Can You Lose Weight by Cross Training? 5 Benefits

Getting in shape has inspired many people to move more to shed extra fat. While traditional workouts like running or cycling can be effective, they can also be repetitive over time. Cross training, on the other hand, makes your workouts more effective and enjoyable.

By combining different types of exercises, such as cardio and strength training, it not only helps burn more calories and build lean muscles but also assists in breaking through plateaus and achieving your fitness goals more efficiently.

In this article, we will walk you through 5 benefits of cross training for weight loss, introduce a one-week cross training program, and explore how the Tousains 3 in 1 rowing machine aids in cross training. 

What Is Cross Training?

Cross training refers to a training approach that combines several different exercise modes, such as rowing, cycling, and strength training, that are outside a person’s main sport or usual routine. 

It aims to target specific fitness components, including endurance, strength, or power, by exposing the body to different exercises. For example, runners would practice cycling to build endurance and do pilates to build core strength. 

But does cross training really do good for your weight loss goals?

5 Key Benefits of Cross Training for Weight Loss

Burn More Calories

Different workout types target different muscles. By combining high-intensity and moderate-intensity workouts, your total calorie burn increases. This can lead to faster fat loss compared to doing the same exercise every day.

Related: Calories burned in 30 minutes for people of different weights. 

Boost Metabolism Through EPOC

After intense workouts, your body continues to burn calories as it recovers, a process known as excess post-exercise oxygen consumption (EPOC). This afterburn effect helps you burn more energy even while resting.

Build Lean Muscles

Cross training typically includes resistance training, which helps build lean muscle. More muscle means a higher resting metabolic rate, allowing your body to burn more calories throughout the day, even when you’re not working out.

Lower Risk of Injury

Even on a low-impact machine like ellipticals, repetitive movement can lead to overuse injuries. Cross training reduces this risk by varying the type of stress placed on your joints and muscles. 

Make Workouts Fun and Sustainable

Many people stop exercising because they often feel bored. Cross training keeps things interesting by giving you different ways to move your body. This variety helps you stay consistent, which is key to long-term weight loss.

Cross Training Program for Weight Loss

For beginners, a cross training program doesn’t have to be complicated. Here’s a simple weekly program to get started: 

Day 1 Moderate-Intensity Cardio

Cycling, running, or rowing for 30–40 minutes to get your heart rate up and burn calories.

Day 2 Bodyweight Strength

Squats, lunges, push-ups, and jump jacks for 3 sets of 12–15 reps to build lean muscle.

Day 3 Cardio & Core

Jump rope, running, planks, and bicycle crunches for 30 minutes to strengthen your core and support fat loss.

Day 4 Recovery & Mobility

Yoga, walking, or light cycling for 30–40 minutes to help muscles recover.

Day 5 Full-Body Strength

Glute bridges, mountain climbers, and split squats to target multiple muscle groups.

Day 6 High-Intensity Interval Training (HIIT)

Mix short bursts of cardio and strength exercises to maximize calorie burn. 

Day 7 Rest

Take a full rest day or enjoy light activity like stretching or easy walking.

Best Total Body Workout Machine for Cross Training: Tousains 3 in 1 Rowing Machine

If you want the convenience of cross training at home, the Tousains 3 in 1 rowing machine will be an ideal choice to consider. It combines the functions of three machines into one compact design:

• Rowing machine for a full-body cardio workout
• Ab coaster for core strengthening
• Cable crossover for full-body resistance training

This multi-functional design makes it easy to switch between cardio and strength exercises in a single machine. Its foldable, quiet, and easy-to-move design allows users to use it anytime and anywhere. Explore more settings of this machine under each function at Tousains, and you’ll fall in love with it!

Final Thoughts: Make Workouts Enjoyable and Effective with Cross Training

Though cross training gained popularity among runners in the beginning, many athletes use it to improve performance. By combining different exercise types, you’ll burn more calories, build lean muscle, avoid injury, and stay motivated for the long run. And with the right equipment, like the Tousains 3 in 1 rowing machine, you can bring total-body training into the comfort of your home. Start your cross training for weight loss journey today and make every workout count.