Cross Training Varies Your Workouts

Cardio cross training will burn more fat and keep you from getting bored! Cardio is a naturally monotonous exercise that can bore you to tears, unless you change it up and keep it short. This is where interval training comes in.

The good thing about interval cardio cross training is that it doesn't require long sessions to be effective. And, it gives superior calorie-burn, fat-burn and heart-heart when compared to steady-state cardio. I usually do my interval cardio sessions in 20 minutes or 2 separate 10-minute sessions (about 5 minutes apart). Research has shown that 2 separate workouts will give you more calorie-burn and fat-burn.

How do you do regular interval cardio? Here's an example:

1. Sprint for 30 seconds
2. Walk for 1 minute
3. Repeat this rotation for 20 minutes

To do interval cardio cross training, just mix up the exercise modes to get even more fat-burning benefits. Here is an example of an interval cardio cross training workout that I do:

1. Step Ups, 15 repetitions each leg
2. Walk 1 minute
3. Jumping Jacks, fast, 1 minute
4. Walk 1 minute
5. Sprint Intervals for 6 minutes (run 1 minute, walk 1 minute)
6. Mountain Climbers, fast, 1 minute
7. Repeat this circuit 1 more time

You can use any exercises you like. I like to mix in at least one strength exercise. You could do squat jumps instead of jumping jacks. Or, you could do bodyweight squats instead of step ups. One-legged exercises (unilateral) are more intense than that two-legged (bilateral) exercises. If you don't want to run on a particular day, just do all bodyweight strength exercises.

Cross training will make you less prone to repetitive stress injuries. Cross training will also tone more muscle groups, especially if you include strength exercises.

To get better fat-burning results, do interval cardio cross training.

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Mark Dilworth, BA, PES
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