If we were to compare cross-training workouts to something, we’d call it the “everything in moderation” axiom of fitness. A bit of everything, the practice highlights the importance of all kinds of movements. It’s especially useful for people in specific training programmes, like marathon plans, triathlons and weight-lifting regimens.
What is cross-training, exactly?
The reason it’s so great? Cross-training, like the name suggests, involves working in different modes of movement, combining cardio, strength and flexibility to create a well-rounded balance in the body. And, since most people commit to one or two kinds of workouts over others, cross-training is a useful way to prevent boredom and fill in any gaps and weaknesses. It’s also important for preventing injuries.
There are far more ways to cross-train than just mixing weights with cardio. Some disciplines combine functionalities, like yoga, while others focus on specific body parts or impact zones. These 12 cross-training workouts are great for whatever you’ve got going on, since they can be done at any time. For best results, slot in whichever your body needs on days alternate with your main focus. If you’re training cardio mostly, slot in strength training or HIIT to build strength.
READ MORE: What Is Cross-Training, Exactly? We’re Glad You Asked
Swimming cross-training workouts
Swimming is one of the best cross-training workouts, since. it targets the entire body from shoulders to thighs, creates a kickass core and is low-impact. You can also tailor your swimming workout to whatever you need: on fatigued days, go for slow, long swims to loosen up tight muscles. When you’re relaxed, go for high-intensity sprints to grow your aerobic capacity.
The real key to a strong swimming workout: move past your sea turtle pace and into a fast, kilojoule-obliterating one.
Here, perfect bodyweight strength moves for swimmers that will also tone up your endurance for whatever your sport.
These swimming tips from the pros will elevate your stroke and help you get more streamlined – and faster – in the water.
Mobility movements
The great thing about mobility movement is that you can do it pretty much anywhere with minimal equipment. That’s because you’re using your own body weight as the load and gravity to create resistance. Also, the focus on lateral and cross-sectional movements encourages flexibility and relaxation.
If you’re struggling with focus or feeling overwhelmed, this yoga flow is exactly what you need to unwind.
These body-weight moves are effective ways to build functional strength and sculpt sexy, lean muscle tone.
Yes, it’s possible to up the ante and turn your yoga flow into a sweaty interval training session.
READ MORE: Have You Got Tight Hips? Take This Quick Mobility Test
Heart-pumping cross-training workouts
Get the best of cardio and strength with pacey functional movements that prioritise plyometrics and speed. The best part? Get it all done in under 30 minutes.
This total-body explosive workout from Shaun T, Insanity creator, builds in intensity to give you great results fast.
It’s perfect for any space, even a smaller-than-ideal hotel room or the beach, and will get your heart rate up.
This workout prioritises speed over power for all-over toning and, of course, hitting those heart rate goals.
READ MORE: 18 Relaxing Local Getaways To Book, Like Now
Maximise your rest days
Your rest days don’t have to relegate you to the couch like a Victorian-era woman wasting away of melancholia. Even the most painful of DOMS can benefit from dynamic stretching and relaxed walks. These recovery hacks and tools are worth your consideration.
Walk your way to a healthier weight with these expert-approved tips.
Find 11 of the best active recovery workouts to do on your off days.
We’ve rounded up the top recovery tools that soothe tired muscles.
BONUS: Saima Husain’s 28-day plan for upper-body strength
Upper-body strength has been proven to power performance on lower-body days. “You need strong grip and upper-body muscles to be able to lift weights in lower-body exercises such as deadlifts and squats,” says trainer Saima Husain. This 28-day plan, devised by Husain, hits them all in three 20-minute workouts. On alternate days, you’ll recover; it’s the perfect time to slot in swimming, cross-training workouts, mobility or complete rest. “My plan is suitable for all levels of fitness. Beginners can start with lighter weights, enabling them to focus on their form, while advanced exercisers can go heavier and take less of a rest between sets,” Husain recommends.
for the moves and access to the complete workout set! The programme below details which days to rest, when to cross-train and when to lift weights.
