The cross trainer is a popular machine you'll find in virtually every gym. It offers an effective way to build your fitness, burn calories and work several muscle groups without putting much load on your joints. Whether you want to lose weight, improve your fitness or simply find a more varied workout, a cross trainer can help you get there. In this article we explain how to train effectively on one, which muscles you work, and give examples of different sessions for different goals.
Which muscles does a cross trainer work?
The cross trainer is a versatile machine that works several muscle groups at once. Here are the main ones:
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Legs
The cross trainer mimics the motion of running and cycling, so you mainly work your quadriceps (the front of your thighs), hamstrings (the back) and calves. These muscles are working constantly to keep the pedals turning.
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Glutes
Your gluteus maximus gets a serious workout on a cross trainer too, particularly when you raise the resistance. That can help firm and shape your bum.
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Core
Your abdominal and lower back muscles engage to keep you balanced during the session. A strong core helps stabilise your movement and prevent injury.
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Arms and shoulders
Most cross trainers have moving handles that bring your arms and shoulders into the workout. Using them works your biceps, triceps and shoulders.
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Chest and back
The handles can also help train your chest and back muscles. Every pushing and pulling motion recruits these groups, which gives you a complete upper-body workout.
The benefits of cross trainer training
Training on a cross trainer brings several advantages. Here are some of the most important:
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Low impact
Unlike running on a treadmill, a cross trainer puts less pressure on your joints, which makes it an excellent option for anyone with joint problems or injuries.
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A full-body workout
A cross trainer works the upper and lower body together, which helps you burn more calories and improve your overall muscular strength and endurance.
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Variety in your training
You can adjust the intensity and resistance on a cross trainer, so you can do all kinds of sessions, from light cardio to intensive interval work.
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Better cardiovascular health
Training regularly on a cross trainer can improve your cardiovascular health by strengthening your heart and lungs.
Cross trainer workouts for different goals
Depending on your fitness goals, you can vary your cross trainer sessions. Below are several programmes to help with weight loss, fitness, strength and recovery.
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Losing weight
To lose weight effectively, you need to burn calories and raise your metabolism. Here's an example session that can help:
Interval training:
- Warm-up: 5 minutes at low resistance.
- Interval 1: 2 minutes at high resistance and high speed.
- Interval 2: 2 minutes at low resistance and low speed.
- Repeat the intervals 5 times.
- Cool-down: 5 minutes at low resistance.
Interval sessions are highly effective for burning fat because they raise your heart rate and speed up your metabolism, even after your workout has finished.
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Improving your fitness
If you want to build your endurance, longer, less intense sessions aimed at strengthening your heart and lungs work well.
Endurance session:
- Warm-up: 5 minutes at low resistance.
- Main set: 30-45 minutes at moderate resistance and a constant speed.
- Cool-down: 5 minutes at low resistance.
Endurance work improves your cardiovascular fitness by training your heart and lungs to work more efficiently.
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Building strength
To build strength, raise the resistance on the cross trainer and do intense, short sessions that challenge your muscles.
Resistance session:
- Warm-up: 5 minutes at low resistance.
- Main set: 20 minutes alternating 2 minutes at high resistance with 2 minutes at low resistance.
- Cool-down: 5 minutes at low resistance.
This session helps build strength in your legs, glutes and core by forcing your muscles to work harder against the increased resistance.
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Recovery and active rest
On days when you want a lighter session, a cross trainer also works well for recovery and active rest.
Recovery session:
- Warm-up: 5 minutes at very low resistance.
- Main set: 20-30 minutes at low resistance and a moderate speed.
- Cool-down: 5 minutes at very low resistance.
This session helps stimulate circulation and reduce muscle tension without putting too much load on your body.
How often should you use a cross trainer for the best results?
Consistency is what matters for results. Here are some guidelines on frequency:
For weight loss:
- 4-5 times a week.
- Combine interval and endurance sessions.
For improving fitness:
- 3-4 times a week.
- Focus on endurance work with the occasional interval session.
For building strength:
- 3 times a week.
- Resistance sessions with enough rest days in between.
Conclusion
Training on a cross trainer is an excellent way to reach your fitness goals, whether you want to lose weight, improve your fitness or build strength. The machine's versatility means you can do all kinds of sessions that get you to your goals effectively and safely. Training regularly and varying your sessions keeps your workouts interesting and keeps you motivated. So what are you waiting for? Get on the cross trainer and start working towards a fitter, healthier body today.
One alternative to a cross trainer is a stepper. It works in much the same way, but only with your feet. It's a cheaper machine and takes up less space, though it works your upper body less than a standard cross trainer.
