6 Cross Trainer Workouts & Eating Tips To Lose Weight (Downloadable Cheatsheet)

cross trainer workout

Cross Trainer Workouts – 6 Downloadable Plan For You

Cross trainer workouts are a great way to lose weight for beginners. With the elliptical, you can increase your endurance and stamina by increasing resistance levels. The best part is that it’s easy on your joints so there’s no risk of injury. 

The key thing here is that this blog post isn’t just about how cross trainer workouts with an elliptical will help you lose weight, but also about how these two exercises work together to provide more benefits than one would think. Remember folks, variety is the spice of life!

Why you should be doing cross trainer workouts with an elliptical

First off, ellipticals and cross trainers are similiar. Some might say they’re the same thing, but appearances can be deceiving.

Cross trainer workouts with an elliptical involve keeping your feet stationary while moving them around on a moving platform (an ellitpical) or on two pedal like objects (a cross trainer). At first glance, these two machines may seem similar enough to be used interchangeably, but not so fast.

The main difference between ellipticals and cross trainer workouts with an elliptical is that the former involves your feet moving up and down while the latter involves them staying in one place (not moving). You can also adjust ellipticals by changing the angle of which you’re standing on it; this isn’t possible with a cross trainer though.

However, this doesn’t mean that there’s no benefit to using a cross trainer instead of an ellitpical. On contrary – using a cross trainer for exercising will help you lose weight at a rapid rate because it allows you to mimic real life movement without straining your muscles or joints. The key word here is strain.

How to do a cross trainer workout with an elliptical

A good cross trainer workout involves alternating between your legs in an even motion while constantly moving the pedals or platform up and down so that you get the most out of your workout session.

The basic idea here is just like when you’re running, but instead using your legs constantly in the same motion, you use them in an alternating motion.

You should also be sure to alternate how much weight you put into each leg because this will help prevent injury and soreness after the fact.

When working out with either machine, it’s important not to overdo it; if anything, especially when starting off, stick with what you know until muscle memory kicks in (it helps to have a workout journal for this reason).

The cross trainer for weight loss!

The key to a good cross trainer workout is being creative. You don’t have the luxury of putting your legs up on a machine and allowing it to do all the work for you. Because of this, you’ll need to be creative in order to get a full body, high calorie loss workout session going.

Cross trainer workouts with an elliptical are an amazing way to lose weight because they’re low impact but still allow you to burn through calories like no tomorrow thanks the constant motion involved with these machines.

The trick is that cardio exercises such as jogging or running may not be ideal for those looking to lose weight quickly (especially if you haven’t gone through an extensive warm-up). When engaging in exercise, make sure not only to stretch, but to warm up your muscles before beginning to exercise.

6 cross trainer elliptical workout plans!

The great thing about using a cross trainer elliptical or an ellitpical for working out is that you can either go with the basics or take it up a notch by turning your basic workout into a HIIT session (high intensity interval training).

This means varying the level of resistance in between sets so that you don’t put too much strain on one set of muscles, allowing them time to rest and heal. The last thing anyone wants when trying to lose weight is an injury; doing cross trainer workouts with an elliptical will help prevent this from happening.

cross-trainer-elliptical-workout

2 Cardio Session Plans

Cardio Session #1

Warm up

5 minutes of step ups onto a high bench, alternating legs until you get the heart rate up. Next do some jumping jacks to warm up your arms and shoulders.

Exercise 1

  • 40 seconds of mountain climbers using the foot pedals on a cross trainer – no resistance.
  • Rest for 30 seconds.
  • Repeat 8 times for a total of 4 minutes (20 reps).

Exercise 2

  • Pushups to failure or 10 pushups alternating hands every other rep. Rest for 45 seconds to catch your breath between sets.
  • Continue until you reach 20 pushups or can’t continue any longer without stopping. Repeat this 5 times, resting 45 seconds in between sets.
  • Rest for 3 minutes and repeat Exercise 1 and Exercise 2 above another 3 times for a total of 9 minutes.

Exercise 3

Jump squats to failure – do as many jump squats as you can, but don’t go over 15 reps per set (or 30 reps total if doing all 3 sets).

Finisher

  • 1 minute of jogging on the spot at high intensity with arms pumping like you’re running in place.
  • Cool down and stretch your major leg muscles after this session is complete.
Cardio Session #2

Warm up

  • 5 minutes of step ups onto a high bench, alternating legs until you get the heart rate up.
  • Next do some jumping jacks to warm up your arms and shoulders.

Exercise 1

  • 45 seconds of bicycling one foot at a time to failure – keep alternating legs every 15 seconds.
  • Rest for 45 seconds. Repeat this 5 times, resting 45 seconds in between sets.

Exercise 2

  • Squats to failure – do as many squats as you can without going over 20 reps per set (you should stop before you try and kill yourself).
  • Rest for 30 seconds and repeat these sets 3 more times up to a total of eight sets.
  • Cool down and stretch your major leg muscles after this session is complete!

4 HIIT Session Plans

HIIT Session #1

Warm up

  • 5 minutes of step ups onto a high bench, alternating legs until you get the heart rate up.
  • Next do some jumping jacks to warm up your arms and shoulders.

Exercise 1

  • 60 seconds of bicycle crunches – alternate legs every 15 seconds.
  • Rest for 60 seconds.
  • Repeat this 8 times, resting 60 seconds in between sets to get a total of 4 minutes (32 reps).

Exercise 2

  • Crunches to failure or 20 crunches alternating hands every other rep.
  • Rest for 30 seconds and repeat these sets 3 more times up to a total of 12 sets.
  • Cool down and stretch your major leg muscles after this session is complete! 

Remember that you need a good warm-up before engaging in any strenuous exercises .

According to the Centers for Disease Control and Prevention, warming up prior to working out will not only prevent injury , but also increase energy levels !

The last thing anyone wants when trying to lose weight is an injury; doing cross trainer workouts with an elliptical will help prevent this from happening.

Cross Trainer Workouts: HIIT Session #2

Warm up

  • 5 minutes of step ups onto a high bench, alternating legs until you get the heart rate up.
  • Next do some jumping jacks to warm up your arms and shoulders.

Exercise 1

  • 60 seconds of bicycling one foot at a time – keep alternating legs every 15 seconds.
  • Rest for 45 seconds and repeat these sets 3 more times up to a total of four sets. Keep in mind that resting periods should not exceed 30 seconds between sets .

The important thing about interval training is that you always have to push yourself without going over your limit! If you feel that you can do this workout with more intensity , then feel free to do so .

Exercise 2

  • Lunges – alternate legs every 15 seconds. Keep your front knee bent at a 90-degree angle and be sure not to let it go over your toes (this will make your quads work harder)
  • Rest for 60 seconds and repeat these sets 3 more times up to a total of 4 sets. Cool down and stretch your major leg muscles after this session is complete!
HIIT Session #3

Warm up

5 minutes of step ups onto a high bench, alternating legs until you get the heart rate up.

Next do some jumping jacks to warm up your arms and shoulders.

Exercise 1

  • Bicycle crunches – alternate legs every 15 seconds. Rest for 60 seconds and repeat these sets 3 more times up to a total of four sets. 
  • Keep in mind that resting periods should not exceed 30 seconds between sets .

Exercise 2

  • Crunches to failure or 20 crunches alternating hands every other rep.
  • Rest for 45 seconds and repeat these sets 3 more times up to a total of 12 sets.

Cool down and stretch your major leg muscles after this session is complete! Remember that you need a good warm-up before engaging in any strenuous exercises .

HIIT Session #4

Warm up

5 minutes of step ups onto a high bench, alternating legs until you get the heart rate up. Next do some jumping jacks to warm up your arms and shoulders.

Exercise 1

Bicycle crunches – alternate legs every 15 seconds. Rest for 60 seconds and repeat these sets 3 more times up to a total of four sets. Keep in mind that resting periods should not exceed 30 seconds between sets .

Exercise 2

Lunges- alternate legs every 15 seconds. Keep your front knee bent at a 90-degree angle and be sure not to let it go over your toes (this will make your quads work harder).

Rest for 30 seconds and repeat these sets 3 more times up to a total of 5 sets. Cool down and stretch your major leg muscles after this session is complete! Remember that you need a good warm-up before engaging in any strenuous exercises .

According to the Centers for Disease Control and Prevention, warming up prior to working out will not only prevent injury , but also increase energy levels !

The last thing anyone wants when trying to lose weight is an injury; doing cross trainer workouts with an elliptical will help prevent this from happening.

Eating plan before and after cross trainer workouts

To boost your post-workout recovery, have a healthy protein shake within the 30 minutes after finishing your cross trainer workouts with an elliptical. Opt for a low-fat protein source since that will help you burn more calories during the day instead of storing them as fat.

You can get this from greek yogurt or cottage cheese! Also , make sure to eat a proper meal 2 hours before going to bed.

A snack consisting of complex carbs and lean proteins before going to sleep at night will keep blood sugar levels consistent while you rest, ensuring a faster metabolism in the morning .

A good breakfast would be oatmeal with skim milk and some peanut butter, paired with whole grain toast topped with banana slices and honey !

In order to lose weight, you need to burn more calories than you take in. To lose 1 pound of fat, it is necessary to burn 3,500 extra calories .

What I want you to do now is set a goal that is realistic and attainable , but just out of reach so that you can challenge yourself!

FAQs

Is cross trainer good for losing weight?

Answer:

Yes, cross trainer is good for losing weight. You can burn up to 600 calories per hour with cross trainer.

Cross trainers are a high-performance piece of equipment that provides the cardiovascular intensity of running or walking with increased range of motion and decreased impact due to its 3-dimensional movement path.

In general, you should be able to burn about 4 – 5 kcal/minute on a cross trainer at a moderate pace where you feel challenged but not breathless.

So, it is possible for a beginner or lesser experienced user to achieve 600 kcal in one hour by working out on this cardio machine at a moderate pace without feeling breathless!

This makes it an extremely effective tool in any fat loss program. With consistent use, you will see results and achieve an optimal weight.

How long should you workout on a cross trainer?

Answer:

You can workout on cross trainer for around 45 min to get maximum benefits. Anything less than 30 min will not help you in losing weight. Although, exercising for shorter periods of time is good for cardiovascular fitness but not sufficient to burn the calories and lose weight.

Another problem with short workouts is that your metabolic rate starts decreasing after some time resulting in fat storage throughout the body’s systems including liver, kidneys etc which causes thickening of blood leading to more serious health conditions like stroke, heart attack etc.

Can a cross trainer burn belly fat?

Answer:

Yes, cross trainer can help to lose belly fat. Other than helping you to develop a strong and healthy heart, it is also very good for losing weight particularly the stomach fat. Most of us are aware that our body’s ability to burn more calories than we consume in our daily diet is what causes weight loss.

Cross training helps you exercise all the major muscle groups in your body including core muscles while walking or running on a treadmill.

So, if you are looking forward to remove tummy fat through cardio exercises then cross trainer is best alternative for using at home rather than regular treadmill or cycling etc because of its 3D movement path which enables it to strengthen not only legs but upper part of your body too like arms and shoulders etc

Is the elliptical good for abs?

Answer:

Yes, the elliptical trainer is good for abs. The elliptical workout engages all your core muscles to stabilize your body as your legs are constantly driving against the pedals in an ‘up and down’ action which results in a stronger abdominal core.

Working out on an elliptical gives you more of a cardio type of session rather than targeting specific muscle groups like weight training does.

How often should you use a cross trainer?

Answer:

People who are quite serious about losing weight through cardio exercises should use cross trainer at least thrice a week. But make sure to avoid exercising on this machine for more than 45 min in one go as it is very easy to over train your muscles and cause damage or worse, lose them completely.

You can divide you 45 min workout into 3 sessions of 15-20 min each by taking short breaks between the workouts to give your body enough time to recover before starting next session with full energy levels.

It is also advisable that if you are using cross trainer with weight loss goals then it is better not to exercise more than 2 days consecutively without giving your body some rest so that it never feels tired or exhausted which might lead towards muscle loss.

How long does it take to burn 500 calories on a cross trainer?

Ans:

It depends on how much time you spend exercising on your cross trainer. If you spend good 45 minutes working out intensely then you can burn 500 calories easily.

In addition, how fast or slow you go largely impacts the amount of sweat as well as calorie loss during workout so it is advisable to use heavier settings which will make it harder for your body and cause more calorie burn.

In general, a beginner can burn around 200-300 kcal in 30 min while those who exercise regularly ,can lose around 700-900 kcal in 30 min by using a cross trainer at a moderate pace where they don’t feel breathless but challenged.

So you just have to do simple math either by multiplying 500 kcal with 4 if working for 1 hour or by dividing 500 with 30 if working for 30 min to get results.

Final words

For those who are looking for a way to burn calories in the comfort of their own home, cross trainer workouts may be just what they need. The benefits of using an elliptical machine can include weight loss and increased cardiovascular health.

I hope this article is a great resource that provides 6 different cross trainer workout routines for beginner to lose weight with detailed instructions on how to do each one safely and effectively.

If you’re interested in incorporating this kind of routine into your fitness regimen, check out these tips before or after doing any type of exercise at all! You will find that there’s no better feeling than knowing that you accomplished something good today by staying active ❤️