Looking for a workout that delivers it all—calorie burn, muscle toning, and joint-friendly movement? Say hello to the cross trainer. Whether you’re stepping on for the first time or you’ve already made it part of your routine, this machine is a powerhouse when it comes to building stamina, sculpting lean muscle, and torching fat—all without putting extra stress on your joints.

The beauty of the cross trainer is its versatility. You can go low and steady for endurance, crank up the resistance for strength, or add intervals to skyrocket your fitness levels. It’s the kind of workout that adapts to you—your goals, your pace, your energy.

So, if you’re ready to make your cardio sessions more effective (and way less boring), let’s dive into the best cross trainer workouts that will leave you sweating, smiling, and feeling unstoppable.

What is the Cross Trainer?

The cross trainer, often called an elliptical machine, is a low-impact cardio machine found in most gyms (and increasingly in homes). Its smooth, gliding motion mimics walking, running, or climbing without the harsh impact on your joints.

Unlike traditional cardio machines, the cross trainer works your upper and lower body simultaneously thanks to its moving handles. That means more muscles activated and more calories burned in less time.

Why Choose the Cross Trainer?

A cross trainer is more than just a cardio machine—it’s a complete body workout. Unlike treadmills, it’s low-impact, which means you can go hard without stressing your knees, hips, or back. The moving handles also engage your upper body, so you’re working your arms, shoulders, and core while sculpting your legs and glutes.

Whether your goal is to burn fat, build endurance, or simply get moving without pain, the cross trainer has your back. Plus, it’s super beginner-friendly—no complicated settings or steep learning curve. Just hop on and go!

How to Use a Cross Trainer

If you’re new, don’t worry—the cross trainer is one of the easiest machines to get started with:

• Hold the safety handles for support and place your feet on the pedals.
  
  

• Stand tall – Keep your posture upright, chest open, and core engaged.
  
  

• Begin pedalling forward by pushing down through one foot and continue with a natural stride. Use both your arms and legs evenly.
  
  

• By adjusting the settings on the screen, you can increase resistance to make it more challenging or decrease intensity and duration if you find it too easy.
  
  

• Use your arms to push and pull the handles to engage your upper body.

Benefits of Using a Cross Trainer

From its low-impact design to its versatility, there are a number of benefits of using a cross trainer: 

High Calorie Burn

If your goal is weight loss or improving body composition, the cross trainer is your best friend. Because it engages both the upper and lower body at the same time, you’ll burn more calories in less time compared to many other cardio machines. 

By increasing the resistance or adding intervals, you can push your calorie burn even higher, making it an effective tool for fat loss. 

Full-Body Workout

Unlike many cardio machines that only work your legs, the cross trainer delivers a true full-body workout. Your legs power the stride, your arms engage with every push and pull of the handles, and your core stays activated to keep you balanced. 

This means you’re not just burning calories—you’re also toning and strengthening key muscle groups at the same time. 

Improves Cardiovascular Health

The cross trainer is an excellent choice for improving cardiovascular fitness, helping to strengthen both your heart and lungs. Regular sessions boost circulation, increase oxygen efficiency, and improve overall endurance, making daily activities feel easier and less tiring. 

Cardiovascular exercise also helps reduce your risk of chronic conditions like heart disease, stroke, and high blood pressure. 

Low Impact

One of the biggest advantages of the cross trainer is its low-impact design. Unlike running or high-intensity jumping workouts, the smooth, gliding motion is gentle on the joints while still providing a highly effective cardio workout. 

This makes it perfect for people with knee, hip, or ankle issues—or for those simply wanting to reduce the wear and tear of high-impact exercise.

Versatile

The cross trainer isn’t a one-trick machine—it’s incredibly versatile. You can tailor your workout depending on your goals: steady-state sessions for endurance, high-resistance climbs for strength, or short bursts of all-out effort for fat-burning intervals. You can even pedal backwards to challenge your muscles in new ways. 

This adaptability means you’ll never get bored, and you can continue progressing as your fitness improves. Whether you’re training for stamina, fat loss, or simply an energetic start to your day, the cross trainer can deliver. Its flexibility makes it suitable for quick workouts or long sessions—whatever your schedule allows.

Great for All Levels

Whether you’re brand new to exercise or a seasoned fitness enthusiast, the cross trainer is a machine that meets you where you are. Beginners can start at a comfortable pace and low resistance, building confidence and strength without feeling overwhelmed.

More advanced users can challenge themselves with higher resistance, incline settings, and interval training. Because it’s easy to adjust intensity, the cross trainer grows with you as your fitness improves. It’s also a great option for those returning from injury or looking for a joint-friendly alternative to running. In short, it’s a machine everyone can benefit from.

What Muscles Does the Cross Trainer Use?

The cross trainer is a powerhouse when it comes to muscle activation. Your legs do much of the work, targeting the quads, hamstrings, and calves with every stride. Add in incline or higher resistance, and your glutes get an even bigger challenge. 

The moving handles ensure your arms, shoulders, and chest are engaged too, while your core muscles fire up to keep you steady and balanced throughout. This combination means you’re working your entire body in a single, smooth motion. The result? Improved strength, muscle tone, and endurance—all while protecting your joints from unnecessary strain.

Cross Trainer vs the Treadmill: Which is Better?

When it comes to cardio machines, the cross trainer and treadmill are two of the most popular choices. Both are fantastic for improving fitness, burning calories, and boosting stamina—but the best option depends on your goals and preferences.

The treadmill is often seen as the go-to for runners and walkers. It allows you to build running endurance, increase bone density, and train for events like 5Ks or marathons. Running on a treadmill can burn a high number of calories, especially at faster speeds or with incline settings. 

On the other hand, the cross trainer offers a low-impact alternative that’s easier on the joints while still delivering an effective workout. Thanks to the moving handles, it also works your upper body, giving you a full-body workout in one session. The ability to adjust resistance and incline means you can use it for endurance, strength, or interval training, making it more versatile for all-around fitness.

For many people, the best approach is to use both—mixing treadmill runs with cross trainer sessions to balance intensity, protect joints, and keep workouts fresh.

How Often Should You Use the Cross Trainer?

For beginners, using a cross trainer 2–3 times per week is a good starting point. Each session can last 10–20 minutes at a comfortable, steady pace to help build cardiovascular endurance and get your body used to the movement without putting too much strain on your joints. 

As you become more comfortable, you can gradually increase the duration of your workouts to 25–30 minutes and start incorporating light intervals—alternating between slightly faster and slower speeds—to improve fitness and burn more calories. It’s important to listen to your body and take rest days as needed to prevent fatigue or discomfort while maintaining a consistent routine.

Are Cross Trainers Good for Weight Loss?

Yes, cross trainers can be effective for weight loss. They provide a low-impact cardiovascular workout that burns calories while being gentle on joints, making consistent training easier. 

Many machines engage both upper and lower body, increasing overall calorie expenditure. Adjusting resistance and incline adds intensity, boosting fat burn.

The Best Cross Trainer Workouts for Beginners

As a general rule of thumb, a good starting point for beginners is 10–15 minutes of exercise per day, gradually increasing the duration as your fitness improves.

Always begin each workout with a warm-up to raise your heart rate and prepare your muscles, and finish with a cool-down to lower your heart rate and help your body return to a resting state.

For more gym cardio routines, check out our beginner’s guide to cardio workouts.

15 Minute Cross Trainer Workout for Beginners

Warm Up (0:00 – 3:00):

Gentle pedalling at low resistance, keeping the effort light and comfortable.

Baseline Ride (3:00 – 6:00):

Keep resistance low (2–4) and increase speed slightly until you’re working at about a 5/10 effort—steady but sustainable.

Push Effort (6:00 – 11:00):

Add 2 levels of resistance and aim to hold the same speed. You should feel the extra work but still be in control.

Upper Body Engagement (11:00 – 15:00):

Increase resistance by 1–2 more levels and drive the handles actively with your arms, powering both arms and legs to push speed and intensity higher.

Cool Down (15:00 – 18:00):

Lower resistance and gradually slow your pace, bringing your effort back down to a light, easy spin.

20 Minute Cross Trainer Workout for Beginners

Warm Up (0:00 – 5:00):

Gentle pedalling at a comfortable pace with low resistance or ramps.

Baseline Ride (5:00 – 8:00):

Increase resistance/ramps by 1–4 levels until you’re working harder than warm-up but still able to hold a conversation (baseline pace).

Push Effort (8:00 – 10:00):

Increase resistance/ramps again until you’re just above baseline, working slightly harder.

Return to Baseline (10:00 – 13:00):

Drop resistance/ramps back to baseline level.

Push Effort (13:00 – 15:00):

Increase resistance/ramps again until you’re working slightly harder than baseline.

Cool Down (15:00 – 20:00):

Reduce resistance/ramps to an easy, comfortable level and pedal lightly.

Ready to Get Started with Village?

Try out our cutting-edge cardio equipment at your local Village Health & Wellness Club and leave the gym feeling stronger, more confident, and totally unstoppable.

Whether you’re looking to improve your cardiovascular health or smash your weight loss goals, our gym floor offers plenty to get your cardio workout done, with the latest built-in technology to track your progress. 

Not quite sure where to start your fitness journey? Our trainers are here to guide you every step of the way. Join now.