Fitness Trends Cross-Training 10 Ways to Cross Train Like a Pro By Elizabeth Quinn Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. Learn about our editorial process Elizabeth Quinn Reviewed by Reviewed by Heather Black on January 19, 2020 instagram Heather Black, CPT is a NASM-certified personal trainer and owner of Heather Black Fitness & Nutrition where she offers remote and in-person training and nutrition coaching. Learn about our Review Board Heather Black Updated on April 01, 2020 Print Cross training can help you prevent overuse injuries, muscle imbalances and the dreaded mental burnout that comes from doing the same exercise routine day after day. Here are some great cross training exercise options and workout ideas for most athletes. 1 CrossFit Rob Hammer/Aurora Photos/Getty Images The Crossfit workout is an extremely popular functional training type of workout routine that is popping up all over the world. CrossFit builds strength, power, and endurance in a fun, fast workout alternative. Use in the off-season, or as part of your standard routine and you will be a much stronger athlete. 2 Swimming Paul Bradbury/Caiaimage/Getty Images This no-impact all-body workout is an ideal cross-training alternative for every athlete who needs to build strength, endurance or shoulder mobility. Most exercise requires bone and joint stresses, but in the water, your joints get a break while you keep your heart, lungs, and muscles pumping. Not a swimmer? Give water running a try instead. 3 Cross Country Skiing Ryan McVay/DigitalVision/Getty Images Cross country skiers have been known to have some of the highest VO2Max values of any endurance athletes for a good reason — the full-body exercise of Nordic or skate skiing is arguably one of the most demanding and challenging forms of aerobic exercise you can perform. If you have a snow-filled winter, getting outdoors while traveling miles through forest, fields, or other local ski trails is a wonderful way to stay fit and cross train in the off-season. 4 Yoga Hero Images/Getty Images Yoga provides a perfect cross-training routine for athletes who play sports that use repetitive movement patterns. Yoga allows you to unwind and unfold tight, overused muscles while it provides a gentle all-body workout. Yoga improves flexibility, balance, breathing and muscle stability. 5 Running PeopleImages/DigitalVision/Getty Images Adding running into your regular routine is one of the simplest ways to keep your cardiovascular system strong. If you can run, you can get a great workout anywhere. All you need are your shoes and the motivation to head out the door. Running is a good weight-bearing exercise that builds bone density, conditions the muscles of the legs, the heart, and lungs, and may decrease stress and relieve mild depression. 6 Cycling Richard Johnson/Caiaimage/Getty Images Cycling provides an excellent low-impact cardiovascular workout that can be as intense or mellow as you want. Cycling strengthens the quadriceps, calves, glutes, and improves hip and core strength. Use the bike for around-town errand running or getting to work and you have a heart-healthy transit option. 7 Kayaking Ariel Skelley/DigitalVision/Getty Images Give your legs a break while you build upper body and core strength with kayaking. The rhythmic motion of paddling a kayak through lakes and open water is a great cardiovascular workout that can be as vigorous or soothing as you want to make it. Consider a week-long kayak trip or vacation in Baja, Belize, or through the Northwest Passage and you may discover a whole new way to exercise and enjoy a complete change of pace from your normal training routines. 8 Hiking Javier Pierini/Getty Images Hiking is a great cross training activity that adds a little variety to your exercise routine. Getting outdoors for a long day of exercise helps build endurance, agility and balance as you navigate rocks, roots, and uneven surfaces. Be prepared for the extreme weather conditions, and be sure to take a few hiking safety precautions to ensure a great day in the wilderness. 9 Core Strength Training JGI/Tom Grill/Blend Images/Getty Images The core muscles (muscles supporting the trunk and torso) are the most critical muscles for all athletic movement. These muscles stabilize the spine from the pelvis to the head and allow athletes to transfer power to the arms and legs. All-powerful movements in the extremities originate from the center of the body so building core strength is essential for coordinated and strong athletic movements. All athletes should do basic core strengthening exercises. Here is a quick core workout that provides a basic routine suitable for most sports. 10 Rock Climbing Paolo Sartori/Aurora/Getty Images If you want to build strength, agility, and power, rock climbing is a tough, all-body workout. You can learn the basics by participating in sport climbing at an indoor climbing gym, and progress to outdoor, roped climbing if you want a major adrenaline rush while building unbelievable fitness. Was this page helpful? Thanks for your feedback! Get exercise tips to make your workouts less work and more fun. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Sandbakk Ø, Hegge AM, Losnegard T, Skattebo Ø, Tønnessen E, Holmberg HC. The Physiological Capacity of the World's Highest Ranked Female Cross-country Skiers. 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