Home cross trainer workouts

Regular cross trainer sessions strengthen your cardiovascular system, help you lose weight, improve your fitness and enhance your posture and general well-being. What’s more, cross trainer workouts are gentle on the joints as there is no impact during movement. So, there are plenty of good reasons to get motivated and start your cardio training at home! In the following, we will show you what is important when using a cross trainer, the various training options available and how you can effectively achieve your fitness goals with a cross trainer routine.

How to use a cross trainer properly at home

The correct way to use a cross trainer is relatively easy to learn, as the guided movement makes it largely self-explanatory. We have summarised the most important tips to help you train effectively and reach your fitness goals.

• Regular exercise:To achieve your fitness goals and get the results you want, we recommend exercising regularly. To begin with, aim for two to three sessions a week, each lasting around 30 minutes. As your fitness level improves, you can increase the intensity of your workouts. However, make sure to listen to your body and don’t overexert yourself.
• Foot placement: During training, you should stand with both feet right at the front of the pedals. Your feet should remain firmly on the pedals almost the whole time; only when your feet are in the rearmost position can you lift your heels slightly as you raise your leg. Keep your legs slightly bent throughout.
• Good posture:Standing with good posture is particularly important. Take care not to arch your back and keep your upper body upright, with your shoulders straight and relaxed. Extend your arms straight out in front of you and grip the moving handles firmly. This will enable you to transfer power from your upper body to the cross trainer. Also, avoid moving your hips and shoulders too much from side to side and keep your body in one position. Direct your gaze straight ahead, not downwards.
• Don’t rush into it: Start with a low resistance setting to gradually get used to the machine and the movement. Once the movement feels smooth and natural, you’ve got it right and are ready to try higher resistance levels.
• Cross trainer after strength training: The cross trainer is ideal for promoting recovery after strength training, as moderate endurance training can boost blood circulation and relax the muscles. Furthermore, combining cross trainer use with strength training can lead to greater fat burning and improve overall fitness. However, it is important to give your body sufficient rest after intensive workouts and to ensure that post-workout cross trainer sessions are not too intense, to avoid hindering muscle growth or overexerting yourself. Schedule separate training days for more intensive cross trainer sessions.

Interval training on the cross trainer

Interval training is a very effective way to improve your fitness, build muscle and burn calories. This type of training produces similar results to those of steady-state cardio, but in less time, as it quickly pushes your body to its limits. When doing interval training on the cross trainer, after a short warm-up, you exercise at a high intensity for a short period of time (e.g. 1 minute), during which you really push yourself to the limit. This is then followed by a short recovery period at a lower intensity (e.g. 2–3 minutes). Repeat these intervals several times in a row. The advantage of this type of training is that your body learns to recover more quickly. The ability to recover is one of the best indicators of good fitness. Over time, you will become fitter, so that you can lengthen the high-intensity intervals and shorten the recovery periods. However, always remember to allow yourself plenty of rest after cross trainer interval training, to give your body time to recover from the exertion.

Heart rate-controlled cross trainer workouts

We would like to introduce you to another type of training: heart rate-controlled training. Your heart rate is a reliable indicator of the physical strain you experience during exercise. By monitoring your heart rate, you can work towards specific fitness goals while avoiding overexertion. Most cross trainers feature built-in hand pulse sensors or the option to connect to a chest strap that sends heart rate data to the console. The advantage of a chest strap is that it provides highly accurate data and you do not have to keep touching the hand pulse sensors while exercising.

The heart rate during exercise is calculated as a percentage of the maximum heart rate. The first step towards heart zone training is to determine your maximum heart rate. We recommend using the Sally Edwards formula, which takes gender, age and body weight into account:

Monitoring your heart rate while exercising allows you to tailor your workout to a specific target zone. Each zone has a different effect on your body. Using heart rate zones helps you work effectively towards your training goal. The following percentages always refer to your maximum heart rate. For example, training at over 70 per cent of your maximum heart rate, puts you in the zone for improving your endurance. Training at 90–100 per cent improves your maximum performance and speed.

Cross trainer workout plan

Workout plans provide a structured way to incorporate regular exercise into your daily routine, while keeping your training varied. The following four-week plan offers basic guidance and involves three training sessions per week. Remember to do a short warm-up and cool-down before and after every session. You should always allow at least one day’s rest between individual training sessions to give your body time to recover.

Moderate intensity = Your breathing and heart rate are noticeably higher. You should still be able to speak in short sentences.
High intensity = You are noticeably out of breath and only able to speak in short bursts. This intensity level should be challenging, but you should still be able to maintain the pace.

Get fit with a cross trainer

A cross trainer is an excellent piece of fitness equipment for beginners and more advanced users alike, helping you to get fit and build endurance at home. At our Fitshop stores you can try out a wide range of cross trainers and experience just how easy and gentle the workout is on your joints. Our expert team will be on hand to advise you on choosing the right machine and answer any questions you may have about your training.

Links

Read on for more interesting information on cross trainers:

• Cross Trainers Put To The Test – the best models and test winners
• Top 10 Cross Trainers 2026 – the best cross trainers for home use
• Successful Cross Trainer Workouts: benefits, recommended workout duration and visible results
• Foldable Cross Trainers For Home Workouts – space-saving and compact
• Cross Trainer Accessories – heart rate monitors, maintenance products, protective mats
• Losing Weight With A Cross Trainer – effective home workouts
• Cross Trainers For Beginners – the perfect way to get started with cardio workouts
• Cross Trainer vs. Elliptical Trainer – Fitshop's guide to the differences