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How long To Use A Cross Trainer Each Workout?

Cross trainers are designed to enable you to get a fantastic cardiovascular workout that boosts your muscle tone and strength. The cross trainer provides a full body cardiovascular workout since it works almost all muscles in the body, including arms, back, shoulders, thighs, abdominal, bum and calves. Consistent cardiovascular exercises on a cross trainer will help the body to remain active, and assist you to stay fit and manage your weight. This keeps the risk of you getting diseases such as high blood pressure and heart attack low.

Easy on Joints and Knees

The cross trainer offers you all the benefits of running or walking without putting too much strain on your joints and knees as experienced on treadmills. This means that those suffering from back or joint problems can easily have a cross trainer workout without the worry of injuring themselves.

Burn More Calories

If burning more calories and fat in less time is the reason for exercising, then a cross trainer is the perfect exercise equipment for you as it can help you burn up to 9 calories every minute you use it at a high intensity. Since you can exercise both the lower and upper body with a cross trainer, more muscles are exercised helping to tone more of your body. A cross trainer also lets you exercise harder than the body perceives, enabling you to accomplish more from your workout.

Start Easy then Increase the Speed and Resistance

When using a cross trainer to exercise, start with an easy pace. The first five minutes should be spent on a pace that is easy on the body. After every five to seven minutes, increase the speed and resistance of your cross trainer strides, and pay attention to how your body responds. Your body will work harder to pedal when you select a higher resistance, building more strength in your upper and lower body and burning more calories. In addition, to get the most out of your cross trainer workout, you need to pay close attention to the exercises you are engaging in and add variety to the workout.

Distance per Week

To benefit the most from your cross trainer workout, use it to walk or jog the equivalent length between twelve and twenty miles per week. The distance you have travelled will be shown on the cross trainer’s console. If you take fifteen minutes to do one mile, five days a week, then you will need to spend between 35 and 60 minutes on each workout session. On the other hand, if you exercise for only 3 days a week, you will need to spend between 60 to 100 minutes per session. If you find it difficult or don’t have the time to use your cross trainer for long periods at once, for example 30 minutes, you can opt to exercise for ten minutes in the morning, ten minutes at lunch time and ten minutes in the evening. This will have the same effect on the cardiovascular system.

Repeat Cycles for Improved Fitness

To improve your cardiovascular fitness, add interval training to your cross trainer workouts. After your workout, interval training is known to boost your metabolism, leading to more calories being burned as compared to exercising at a steady pace. Interval training is done by repeating a cycle of short and high intensity spurts of speed, followed by slow recovery periods. Doing this trains the body to recover more efficiently and boosts your fitness levels. Intervals in your cross trainer workout can be added by incorporating periods of faster pedalling. For example, you can pedal at a slow speed for 5 minutes to warm up, pedal as fast as you can for 1 minute, then pedal at a normal speed for 3 minutes in order to recover, and then repeat the cycle several times. After doing this for a while, your body will get fitter and you will be able to increase the pedalling time to top speed and reduce the rest periods.

Add Variety to Your Workout

In order to keep motivated and prevent boredom from setting in, add variety to your cross trainer workouts. This can be done in various ways. One way is by using the cross trainer with your hands off the handrails. This engages your upper body’s core and abdominal muscles to help maintain your balance, resulting in a stronger and leaner you. You can opt to spend 7 minutes on each session pedalling at maximum intensity to mimic running fast intervals. This is guaranteed to help improve your fitness and endurance levels.


Another way to add variety to your workout is to pedal backwards to work your quads and improve your agility and balance. This can be done by removing your hands off the handrails and pedalling backwards while squatting down into your legs for 30 seconds.  Repeat this every few minutes and reap the benefit of toned upper legs and bum.


Lastly, add variety by pulling and pushing on the handlebars while using the cross trainer in order to tone your upper body, including your chest, back, arms and shoulders. To execute this move, stop pedalling with your legs and hold onto the handlebars. Pull and push with your arms to move the cross trainer. Your back should remain straight to prevent injury. The pull movement will work your back, biceps and shoulders, while the push movement will work your triceps and chest. Spread 2 or 3 intervals of training the upper body throughout your cross trainer workout to reap maximum benefits.