Cross Trainer Workouts – 10 Ways To Boost Your Training & Burn More Calories

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).

10 ways to boost your cross trainer workout and burn more calories

Cross Trainer workouts are one of the most effective ways to lose weight and burn calories. The best thing about cross trainers is that they engage your whole body as you exercise, strengthening multiple muscles groups without causing too much strain on any particular group leading to injury.

As a result, cross trainer workouts can be used by people recovering from injuries or those with bad backs as well as those who want a safe way of toning their abs and losing weight.

If you’ve always wanted a simple way to get started with cross trainer workouts but have been unsure where to begin then this article will give you all the information you need about how easy it is to start using a cross trainer and start seeing results.

Knowing the basics about how to use a cross trainer is one thing, but knowing what kind of routine you should follow or how much time you should be spending on it can be difficult.

The best way to get started is to choose a goal such as losing weight, toning up or building muscle and then use our simple guide below which will help you chose the right weight loss routine that suits your fitness ability and level based on both your available time and current physical state:

1- Cross Trainer Cardio Workout – Boost weight loss by doing interval training.

For those looking for fast weight loss we recommend choosing an interval-based cardio workout with minimal rest periods to maximize the calorie burn.

For example, try doing 30 seconds of fast running with a 1 minute easy jog or walk between each exercise for one minute.

Repeat this 8 times and you’ll feel your heart rate rise quickly as you rapidly raise it during the high energy interval before having an active recovery period to catch your breath again.

The beauty of interval training is that it’s not necessary to go at top speed all the time which means it’s also much easier on your joints than long slow cardio workouts such as running .

It also has other benefits such as improved endurance and muscle development, making it a great way to improve overall quality of life. If you want to boost weight loss then this Cross Trainer workout is perfect for you.

2- Drop your arms to work your core

Cross trainer workouts for beginners.

Dropping your arms towards the ground during your workout not only engages more of your back and shoulder muscles but also works your core as you twist to reach down.

You can put yourself in a better position to do this by adjusting the cross trainer’s seat forward so that when you lean forward with your hips, your torso is almost parallel with the floor.

If you’re just starting out then it would be best to try this type of move lying on the floor first before attempting it on an exercise machine where falling off is a possibility!

3- Take it up a notch – using the incline function will help build muscle fast!

Using an incline setting on any cardio machine, including cross trainers, will make your routine harder as your body works harder to stay upright.

Using an incline setting also changes the muscles involved in pedalling as you are now moving backwards and forwards against gravity rather than just up and down.

If you want to tone up then this is a great cross trainer workout for beginners that will help build muscle fast!

4- Master your moves – work on perfecting each exercise before trying new ones.

When first starting out it may be tempting to try doing new workouts every time, however this can mean that you’re less likely to see results if it’s too easy for you.

Instead take some time to master how to use the machine properly at a lower intensity workout such as level 1 or 2 before trying more complex moves such as twisting and turning to work different muscle groups.

5- Fit in a cross trainer workout for beginners at home

For those without access to an exercise machine it is possible to replicate the basic moves on the floor or while doing other household tasks such as cleaning or tidying up.

Examples of these kinds of workouts include: – push ups (on knees if necessary) – sit ups (or crunches) – squats (with or without hand weights) – lunges (holding onto a chair for support before progressing to trying them free standing later on)

6- Change things up with this simple Cross Trainer Challenge

If you’re finding that your exercises are getting too easy then try changing things up with this simple cross trainer challenge:  

Try to work for 40 seconds, then rest for 20. Repeat 8 times and record how many calories you’ve burned (try doing a rowing machine test beforehand if you don’t have access to a heart rate monitor).

This will make your workout harder as you’ll be working at a higher intensity during the high-energy periods before having the active recovery period in between each interval.   

It is possible to burn over 700 calories in one hour using this method so it’s definitely not something to be sniffed at!

7- Using weights when doing cardio

If you want to try toning up then we recommend adding some small hand weights or ankle weights into your routine when doing cross trainer workouts for beginners.

Adding weights will make your workout more challenging as you’ll be using your muscles to control the added resistance throughout each move. This will help tone and strengthen muscle as well as boost fat burning and endurance.

We would recommend adding lighter weights (2-3kg) so that you can focus on perfecting technique before increasing weight later on.

8- Boost results by eating right

Most importantly it is essential to have a healthy balanced diet to go with any exercise regime if you want to see lasting results.

Our bodies are adaptive machines so if you are constantly giving them what they need then they will quickly stop responding, making it much harder for you to lose weight in the future!

To find out how eating right can help you burn fat faster while doing cross trainer workout, make sure to keep reading till the end of this article.

9- Remember to stretch

A little bit of stretching will go a long way in terms of the results that you’ll see with any cardio exercise.

Stretching at the end of your workout after cooling down helps release tension from muscles which have been working hard, making them less susceptible to injury and also helping to prevent DOMS (Delayed Onset Muscle Soreness).

Also make sure that you are doing enough stretches during your workouts as well as before/after to keep muscles loose and joints mobile.

Stretching before a workout is especially important if you are planning on using weights so that they don’t get in the way or restrict you in any way.

10- Give your workout the best shot at seeing results by working out regularly

Don’t be tempted to skip workouts just because you’re not feeling motivated or there are other things that you would rather be doing; often it’s this kind of thinking that leads to us putting on weight again after losing it!

Find a routine that works for you and stick with it, even if it involves waking up early before work (instead of hitting snooze) or using your lunch break (instead of eating junk).

You’ll find that if you can get into a routine then fitness becomes more of a habit than an obstacle which will make it much easier to achieve your goals!

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.

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.

Best Cross-Trainer Workout Plan For Beginners

It is time to get back into shape! It is the new year, and now is the perfect time for you to start your fitness journey. With so many types of exercise machines around, it may be hard to choose one that will suit you best.

Therefore before you purchase any expensive equipment or join a gym, here are some cross trainer workout plans for beginners that are easy but effective.

Extend Pre-Workout Warm Up Period

Before you begin your intense workout session with a cross trainer, make sure you spend at least five to ten minutes warming up on another activity.

For example if your cross-trainer’s manual suggests using an elliptical machine then warm up with stationary bike or treadmill first for 5 minutes.

Then switch to your selected elliptical machine and walk or cycle at a lower intensity speed for another 5 minutes. This will prepare your body, especially the muscles in the leg area, for a more effective workout session.

When you are ready to begin cross-trainer workouts for beginners , make sure you set up the resistance levels to be appropriate for your skill level. You can even consider adjusting these levels as you progress with your plan.

If you find yourself struggling too much during any part of this workout, simply turn it down.

But if after making adjustments (either lowering or increasing the intensity) the challenge is still too easy then consider using an elliptical machine that offers variable degrees of resistance that enables you to increase/decrease its effect on the fly.

Find Your Rhythm and Stay in It!

It is important for you to know how long it takes your body to warm up. You can gauge this by telling how long it takes before you start feeling any ache or fatigue in the muscles.

So the key is to be able to stay within this window of time while making sure you can maintain a high enough intensity level that helps you burn more calories and tones down your body’s physique.

For example, if after five minutes of cross-training exercise on an elliptical machine at medium intensity (not too easy but not too hard either) you find yourself feeling some ache in muscles like thighs then maybe it is not the right piece of equipment for toning your leg muscles since they are the problem area.

So you should either turn down the resistance level or switch to a different machine until you can find a suitable one for yourself.

On another note, if after five minutes on an elliptical machine at medium intensity your heart rate is still very low or your breathing pattern does not show any increased stress then maybe it is because the speed/resistance level is not high enough for that workout session.

In such cases you would need to increase either its speed or resistance level and see how far you can go within this time frame (five minutes).

Once again, make sure that by the end of this cross-trainer workout plan, you feel like shifting gears and giving it all to complete the whole session with full energy.

Clocking Your Calorie Burn

Another great thing about cross-trainer workouts for beginners is that you can add on some extra intensity by adding a little resistance to your stride. This will make the workout harder and help you burn more calories, but you need to do it in a smooth way so as not to hurt yourself.

So once again start with light resistance setting and after five minutes increase its intensity level (in this case the resistance) until you find the perfect combination between increased calorie burn and comfort level.

And if at any time during this session, you feel like slowing down or stopping then simply switch back to your easy/medium speed/resistance setting since pushing yourself too hard might end up hurting yourself rather than enhancing your fitness regimen.

Have a Plan and Follow It!

The last thing we should mention is that most cross-trainer workout plans are designed to be followed for 30 minutes. Any shorter session might not have the same effect on your body as it does when you exercise for 30 minutes straight.

So just keep this in mind during your workouts. If you’re too tired after 25 minutes then don’t worry, simply stop there or slow down until you can feel you have some energy left to complete the whole workout without feeling too exhausted afterward.

A good idea with aerobic exercises is to set small goals with yourself before reaching your final goal.

This way if at any point during the process you feel like stopping because it’s too strenuous then take a 5 minute break and reassess yourself to see if you can move on to the next step or not. If after doing so, you still feel too tired then simply stop and take a longer break before starting all over again.

Since this is your first time at it it might be wise to engage in these workouts without an official schedule for about two weeks until your body gets used to the new routine.

So that gives you 14 days of cross-trainer exercises without any pressure followed by another 2 weeks under 30 minute sessions three times/week (sixteen sessions).

If at anytime during this period you feel like taking a rest day then go ahead and do so since injury is really not something anyone wants, especially when engaging in aerobic activities where even small injuries can take days or even weeks to heal.

Conclusion on performing cross trainer workouts for beginner to lose weight

So there you have it, cross-trainer exercises for beginners that will hopefully help you lose weight and make your body more fit and healthy!

Stay tuned however because we will soon come up with an extensive exercise guide (including other workouts like spinning and treadmills) where we will give you a full program based on the latest scientific studies combined with our own personal experience as fitness professionals.

Until then keep checking back here since something else might catch your eye in the meantime!

And always remember that exercising does not need to be strenuous in order to bring positive results. It all comes down to finding out what is best for each one of us individually when it comes to intensity levels.

So there’s no such thing as a one-size-fits-all program that will work for everyone.

What matters is to find something you like and engage in it regularly because if you enjoy doing what you’re doing then this will not feel like a chore, but rather an activity that makes your life better and more interesting!

And remember: healthy bodies and minds go hand to hand so make sure to take care of both equally.

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!

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.

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 ❤️