The Complete Guide to Cross Trainers | Benefits, Types & Best Home Exercises

My name is David Williamson and I am a professional personal trainer and fitness coach for over 20 years. Today I want to share my knowledge with you about cross trainers.

A cross trainer, (elliptical machine), is one of the most popular pieces of home fitness equipment on the market. It offers a very low-impact, full-body workout that combines cardio, endurance and smooth motion.

In this guide, I’ll explain what a cross trainer is, how it works, the different types available, the benefits of using one, and how to choose the right model—plus my top home workouts and a FAQ section.

A cross trainer (elliptical machine) is a stationary cardio machine that mimics walking, running, and stair climbing all in one — there is little to no impact, which is ideal for older gym users and rehabilitation sessions.

It features pedals for your feet and long straight moving handles for your arms, allowing you to train both the upper and lower body simultaneously.

Cross trainers work by utilising a flywheel and resistance system connected to pedals and handlebars. As you push and pull, the elliptical motion reduces stress on joints while still providing a very effective cardiovascular workout while maintaining tension on the entire body.

They target multiple muscle groups, including:

• Legs (quads, hamstrings, calves, glutes)
• Arms and shoulders (biceps, triceps, deltoids, lats)
• Core activation, stability and posture.

Front-Drive Cross Trainers

• Flywheel at the front.
• Compact design, slightly more vertical stride system.
• Perfect for home gyms.

Rear-Drive Cross Trainers

• Flywheel at the back.
• Smoother, longer stride— a more natural feel, very similar to running without impact.
• Often in commercial gyms.

Centre-Drive Cross Trainers

• Flywheel on either side of machine.
• Compact and balanced design.
• Ideal for home use.

Hybrid Cross Trainers

• Combine elliptical with bike or step machine features.

Great for versatility and multi-use in smaller spaces.

The right cross trainer depends on your budget, space, and goals:

• For Beginners: Front-drive or compact cross trainer – affordable and space-saving.
• For Comfortable Stride: Rear-drive – smoother, natural motion.
• For Intensity & Variety: Centre-drive or hybrid models – balanced, multi-functional.
• For Weight Loss & Fitness: Any type of model with resistance settings and training programmes.

Pro Tip: Always check stride length, stability, noise level, and digital features before buying.

Cross trainers provide a wide range of health and fitness benefits:

• Low-Impact Cardio – Protects joints compared to running, great for injured or older people.
• Full-Body Workout – Engages core muscles plus upper and lower body.
• Weight Loss & Calorie Burn – Great for burning fat.
• Improves Heart & Lung Health – Boosts endurance and cardiovascular fitness (VO2 Max).
• Customisable Intensity – Adjustable resistance and incline depending on the workout.
• Safe for All Levels – From beginners to advanced athletes.

1. Steady-State Endurance Ride

• 20–40 minutes at a moderate pace, variable depending in fitness levels.
• Builds cardiovascular endurance and lung function.

2. Interval Training (HIIT)

• 1-minute hard effort → 1-2 minutes recovery, depending on fitness.
• Repeat 8–10 times.
• Boosts metabolism and burns fat.

3. Hill Climb Simulation

• Gradually increase resistance every 2–3 minutes, this can vary.
• Builds lower-body strength, stamina and endurance.

Q1: Is a cross trainer good for weight loss?
Yes. Cross trainers burn significant calories and help create the calorie deficit needed for fat loss, best combine with the correct diet.

Q2: Are cross trainers better than treadmills?
It depends on your specific goals. Cross trainers are very low impact and work the upper body, lower body and core, treadmills may burn slightly more calories but can stress joints, ligaments and tendons more.

Q3: How long should I use a cross trainer for?
20–30 minutes per session, medium intensity, 3–5 times a week, is a great to start.

Q4: Can beginners use a cross trainer?
Absolutely. They’re one of the easiest and safest machines for beginners. Start with light resistance and short sessions, building up gradually.

Q5: Do cross trainers build muscle?
They mainly build endurance and tone, especially the lower limbs and arms. For significant muscle growth, combine with a good strength training program.

Cross trainers are a superb option for anyone looking for a low-impact, full-body cardio machine that burns calories, enhances endurance, and tones different muscle groups. Perfect for home gyms, they suit beginners and advanced users alike.

Check out our selection of cross trainers at  Fitness Max and find the model that matches your goals.