12-Minute Sport HIIT Workout #6: Cross-Train for Benefits

Making use of a workout like this for cross-training can help you become stronger and leaner as well as decrease risks of overuse injuries by doing the same type of workout, sport or exercise all of the time. You may be a runner who could run for miles without missing a beat, but you hop on a mountain bike to go for a weekend ride and your legs feel like they are going to explode and your lungs are completely winded. You might be able to lift 200 pounds because you lift weights regularly, but you try to play a friendly game of basketball with your friends and you’re huffing and puffing.

These examples are the results of the lack of cross-training. Implementing cross-training into your exercise regimen can give you better performance and results by working different muscle groups, help you avoid overworking the same muscle groups and by bringing a more well-rounded strength and endurance to your sport. You can also burn more calories in each workout because you’ll be resting muscles that need to rest, but still working other muscles with a the degree of difficulty needed to make change. Muscles that have been worked hard require rest to recover and rebuild. You can rest those muscles, but still get a great workout by utilizing other muscles or putting emphasis into other areas of your body.

For example, runners need strong legs, but they also need a strong core. If a runner is training for a race, it’d be wise to incorporate some intentional core training into their program, especially on days after a hard running workout. Runners also need great cardiovascular endurance. After long runs, their legs are likely tired so doing a cardio exercise like swimming will actively rest the muscles used from running, but still give the body a great cardio workout.

The workout above will help you gain agility, cardiovascular strength, jumping, and muscular strength. I’ll quickly describe how to do each exercise.

  • Fast feet is done like doing a tire run. Keep bend in your knees as you run your feet out and in imaginary tires. Run as fast as you can.
  • The lateral plank walk begins in an extended plank position with your hands directly under your shoulders and on your toes. Move your right hand and right leg to the right followed by the left hand and left leg to the right. Move to the right just like that for 3 plank walks then move back left beginning with your left hand and left leg.
  • The triangle hops can be done with cones or with imaginary spots for the corners of a triangle. Hop with two feet to the points of the triangle as quickly as you can. Move around the 3 points of the triangle 5 times going right then try to reverse your direction to the left.
  • The caterpillar push up starts in standing position. Squat and put your hands on the ground then walk out to push up position. Do one push up then walk your feet in towards your hands and stand. Repeat this movement for the 40 seconds.
  • Defensive slide is like playing defense on basketball. Move side to side for the 1 minute allotment.
  • Bear crawl is done on hands and toes and it looks just like it sounds. Walk on your hands and feet going forward 10 times then backwards 10 times until time is up.
  • Net block jumps are like blocking a volleyball at the net. Step the right, squat then jump up high with hands up high. Step to the left, squat then jump. Repeat for the full minute. If you’ve missed the other Tabata and HIIT workouts listed in our April Training calendar, you can revisit them with these links:
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