Cross Trainer

The Complete Guide to 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 workout that combines cardio, endurance and smooth motion.

1. What is a Cross Trainer?

A cross trainer (elliptical machine) is a stationary cardio machine that mimics walking, running, and stair climbing all in one. 

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.

2. How Do Cross Trainers Work?

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.

3. Different Types of Cross Trainers You Can Buy

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

·       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.

4. Benefits of Using a Cross Trainer

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

·       Low Impact Cardio – Protects joints compared to running, great injured or older people.

·       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.

5. Which Cross Trainer is Right for Me?

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.

6. Top Home Cross Trainer Workouts

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.