A cross trainer, also known as an elliptical, is one of the most versatile pieces of fitness equipment. It’s gentle on your joints, works multiple muscle groups, and provides an effective cardio workout. But how long should you spend on it to achieve the best results? Let’s explore the factors that determine the optimal workout duration for your fitness goals.
Understanding the Benefits of a Cross-Trainer
Before diving into the specifics, it’s important to recognize the cross-trainer’s advantages. From enhancing cardiovascular health to burning calories and toning muscles, its benefits make it a favourite for many fitness enthusiasts.
Determining Your Fitness Goals
The time you spend on a cross-trainer depends heavily on your fitness objectives. Here are common goals and how workout duration aligns with each:
- Weight Loss
To lose weight effectively, you need to create a calorie deficit, which means burning more calories than you consume. A cross-trainer can burn anywhere from 200 to 400 calories in 30 minutes, depending on your intensity and body weight.- Aim for 30–60 minutes per session, 4–5 days a week.
- Incorporate interval training (alternating between high and low resistance) to boost calorie burn.
- Cardiovascular Fitness
Improving heart health and endurance requires consistent cardio workouts. The American Heart Association recommends at least 150 minutes of moderate aerobic exercise per week.- Use the cross trainer for 30 minutes, 5 times a week, at a steady pace.
- Muscle Toning and Strength
The cross trainer engages several muscle groups, including the quadriceps, hamstrings, glutes, calves, and even your arms when using the handlebars. To maximize toning:- Spend 20–40 minutes focusing on high resistance levels.
- Add variations, such as pedalling backwards or engaging the upper body more actively.
Learn more about the muscles worked by a cross-trainer here.
- Recovery or Rehabilitation
For those recovering from an injury or managing joint pain, the cross trainer provides a low-impact workout.- Start with 10–15 minutes, gradually increasing as your stamina improves.
- Keep resistance low and maintain a steady, slow pace.
Adapting Duration Based on Experience Level
Your fitness level plays a significant role in how long you should train:
- Beginners
If you’re new to using a cross trainer, start with 10–20 minutes per session at a moderate intensity. This allows your body to adapt without overexertion. Gradually increase your duration by 5 minutes each week. - Intermediate Users
Those with some experience can aim for 30–45 minutes, incorporating a mix of steady-state cardio and intervals. - Advanced Users
For seasoned users, 45–60 minutes of high-intensity training, including challenging resistance levels, can help you achieve your fitness goals faster.
Does Duration Always Equal Better Results?
Not necessarily. While longer sessions can increase calorie burn, the intensity of your workout also matters. High-Intensity Interval Training (HIIT), which alternates between short bursts of intense effort and recovery, can be more effective in less time. For example, a 20-minute HIIT session on a cross-trainer can deliver similar or even greater benefits than 45 minutes of steady-state cardio.
How to Maximize Your Cross-Trainer Sessions
- Warm Up and Cool Down
Spend 5–10 minutes warming up and cooling down to prevent injuries and aid recovery. - Focus on Form
Proper posture ensures you target the right muscles and avoid strain. Stand tall, engage your core, and avoid leaning heavily on the handlebars. - Track Progress
Many cross trainers have built-in trackers for distance, calories, and heart rate. Use these metrics to monitor improvement over time. - Mix It Up
Avoid plateauing by incorporating resistance changes, intervals, and backward pedalling. Experiment with different programs to keep workouts engaging.
Sample Cross Trainer Workouts
Here are examples of how you can structure your sessions based on your goals:
- Beginner Routine (20 minutes)
- Warm-up: 5 minutes at low resistance.
- Main session: 10 minutes of steady cardio at moderate resistance.
- Cool down: 5 minutes at low resistance.
- Weight Loss Routine (40 minutes)
- Warm-up: 5 minutes at low resistance.
- Main session: Alternate 2 minutes of high resistance and 3 minutes of moderate resistance for 30 minutes.
- Cool down: 5 minutes at low resistance.
- HIIT Routine (20 minutes)
- Warm-up: 5 minutes at low resistance.
- Main session: 30 seconds high resistance, 90 seconds low resistance, repeated 8–10 times.
- Cool down: 5 minutes at low resistance.
Choosing the Right Cross Trainer
The type and quality of your cross-trainer can impact your workout efficiency. Consider factors like resistance levels, stride length, and available programs. For guidance, check out our article on the 5 best cross trainers to buy.
Final Thoughts
The optimal time you spend on a cross-trainer depends on your goals, fitness level, and workout intensity. Whether you’re aiming to lose weight, improve endurance, or tone muscles, a consistent and well-planned routine will deliver results. Remember, quality often trumps quantity—shorter, high-intensity sessions can be just as effective as longer workouts.