Cross Trainer Workouts For Fat Loss [4 workouts included]

The Cross Trainer can be an effective form of cardio, and if you don’t currently include cross training in your fitness regime, we are about to tell you why you should. At FitKit, we have a wealth of experience in creating fitness spaces that help deliver results, and the cross trainer is a piece of the puzzle that will help you hit your fitness goals and scorch through the fat. 

Within this piece, we will cover some cross trainer workouts for you to try out that will help improve your cardiovascular fitness, are easy to add to your regime and will help you start to see results. 

Contents 

• Workout 1: Cross Trainer Interval training
• Workout 2: Cross Trainer Pyramid training 
• Workout 3: Cross Trainer Reverse-Pedal training
• Workout 4: Cross Trainer Circuit training

Workout 1: Cross Trainer Interval Training

Duration: Between 30 and 40 minutes 

Breakdown: Interval training is great for improving your cardiovascular health, and this workout is a low-impact blast that will get your heart pumping. The advantage of interval training on a cross trainer is that you can scale the intensity based on your current fitness levels, and you can also increase or decrease the number of intervals completed. 

Workout: 

• Warm-up: 5 minutes at a moderate pace.
• Intervals: Alternate between 1 minute of high intensity (increased resistance and speed) and 2 minutes of low intensity (reduced resistance or slower pace).
• Repeat the intervals for a total of 20-30 minutes.
• Cool down: 5 minutes at a low to moderate pace.

Workout 2: Cross Trainer Pyramid training

Duration: Between 30-40 minutes

Breakdown: Pyramid training is exactly that – you climb up in resistance and then back down. This allows you to hit your peak during the middle of your workout and then slowly recover. If you have a low level of cardiovascular fitness, you can start by reducing your intervals to three-minute blocks instead of five. 

Workout: 

• Warm-up: 5-7 minutes at a moderate pace.
• Pyramid structure: Increase resistance and intensity every 5 minutes until you reach the peak, then decrease in the same manner.
  • Example: 5 min moderate, 5 min high, 5 min very high, 5 min high, 5 min moderate.
• Cool down: 5 minutes at a low to moderate pace.

Workout 3: Cross Trainer Reverse-Pedal training

Duration: Between 30-40 minutes 

Breakdown: This workout is designed to keep you moving but also help you work on the cross trainer in a way you might not usually. By changing up the way you pedal, you are encouraging muscles to be activated in reverse, offering a balanced approach to your muscle development. Reverse-pedalling on the cross trainer will help you to work on your balance and will activate your glutes and hamstrings.

Workout: 

• Warm-up: 5 minutes at a moderate pace.
• Pedal in reverse: Focus on pedalling backwards for 2 minutes, then switch to forward pedalling for 3 minutes.
• Continue this pattern for 20-30 minutes.
• Cool down: 5 minutes at a low to moderate pace.

Workout 4: Cross Trainer Circuit training

Duration: Between 40-50 minutes 

Breakdown: If you are looking for an intense workout that will burn calories and help you lose fat, this one is for you – but a warning – it is intense. Designed to help you use the cross trainer as a way to get your blood pumping, this workout also incorporates bodyweight exercises to keep the workout varied and interesting.

Workout: 

• Warm-up: 5-7 minutes at a moderate pace.
• Create a circuit by incorporating bodyweight exercises:
  • 5 minutes on the cross trainer.
  • Jump off and perform 1 minute of bodyweight exercises (e.g., jumping jacks, squats, lunges).
  • Get back on the cross trainer for another 5 minutes.
  • Repeat the circuit for 30-40 minutes.
• Cool down: 5 minutes at a low to moderate pace.

Find a cross trainer ideal for your commercial gym or home gym at FitKit

At FitKit, we have a wide range of cross trainers for you to add to your fitness space. Whether you are looking for a commercial-grade cross trainer that will help your clients achieve their fitness goals or a cross trainer that you can use in your home gym – we have a cardio machine you will love.  Within the range of cross trainers, you will find high-quality cardio machines from the likes of Precor, Life Fitness and  Technogym, which include premium features such as LED display screens and wifi connectivity to help create a fitness experience you enjoy.