Everything You Need To Know About Cross Trainers

With so many different types of equipment at the gym, it can be difficult to know what exactly they all do. This comprehensive guide will explain how to use a cross trainer, what benefits the machine offers, and how you can utilise one in your routine.

Table of Contents
Cross trainer information
How to use a cross-trainer
Cross trainers for weight loss
Cross trainers for muscles

What is a cross-trainer? 

A cross trainer is a stationary exercise machine that can be found in most gyms. It activates various lower muscle groups, including the glutes, quads, hamstrings and calves. Because this machine makes use of your arms and legs, it can also be used to work out the arms, back and core. Cross trainers are great for beginners, offering a full-body workout from one easy-to-use machine.

What is the difference between a cross-trainer and an elliptical?

The cross trainer and the elliptical can look confusingly similar, but they do have one distinct difference. Whilst the cross-trainer moves both the arms and the legs, ellipticals keep the arms in a fixed position. This means that an elliptical would not be helpful in working out your upper body, but it can be useful in lower-body workouts. The cross trainer, however, works out both by allowing you to push and pull with your arms as well as your legs.

What are the benefits of a cross-trainer?

The cross trainer can be used to target, strengthen and tone multiple muscle groups of the upper and lower body, depending on how you use it. It is worth noting that a cross-trainer can assist in toning and defining muscles but not in building muscle or bulking. 

Cross trainers can be used as cardio, helping burn calories and assist in weight loss. Cross trainers can also benefit the cardiovascular system by increasing lung capacity, lowering blood pressure and strengthening the heart.

What is a cross trainer good for?

Cross trainers can provide an effective full-body workout whilst being very easy to use, targeting multiple muscle groups from the upper and lower body depending on how you use the machine.

 They are good for toning and defining muscles, rather than building muscle. Cross trainers are also effective as cardio to help you lose weight and can help to improve the cardiovascular system as you work out.

Advantages of cross trainers 

• Low-impact workout saving those with joint pains 
• Helps to burn calories
• Boosts cardiovascular health 
• Helps improve balance 
• A great form of cardio 
• Helps engage a wide range of lower-body muscles, core and upper-body

Are cross trainers OK for bad knees?

Cross trainers can be great for anybody with sore joints, including but not limited to the knees. They are beneficial to anybody who suffers from bad joints because they do not apply too much pressure to the joints like other machines (e.g. treadmills) can.

Due to the fixed nature of cross trainers, any impact on joints is minimised, ensuring you can raise your heart rate without implicating your joints. 

How to use a cross trainer

How do you use a cross trainer?

1. To use a cross trainer, start by stepping onto the foot pedals whilst holding onto the handles for stability. 
2. Once you are stationed on the machine, it typically takes some movement for the cross-trainer’s interface to turn on. To start moving, you can begin pedalling one foot down and following with the other, much like a bike, simulating the movement of walking or running.
3. On the cross trainer display, you can then alter the machine’s resistance and see how long you have been on it. Continue the pedalling motion and focus your effort on whichever area of the body you want to target, which can be both in the upper or lower body.

How long should I spend on a cross trainer? 

It is recommended to do around 2 hours and 30 minutes of cardio per week. This can be divided into 30 minutes on the cross-trainer a day for 5 days a week, for example.

 It is important to remember that rest days are essential – you should not work out every day, as you must allow your body some time to recover without applying unnecessary strain and stress.

Is it better to go faster or longer on a cross trainer?

It is easy to assume that going faster on a cross trainer will help burn calories faster, but this is not the case. By going too fast, the increased momentum will not allow you to fully engage your muscles, so finding a balance is essential. 

The effectiveness of a cross trainer workout lies in how much you are engaging your muscles against resistance. Although keeping up the pace is important, try to stay focused on working against a higher resistance on the cross-trainer instead of simply moving at a high speed. It is recommended to do at least 30 minutes of exercise on a cross trainer in one session, as too short of a workout will not produce results.

Cross trainers for weight loss

Is a cross trainer good for weight loss?

Cross trainer workouts can be very helpful when trying to lose weight because you will exert a lot of energy during your workout. However, to lose weight, your workouts should be done whilst in a calorie deficit.

A calorie deficit is when you consume less calories than your body burns. Working out alone will not effectively help you to lose weight, as a lower calorie intake will ensure that your exercise burns your body’s fat rather than just excess calories. A balance between diet and exercise is essential to lose weight.

How to burn calories on a cross trainer

To burn more calories from a cross trainer workout, it can be helpful to increase the incline or resistance, making your muscles work harder. A HIIT workout could also be done to increase the amount of calories burned, involving short bursts of intense physical exertion followed by periods of gentler activity. You could even try changing your motion and pedalling backwards on the cross trainer, providing some more variety in your workout.

Do you lose more weight on a treadmill or cross trainer? 

Running on a treadmill is a very high-impact activity, generally requiring more exertion than a cross trainer does, so calories will burn faster. However, because a cross trainer requires less exertion than a treadmill, it allows you to work out for longer. Both machines are similarly effective in burning calories, but you may find a treadmill to be more time-efficient. You can find out more about the benefits and differences of using a treadmill or a cross trainer from our guide.

Cross trainers for muscle development

What muscles are used when training on a cross trainer?

Cross trainers make use of upper body muscles (Biceps, triceps, back, shoulders) and lower body muscles (Quads, calves, hamstrings, glutes) as well as your core. 

How to tone specific muscles on a cross trainer?

Cross trainers, as well as helping you burn calories, can target specific muscle groups depending on how you use them.

• To focus on toning the arms, grasp the handles of the machine to push and pull as you pedal. By focusing all of your efforts on your arms rather than your legs, you will achieve an effective upper-body workout for the arms, back and shoulders.
• If you want to target your legs, it can be useful to minimise how much you use your arms and focus the effort on your legs. Pedalling with a focus on the legs whilst only loosely holding onto the handles will target the calves, quads, glutes and hamstrings. 
• The core can be targeted by periodically letting go of the cross-trainer handles while exercising. This focuses your effort on the abdominal muscles but should only be done if you can safely balance on the cross-trainer.

Does a cross trainer tone arms?

Cross trainers can be great for toning your arms if used correctly. If you focus your force and movement into your arms rather than your legs, you can effectively define the shoulders, back, triceps and biceps.

Buy a cross trainer for at-home or commercial use

Whether you are looking to start your fitness journey or elevate your routine, the cross-trainer could be the perfect choice for you. Easy to use and great for beginners, the cross-trainer offers a full-body workout and various health benefits from just one machine. At Fitkit, we have a variety of brands, including Life Fitness, Precor and Technogym, offering only the most reliable, high-quality cross-trainers for at-home or commercial use.