Movement

Centr Team

What is cross-training & why do you need it?

Pilates counts as cross-training for muscle-builders like Bobby.

4 cross-training benefits

1. Build a stronger, balanced body: Cross-training develops full-body strength by targeting the muscles that often get missed in your workout routine. This also helps develop functional strength – a key component of everyday activities.

2. Reduce risk of injury: The variety of exercises in cross-training prevents overuse injuries that can result from focusing too heavily on one training modality.

3. Greater flexibility and mobility: Cross-training activities like yoga or stretching ensure you get a wide range of movement into your day, perfect for improving functional movement.

4. Keep training fresh and engaging: Mixing up your workouts boosts your motivation and keeps you from getting bored. Trying new activities also activates different muscle groups, leading to a better, stronger you.

Cross-training strength workout for runners: Take Shape

Running requires good aerobic capacity and strong legs to carry you over the finish line. This bodyweight workout from Centr Unlimited is packed with dynamic lower-body movements to build your legs.

Along with the perfect blend of lower-body HIIT and HIRT exercises, Luke and Alexz deliver active rests to help improve muscle endurance in your glutes, quads and ankles.

Cross-training exercises for cyclists: Body Target: Core

A weak core can lead to a lot of wasted energy when riding a bicycle, especially over long distances. You’ll be rocking, swaying and moving up and down instead of focusing all of that power into the pedals.

This core burner with Ashley will help to build the strong core you need to support your body during long stints in the saddle, and make you more efficient. Explosive exercises such as mountain climbers and bunny hops will also rev up your hip flexor and quad strength – both essential for cyclists.

Cross-training workout for basketball players: Defy Gravity

Any good basketball workout should fire up your lower body with double and single-leg jumps to mimic on-court movements.

This Plyo workout with Bobby delivers both, along with a jump lunge finisher to really challenge your explosiveness and power.

Cross-training workout for soccer players: Leg Power

All those multi-directional movements used on the pitch over a 90-minute game of soccer require power, agility and endurance.

This Centr Unlimited workout with Luke and Alexz will hit all the key muscles in your lower body, while also building up your confidence and strength for those quick switches of direction.

Mobility cross-training for weightlifters: Mobility Booster

Good mobility of your joints and muscles is essential if you’re training with weights.

In this session, Bobby will lead you through 9 moves targeting key trouble spots – ankles, knees, hips, wrists and shoulders – to boost and maintain your mobility and flexibility. Mobility won’t just help when you’re lifting, but in your daily activities outside of the gym, too.

Your cross-training FAQs

Have more questions about cross-training? We've got you.

1. Is cross-training the same as HIIT?
While cross-training and HIIT are not the same, they can overlap. Cross-training involves mixing various workouts like running, swimming and strength training to work different muscle groups and improve your overall fitness.

On the other hand, HIIT (high-intensity interval training) focuses on short bursts of intense exercise followed by recovery periods. While HIIT can be part of a cross-training workout, cross-training also includes lower-intensity activities like yoga or cycling.

The benefits of cross-training include reduced injury risk, improved flexibility and overall strength, while HIIT is great for building cardiovascular endurance and burning calories quickly.

2. Can you do cross-training at home?
You sure can. You can easily build a cross-training workout at home by combining different exercises that align with your fitness goals.

Pick a workout from the list above, and finish with flexibility work like yoga or stretching. For more variety, try other cross-training activities such as resistance band exercises, HIIT circuits, or shadowboxing.

The benefits of cross-training at home include convenience, improved strength, and better overall fitness without the need for gym equipment.

3. What is the difference between cross-training and strength training?
The key difference between the two modalities is your overall fitness goal. Cross-training involves a mix of workout types to improve your overall fitness, while strength training focuses more on resistance exercises to build strength and gain muscle.

These usually consist of resistance exercises like lifting weights or using your body weight. While cross-training exercises can include forms of strength training, they also incorporate elements of cardio, flexibility and other forms of movement.

Again, it all comes down to your goals. Looking to gain serious strength and size? Strength training is for you. Prefer a more balanced approach to your fitness? Try cross-training.

4. Can you build muscle with cross-training?
Yes, you can build muscle with cross-training, but it won’t be as effective as traditional strength training.

Exercises like kettlebell swings, squats, push-ups and resistance band work – all fairly common in cross-training workouts, can help you develop lean muscle while improving your overall fitness.

However, if your primary goal is significant muscle gain, you might want to complement your cross-training activities with focused strength training.

5. Is cross-training good for fat loss?
Cross-training can be an effective way to reduce fat when you combine cardio, strength and flexibility exercises.

High-intensity cross-training exercises like circuit training, skipping or cycling help to improve your metabolism both during and after your workout, helping you burn calories both during and after your workout.