Cross training at home Guide Workout Routine

Cross training at home Guide Workout Routine

There are many benefits to cross training, and it is a great way to get in shape. But what exactly is cross training? Cross training involves doing exercises that work out different muscle groups or use different energy systems. This improves your cardiovascular fitness while also strengthening the muscles you may not be using as much during certain activities. In this guide, we will give you information on how to start cross-training at home with some simple exercises and a simple weekly training schedule.

What is cross training?

We have spoken about cross training before, but often there is a misconception that cross training is a very specific type of workout. However, cross training is simply the practice of engaging in a variety of different workouts instead of just focusing on one. It can help you to get into shape while also preventing boredom and injuries that are common when doing the same workout over and over again.

Once the concept of cross training is well established in your mind, it becomes so fun and easy to make up tons of different workouts and exercise combinations that will benefit you a lot and ensure you never grow tired of working out!

This is why, we love talking about cross training!

The popularity of cross training

Cross training has gained immense popularity over the years. Both athletes and physical therapists are using cross training to improve their performance and prevent injuries. Some of the reasons why we love this type of training so much!

As one of the early adopters of cross training, a physical therapist by the name of Ken Cox, said: "athletes who cross-train with other sports will decrease their risk of injury and improve performance."

The fact that both professionel athletes and physical therapists adhere to cross training truly validates the incredible benefits of this technique!

Exploring different type of cross training workouts

There are many different types of cross training workouts. However, an ideal cross training workout combines cardiovascular exercises, strength training and some type of mobility or flexibility training.

A cardiovascular exercise could be anything, such as jumping rope or running on a treadmill. Strength training involves using weights or just your own bodyweight to workout the muscles of your body while also engaging in mobility and flexibility exercises like stretching or pursuing yoga or pilates workouts.

For beginners it can seem hard to navigate in the many different forms of training. How do you ensure you do enough endurance training? How do you make sure you don't do too much strength work? And so on. Well, there is no correct answer.

For beginners, an easy approach is simply to divide your training into 3 groups: Cardio, strength and flexibility training. So, if you are training 3-4 days per week, you go running once, do two HIIT trainings and one training focusing on flexibility and balance.

Most importantly, listen to you body. Cross training can be tiring! You don't want to exhaust yourself and end up with an injury. Make sure you always go at your own pace, listen to your body's needs and make adjustments where necessary. And if you feel that you body needs an additional round of yoga or balance training per week, then do that!

So many people forget to rest when they start working out. The break between workouts where the body gets to restitute are crucial.

Benefits of cross training

So, what are the benefits of cross training? A lot! As mentioned before, a combination of strength work and cardiovascular exercises will improve your endurance while also strengthening your muscles. Furthermore it can help you prevent injuries from happening when every part of the body gets stronger. It's healthy for both young people as for older people. And lastly, it's a lot of fun working out this way!

Reduce injuries

First of all, cross training can reduce the risk of injuries to joints and muscles. Cross training reduces the risk of injuries because it strengthens the muscles around a joint instead of focusing on one.

Age doesn't matter

Second, cross training can be good for those who are young as well as those at an older age!

The benefits from this vary depending on your body type and goals. However, most people will see that their endurance increases when they train in different ways with various types of exercises which often results in greater fat loss over time!

Increase performance & prevent boredom or burn out?

Thirdly, cross training has been shown to improve your overall sports performance not only because it improves cardiovascular fitness but also because it makes you stronger than if you were just doing cardio work alone.

Good for the mind and soul

Cross training is good for the mind and soul. Exercising in general is. Exercising releases endorphins in the brain. Endorphins are "feel good" chemicals that make you happy and distract you from pain or negative thoughts. Studies have shown that exercising can help alleviate stress and feelings of depression. Even a simple walk outside in nature or attending a fitness class can help increase the body's overall wellbeing.

Get in the best shape of your life while having fun!

Finally cross training workouts can help you get in the best shape of your life, while having fun! There is never a better time to start working than the present.

This brings us to the next part of our guide, outlining a weekly routine that makes it easy for anyone who has limited time or space at home to be able to do their workouts there instead of traveling all over the place. Furthermore, I will make a list with exercises that are easy enough to do so you can keep your body fit even if you're limited to your home!

Creating a weekly routine

Creating a weekly workout routine can benefit a lot! A workout schedule should include programs, which days per week you train and on which days you rest.

Creating a schedule will help you stay motivated and ensure you don't miss a day. It will provide a great overview of which days you do cardio training, strength training and so on. And it's also a great way of ensuring progression over time You can see with what intensity you increase over weeks, months and so on.

Let's have a look fitness routine example that includes 5 workouts per week.


  • Strength - 20 minutes


  • Cardio/endurance- 30 minutes, stretching session for 15 minutes after your workout is finished


  • Rest day! Take a break from exercising and give yourself the time to recover. That way you increase your chance of feeling fresh when it's time to work out again! 


  • Strength - 30 minutes


  • Cardio/endurance- 40 minutes, stretching session for 15 minutes after your workout is finished

Saturday and Sunday

  • Rest days! This will allow the body to recover. That way you increase your chance of feeling fresh when it's time to work out again!

There are lots of exercises that can be done right in your own living room or bedroom. Not everyone has access to a fitness center with gym machines. Fitness equipment, like the Nordic Trainer that gives a full body workout and ensures you get cardio, strength and flexibility/balance training in just one workout are so valuable. However, if you do not have access to fitness equipment, do not worry one bit! We have put together an easy program that only requires your own bodyweight!

20 min strength program

This 20-minute strength program could be used for the Monday workout! Let's go through it!

4 circuits of 5 minutes!

Circuit 1 - full body

  • Push ups - 20 reps
  • Sit ups – 30 reps
  • Squats - 30 reps

Complete the circuit twice or until you reach 5 minutes with 30 second rest in between each circuit.

Circuit 2 - upper body

  • Plank - 45 seconds
  • Plank rotations - 15 reps on each side
  • Reverse angels - 30 reps

Complete the circuit twice or until you reach 5 minutes with 30 second rest in between each circuit.

Circuit 3 - high intensity

  • Mountain climbers - 30 reps
  • Jump squats - 30 reps
  • Air boxing - 1 minute

Repeat the circuit twice or until you reach 5 minutes with 30 second rest in between each circuit.

This circuit will gate your heart rate up, while strengthening muscles in legs and arms. This is the power round!

Circuit 4 - core work

  • Russian twists - 30 reps
  • Cycling for abs - 30 reps
  • V-situps - 30 reps

Repeat the circuit until you each 5 minutes!!

All these exercises are easy to do and super effective! It will only take you 20 minutes and you will strengthen the entire body! This could easily be a program for your weekly routine.

Concluding remarks

As highlighted, there are so many different forms of training when it comes to cross training. And there so many benefits related to cross training!

When making your routine or exercises, ensure you do both cardiovascular training, strength training and some yoga or stretching - really anything that will be good for you body's flexibility and balance!

Try to make an exercise plan that includes as many muscle groups as possible. And ensure to focus on both the upper body and lower body. For lower body, this could be lunges, squats etc. And upper body, core exercises, pushups etc. All you need for many of these exercises is your bodyweight.

We hope you have enjoyed this blog post! In case you have any questions, please let us know in the comment section below.

Thank you for reading & stay fit!! 🙂