Best Cross Trainer Workouts

The Cross Trainer often gets overlooked in the gym environment. They’re great for fat burning over the whole body, however, using an elliptical machine can get tedious and demotivating after a short period of time. Which is good for nothing! Try out these best Cross Trainer workouts to keep things fresh and interesting. You’ll soon be reaping the benefits from mixing things up!

Name: Cross Trainer HIIT
Duration: 20 minutes
Good For: Burning fat over the entire body

HIIT workouts can be done with just about any type of fitness equipment. The Cross Trainer is no different and by using it for a HIIT workout, then you’ll burn some serious amounts of fat!

This is a great workout because it only takes 20 minutes to complete, so there’s no chance of getting bored and giving up. What’s more, you don’t have to be in a gym to complete it if you have the luxury of owning your own home Cross Trainer.

This targets every body part so nothing gets left out during this exercise. It’s also great for cardiovascular health and conditioning your body.

Just remember to give it everything you have on the last 5 reps to really push your limits

Cross Trainer Workouts


Name: Cross Trainer Glutes
Duration: 30 minutes
Good For: Toning and shaping glutes, thighs and core

Want a good cardio routine to shape your derriere? Of course you do! Try this glutes workout to feel the DOMS in your backside.

By striding backwards on the Cross Trainer, then you’re targeting different muscle groups than what you would by striding forwards. Suddenly, the glutes become engaged which start working harder than usual.

This workout combines both forward and reverse striding so you target every muscle in the lower body ranging from the thighs to the glutes. Even the core gets in on the action with this exercise. The constant changing of directions, resistance and effort speeds means boredom is kept at bay.

Cross Trainer Workouts

Name: Cross Trainer Tabata
Duration: 15 minutes
Good For: Burning fat over the entire body, muscle toning.

This workout is similar to the Cross Trainer HIIT. It’s shorter but more intense. The idea is to work harder in shorter period of time with less rest in between so in turn, your aerobic (cardiovascular) and anaerobic (muscles) systems will improve. Your heart rate will be much higher when performing this workout which will be the optimum level for fat burning.

By mixing this with other HIIT workouts then you’ll keep your body guessing so it doesn’t get used to the same thing over and over again, which will just stifle your progress.

For this workout, you’ll have to figure out your Rate of Perceived Exertion (RPE). This basically means that how hard you work is dependent upon how you perceive the intensity. This is completely preference on a range from 0-10 that you set yourself. For example, a RPE of 1 should be minimal effort and 10 should be as hard as you can push.

This is a good way to beat the boredom because you’re constantly thinking about your RPE and how hard your pushing so the time soon flies by.

Cross Trainer Workouts

Name: Cross Trainer Endurance
Duration: 45 minutes
Good For: Cardiovascular health, conditioning, building lower body strength.

You’ll be performing different workouts depending on what your needs are. If you need to improve your conditioning or cardiovascular health, then try this Cross Trainer endurance workout. This workout is particularly helpful if you’re training for any endurance event and you need to condition your body.

For this workout you’ll need to figure out your target heart rate (which you can find here). Once you know this figure, you need to stay within the heart rate zone. Depending on what percentage this is, that’s how hard you’ll be working.

Cross Trainer Workouts

Name: Cross Trainer Expert HIIT
Duration: 20 minutes
Good For: Burning a lot of fat over the entire body. 

This is exactly like the standard Cross Trainer HIIT except much harder! We’d advice that you can comfortably do the standard HIIT before trying this one. You’ll have less rest in between sets and have much more resistance. This will increase the fat burning much more than the standard HIIT. It’ll push you to your limits but it’ll be worth it!

Cross Trainer Workouts


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