Cross Training is strength, conditioning, and overall fitness program consisting mainly of a mix of aerobic exercise, calisthenics (body weight exercises), and weightlifting. Cross Training strength and conditioning program constantly vary functional movements executed at high intensity across a variety of athletic activities. Cross Training aims to develop fitness in physical fitness: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, accuracy.

For an Athlete, Cross-training is athletic training in sports and activities other than the athlete's usual sport. The goal is improving overall performance. It takes advantage of the particular effectiveness of one training method to negate the shortcomings of another.

Improved total fitness. Cross training can include activities that develop muscular fitness, as well as aerobic conditioning. While an individual's muscular fitness gains will typically be less than if he or she participated only in strength training, the added benefits of improving muscular strength and endurance can pay substantial dividends. For example, research has shown that resistance training can help individuals prevent injury, control body weight and improve functional capacity.

Enhanced exercise adherence. Research on exercise adherence indicates that many individuals drop out of exercise programs because they become bored or injured. Cross training is a safe and relatively easy way to add variety to an exercise program. In the process, it can play a positive role in promoting long-term exercise adherence by reducing the incidence of injury and eliminating or diminishing the potential for boredom.

The essential fundamentals of cross training are the same whether you are exercising for improved health and fitness or for competition. Try varying your exercise program from workout to workout by engaging in different types of activities, or simply add a new form of exercise (e.g., resistance training, Pilates, a boot-camp class) to your existing workout routine.