What to Know About Cross-Training

Written by Stephanie Watson, Kathryn Whitbourne
Medically Reviewed by Ross Brakeville, DPT on March 25, 2025
9 min read

Cross-training means combining different types of exercise for your workout routines. While many people have a favorite activity, it's important to include exercises that address three different areas: strength, cardio (aerobics), and stretching/flexibility. This will help prevent overuse injuries. 

Changing things up, instead of repeating the same routine week after week, keeps your body guessing, which can improve your fitness level.

Cross-training also allows athletes to target muscle groups that aren't normally used in their sport of choice. For instance, a runner may cross-train with cycling as well as lifting weights to build up leg strength. 

Cross-training vs. CrossFit

CrossFit is a brand name for an exercise program that focuses on high-intensity interval training (HIIT). You might do weight lifting, squats, burpees, and other movements in a CrossFit class. A coach demonstrates the move and sets a timer. Then everyone performs the exercise. When time is over, each participant writes on a whiteboard how many reps they did, how fast they completed them, or how much weight they lifted, depending on the movement. This helps you track your fitness over time.

"CrossFit is a regimen that combines weight lifting, gymnastics, and calisthenics to build metabolic or cardio/endurance through functional movements," says Paul Schroeder, physical therapist and spokesperson for the American Physical Therapy Association (APTA). "The variety of exercise modes within a session and between exercise session days makes CrossFit an example of cross-training."

So, while CrossFit can be a type of cross-training, cross-training is a much broader category of exercise.

 

A sample cross-training schedule might look like this:

  • Monday: Swim laps.
  • Tuesday: Lift weights at the gym.
  • Wednesday: Do yoga.
  • Thursday: Take an aerobics class that includes muscle-toning exercises.
  • Friday: Go in-line skating.

You can also mix different types of exercises, such as strength and aerobic, into a full-body workout. For example, during one 30-minute session, you might walk or jog for 10 minutes, lift weights for 10 minutes, and then do yoga for 10 minutes. No time? Break it up into shorter, 10-minute segments during the day and you'll still see a benefit.

Include at least 30 minutes of moderate-intensity aerobic exercise on most days of the week and at least two days per week of strength training. Try to do flexibility exercises, such as stretching and yoga, every day.

The ideal cross-training program starts with a warm-up and ends with a cooldown.

How intense is cross-training?

The intensity level with a cross-training workout is really up to you. It depends on what activity you choose and your fitness level.

You can bring down the intensity by walking instead of running, for example, or bring it up by doing higher-impact exercises and using heavier weights.

What areas does cross-training target?

That depends on which exercises you're doing. Here's a sample:

Core. Sit-ups, planks, and other core exercises should be part of your cross-training program.

Arms. The strength training portion of your workouts should include bicep, tricep, and other arm exercises using hand weights, weight machines, or resistance bands. You can also use your own body weight for resistance by doing exercises such as push-ups, pull-ups, and chair dips.

Legs. Strength-training exercises, such as lunges and squats, work your leg muscles. You'll also work your legs by running, climbing stairs, and doing other aerobic movements that include using your legs.

Glutes. Many of the same exercises that work your legs, including lunges and squats, are also good for your glutes.

Back. Pull-ups and rows target your back muscles.

Benefits of cross-training include:

  • Less chance of injury since you're working different muscles each day
  • Reduced chance of boredom since you're doing a variety of activities
  • Improved fitness level in all areas, not just some
  • If you get injured, you may not have to completely stop your workouts; you could substitute different activities if your doctor says it's OK. 

"Have reasonable expectations, progress slowly, be open to change, and evaluate your response, both physically and mentally," says Schroeder. "Over time, you should be able to find a sweet spot of offering exercise variety, feel motivated and have fun, and improve your overall fitness level while mitigating overuse injuries. Cross-training should be a part of everyone's exercise arsenal!"

The most effective cross-training exercises for you will depend on your goals.

If you're a runner training for a race, for example, your weekly running routine might include:

  • Interval training, in which you alternate one to two minutes of sprinting with five minutes of steady running during a 30-minute workout
  • Slow distance running, in which you run at a slower pace and longer distance than usual
  • Pace running, in which you run at the speed you plan to keep up during the race

Runners might also include other forms of cardio, such as swimming or biking, as well as strength training.

For general fitness, choose activities that:

  • You find enjoyable
  • Work for your fitness level
  • Are convenient for you 

For the strength and flexibility portions of your routine, consider the beginner-level programs below from the American Physical Therapy Association (APTA). With either routine:

  • Make sure you warm up for a few minutes before starting. Walk briskly or march in place.
  • Breathe through each exercise and don't hold your breath.
  • Practice good form and use good posture. It's better to use less weight with good form than more weight with poor form.

30-minute home strengthening program

Strengthening exercises have two phases: Phase 1, in which you move from your starting position to the end position (such as when you lift a dumbbell or your body weight), and phase 2, when you return to the starting position (such as when you move the dumbbell back down). During phase 1, count "1, 2" out loud while you complete the motion. During phase 2, count "1, 2, 3, 4." Counting aloud keeps you from holding your breath. It should take longer to do phase 2 than phase 1.

The APTA's beginner strengthening routine includes these elements:

  • Bridge exercise
  • Hip abductor
  • Wall abductor
  • Sit-to-stand, using a chair
  • Calf raise
  • Pelvic tilt
  • Chest press
  • Bicep curl

Repeat these as many times as is right for your fitness level. For instructions on how to do these moves, as well as for more advanced exercises, you can visit the APTA's website.

30-minute home stretching program

The beginners' stretching routine includes these elements:

  • Hamstring stretch
  • Quad and hip flexor stretch
  • Calf stretch
  • Overhead reach
  • Spine extension
  • Trunk rotation

Hold each position for 15 seconds, and repeat two to three times. For detailed instructions on how to do these moves, as well as for more advanced exercises, you can visit the APTA's website.

 

 

 

 

 

It's always a good idea to check with your doctor before you start a new fitness program, especially if you're new to exercise.

Next, think about what types of workouts might help you meet your goals. The possibilities are endless. 

Flexibility. Yoga, Pilates, or stretching

Aerobic. Zumba, running, stair-climbing, dancing, cycling, swimming, in-line skating, or walking

Strength. Weight lifting with free weights or machines, resistance training with bands or tubes,or bodyweight exercises, such as push-ups, at least twice a week

"The type of cross-training you consider will depend on your fitness level, goals, as well as primary workout of choice," says Schroeder. "A physical therapist can provide ideas and exercises to do depending on [these factors]. My advice for people getting started with cross-training is to be open-minded to new forms of exercise and to not get frustrated if they seem difficult or challenging. 

"For example, if you are a cyclist who normally bikes for 130 miles per week, then jumps in a pool, swimming laps may prove to be quite tough despite having the cardiovascular capacity to sustain longer bouts on a bicycle. Similarly, if you are a weight lifter or bodybuilder who is not accustomed to performing mobility training or cardiovascular training, those more novel stimuli may prove daunting at first."

If you're not sure what you'd like to do, join a gym that has a lot of different classes so you can try out different workouts. The gym should also have a trainer to show you the proper way to use the equipment in the weight room. Or sign up for a session or two with a certified personal trainer to learn the ropes. 

Cross-training workouts at home

Most strengthening and stretching exercises you do in a gym can be done at home. If you don't have weights, you can use soup cans, although a set of weights is not very expensive to buy. You can also substitute a jog or walk around the block for a group aerobics class, or use YouTube videos. 

One advantage of working out at home is that you can break up the exercise time. So, you could do 10 minutes in the morning, another 10 minutes in the afternoon, and 10 minutes at night. These could all be the same activity or different activities. Housework and gardening can also count toward your 30 minutes of activity daily. 

Some other considerations include:

Cost. You can cross-train on your own at home without spending any money. Or you can invest in gym classes or a personal trainer.

Is cross-training good for beginners? Yes. You can modify this program to your fitness level. If you're new to exercise, start slowly with low-impact exercises, such as walking or swimming, and use light weights for strength training. Gradually make it more challenging when you're ready.

Can I do it outdoors? Yes. You can do many parts of a cross-training program, such as jogging or swimming, outside.

Can I do it at home? Yes. You can cross-train just about anywhere, including in your home.

Does it require equipment? You don't have to buy any equipment if you don't want to. If you already have weights and a stair-climbing machine, you can use them. Or use things you already have, such as stairs at home. In place of free weights, you can do exercises that just use your body weight.

What if I have a medical condition? Getting in shape, losing weight, and building muscle not only help prevent certain medical conditions but are also a key part of treatment for diabetes, high blood pressure, high cholesterol, and heart disease . Many cross-training moves are also safe during pregnancy. But it's extra important to check with your doctor before starting a new exercise program if you're pregnant or have a health condition. 

 

Cross-training involves doing a variety of exercises, and ideally includes a combination of cardio, strength, and flexibility moves. It's suitable for a beginner trying to get into shape, as well as an experienced athlete who's been focusing on one sport. The variety helps keep you from getting overuse injuries, improves your overall fitness, and can make you better at your sport of choice. 

What are cross-training shoes?

These are shoes that can be worn for different kinds of workouts. They tend to have more cushioning and to be slightly heavier than running shoes. They also have more stability for side-to-side motions.

Is cross-training a form of HIIT?

Not exactly. HIIT stands for high-intensity interval training. It's a type of workout where you do short periods of higher-intensity aerobic work followed by lower-intensity intervals. For instance, you might do jumping jacks for three minutes, followed by lunges for three minutes, and then running in place for three minutes. HIIT could take care of your aerobic needs for cross-training, but you'd still need to have strength and stretching sessions.

Is cross-training good for losing weight?

Yes, both aerobic activity and strength training can help you lose weight. But you also have to watch your diet. Most people don't burn enough calories from cross-training (or exercise in general) to compensate for a high-calorie diet. Following a healthy diet will help you lose weight faster, and exercise will help you keep that weight off.

How often should I incorporate cross-training into my workout?

This depends on your goals. If you're a runner, for example, you could include two days of strength training and one day of yoga/Pilates, plus three days of running. Don't forget to take one day off from exercise for recovery each week.