Crazy Cardio Cross Training Workouts For Your "Rest Day"

Training is addicting. We all know that.

Whether you're training for a marathon, fitness competition or just trying to rework your body, once things start going good you never really want to stop. As much as you want to push yourself day after day, your muscles need a break from it all at some point.

Understanding Cross Training

Cross training is what you do when your major muscle groups need a break from the hard work you've been putting on them. When you cross train, you rest those muscle and focus on exercising other groups. These can be supportive muscles or just another part of your body you want to keep in shape.

Related: 8 Killer HIIT Workouts You Can Do in Under 15 Minutes

For a marathon runner who's been adding miles on their treadmill, a cross training day would involve working out their chest, back, abs or arms. This helps their body to still work and reap the fitness benefits without missing a gym day. But most importantly it helps give their legs a well-deserved break.

Cross Training With Cardio

If you've been lifting weights and your muscles feel used and abused, it's time to take a rest day, but don't make it a typical rest day. Toss in some cardio routines to relax your muscles, let blood flow to promote healing and also create more definition for your body.

Below are sample cardio workouts to really push your body to the limits. They demand a lot from you but when you're done you'll feel stronger than before.

Workout #1 Treadmill Series

For this workout, you'll need a treadmill. The three numbers in speed represent your fitness level: beginner, intermediate and advanced respectively. Complete this series three times.

• 1 minute, speed 5/6/7 at 2% incline
• 1 minute, speed 6/7/8 at 2% incline
• 1 minute, speed 6.5/7.5/8.5 at 2% incline
• 1 minute, speed 7/8/9 at 2% incline
• 1 minute, speed 7.5/8.5/9.8 at 2% incline
• 30 seconds, sprint 8+ at 2% incline

Workout #2 Jump Rope

Jumping rope is not only fun, it's one of the best and easiest ways to cardio blast your body. Follow this jump rope series to get your heart racing. Complete this series three times.

• 1 minute - Slow Paced
• 1 minute - Fast paced
• 30 seconds - Medium paced
• 30 seconds - Fast paced
• 30 seconds - Left foot only
• 1 minute - Right foot only
• 30 seconds - Fast paced

Workout #3 Tabata Series

Tabata workouts are designed to push your body to the extreme. This workout is all fast-paced bodyweight workouts. Complete this series four times for an intense 4-minute workout.

• Jumping Jacks - 20 seconds
• 10 seconds rest
• Jump in Place with High Knees  20 seconds
• 10 seconds rest
• Shadow Boxing  20 seconds
• 10 seconds rest
• Bicycle Crunches  20 seconds
• 10 seconds rest

Workout #4 Treadmill Series

This is another treadmill workout to keep you feeling stronger than before. Complete this series twice.

• 1 minute, speed 5/6/7 at 1% incline
• 1 minute, speed 5.5/6.5/7.5 at 2% incline
• 1 minute, speed 5.5/6.5/7.5 at 4% incline
• 1 minute, speed 6.5/7.5/8.5 at 2% incline
• 1 minute, speed 6.5/7.5/8.5 at 4% incline
• 1 minute, speed 7/8/9 at 2% incline
• 1 minute, speed 7/8/9 at 4% incline
• 1 minute, speed 7.5/8.5/9.5 at 2% incline
• 30 seconds, sprint 8+ at 2% incline

Now that you have some intense cardio workouts lined up, it's time to plan your workout week. Mix in these quick but fun cardio workouts and give your muscle groups some well-needed rest. Once you finish these routine, you'll feel the difference in your body and tomorrow is a new day to crush your training program again. Get to it.