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Cross Trainer Workouts

Any good cross trainer will have a range of programmes to keep you interested and help you achieve your exercise goals. But sometimes it’s good to mix things up a bit and introduce variation to your cross trainer workouts.

In order to improve your fitness levels or lose weight we suggest using your cross trainer a minimum of four times per week for at least 30 minutes at a time.

These workouts all rely on you measuring how much effort you are putting in– technically this is called the Rate of Perceived Exertion (RPE) The RPE is base on a sliding scale from 0 to 10:

  • 0 –1 No exertion (you might as well be lying on the sofa eating ice cream!)
  • 1 – 2 Very light
  • 3 – 4 Moderate – (you should be slightly out of breath but still able to have a conversation)
  • 5 – 6 Hard (you will be breathing heavily)
  • 7 – 8 Very hard – It should feel like you can only work this hard for 5-10 minutes maximum
  • 9- 10 Very, very hard work- you are at the limit of how hard you can push yourself.

To increase your fitness levels we recommend that you stay within a RPE (rate of perceived exertion) level of between three and seven.

The following cross trainer workouts should be conducted with a medium resistance level unless otherwise specified.

Beginner/ Constant Cross Trainer Workouts

We suggest that anyone who has never been on a cross trainer before or has not exercised for a while should start off with this workout. It will give you a good base to increase or reduce intensity levels from and help you to gauge your fitness levels. If you find yourself getting too tired try reducing the resistance rather than the amount to time you are exercising for. Always drink plenty of water before, during and after exercise and if you feel dizzy or faint, or any pain please stop!

If this is your first time on a cross trainer for a while we suggest not pushing yourself above a moderate exertion (Level 4). Cross trainers are very low impact and you may only realise how tired you are once you step off the machine.

  • Warm up: 5 minutes at a level 2-3 RPE.
  • Main workout: 25 minutes at a level 5 exertion.
  • Cool down: 5 minutes a level 2 RPE.

Interval Workouts For Cross Trainers

Research shows that this type of cardio workout is one of the best ways to improve fitness levels quickly. Interval training consists of short bursts of high intensity activity followed by short recovery periods and repeating this cycle for at least 20 minutes. We suggest this is the most appropriate cross trainer workout for people who already exercise regularly but want to improve their fitness levels.

  • Warm up: 5 minutes at a level 2-3 exertion.
  • Main workout: 60 seconds RPE level 8-9 followed by 30 seconds recovery RPE level 3 repeat for 25 minutes in total.
  • Cool down 5 minutes at level 2 RPE.