, stair climbing) * Strength training (weightlifting, calisthenics, circuit training) * Flexibility exercises ([Pilates](https://www.gymaholic.co/articles/7-reasons-to-give-pilates-a-try-this-year), yoga, dynamic stretching) Cross-training is designed to enhance overall physical fitness and optimize performance in a particular sport or activity by focusing on various elements of conditioning while simultaneously minimizing the risk of injury by providing the body with a break from the repetitive strain linked to engaging in a single sport or exercise. ### Example of 9-week cross-training routine: **Main Training** * Strength training * Bodyweight training * Endurance Training * Flexibility and balance **Alternatives:** * Foam roller * Core slider * Exercise Ball Note: Be sure to do 5-10 minutes of warm up before starting and a cooldown exercises after.

Week	Parameters
Week 1	3 Days: Strength Training + Foam Roller + Flexibility and Balance
Week 2	3 Days: Strength Training + Core Slider + Flexibility and Balance
Week 3	3 Days: Strength Training + Foam Roller + Flexibility and Balance
Week 4	3 Days: Strength Training + Bodyweight Training + Flexibility and Balance
Week 5	3 Days: Strength Training + Endurance Training + Flexibility and Balance
Week 6	3 Days: Strength Training + Bodyweight Training + Flexibility and Balance
Week 7	4 Days: Strength Training + Exercise Ball + Rest + Flexibility and Balance + Exercise Ball + Rest
Week 8	4 Days: Endurance Training + Exercise Ball + Rest + Flexibility and Balance + Exercise Ball + Rest
Week 9	4 Days: Bodyweight Training + Foam Roller + Rest + Foam Roller + Flexibility and Balance + Foam Roller

## Cross-training v.s CrossFit While CrossFit is a well-known form of cross-training, it is important to note that not all cross-training is CrossFit. It is known for its community-driven approach, with group classes and a supportive atmosphere in CrossFit gyms. However, CrossFit requires [fundamental strength and endurance](https://www.gymaholic.co/articles/how-to-test-your-muscular-strength-endurance). It involves high-intensity, high-rep, [high-tempo ](https://www.gymaholic.co/articles/weight-lifting-rep-tempo)exercises and maneuvers that can damage joints and other soft tissues. Without proper form, guidance, and [recovery](https://www.gymaholic.co/articles/recover-from-intense-workouts), CrossFit increases the chances of developing overuse injuries, even in younger athletes. Here’s plan for women you will enjoy: {id:28190,className:Plan} And for men: {id:27357,className:Plan} ## Why people hate CrossFit While it is indisputable that many people have found success in CrossFit, numerous studies caution people about the disadvantages and high-risk maneuvers involved in CrossFit. Studies have found that there are significant risks of injuries to the [lower back](https://www.gymaholic.co/articles/prevent-lower-back-pain), shoulders, and [knee joints](https://www.gymaholic.co/articles/train-after-recovering-from-knee-injury) when engaging in CrossFit exercises such as kipping pull-ups, handstands, barbell overhead squats, and high-rep Olympic lifts. ## Bottomline Cross-training is an effective way to break your exercise plateau and improve training adherence. The variety of exercises adds challenge and can keep you motivated in your fitness journey, allowing you to progress consistently. More importantly, a well-structured cross-training protocol decreases the risk of overuse injuries while enhancing overall fitness. ### References: 1. _Tanaka, H. (1994). Effects of Cross-Training. Sports Medicine, 18, 330-339. [https://doi.org/10.2165/00007256-199418050-00005](https://doi.org/10.2165/00007256-199418050-00005)._ 2. _Grier, T., Canham-Chervak, M., Anderson, M. K., Bushman, T. T., & Jones, B. H. (2015). The effects of cross-training on fitness and injury in women. U.S. Army Medical Department journal, 33–41._ 3. _Gianzina, E., & Kassotaki, O. (2019). The benefits and risks of high-intensity CrossFit training. Sport Sciences for Health, 15, 21-33. [https://doi.org/10.1007/s11332-018-0521-7](https://doi.org/10.1007/s11332-018-0521-7)._ 4. _Claudino, J. G., Gabbett, T. J., Bourgeois, F., Souza, H. S., Miranda, R. C., Mezêncio, B., Soncin, R., Cardoso Filho, C. A., Bottaro, M., Hernandez, A. J., Amadio, A. C., & Serrão, J. C. (2018). CrossFit Overview: Systematic Review and Meta-analysis. Sports medicine - open, 4(1), 11. [https://doi.org/10.1186/s40798-018-0124-5](https://doi.org/10.1186/s40798-018-0124-5)_