What Is a Cross Trainer & What Does a Cross Trainer Do?
Date Published: February 27, 2026
Updated on: May 01, 2026
A cross trainer, also known as an elliptical trainer, is a stationary cardio machine that lets you exercise using a smooth, gliding stride. It is designed to raise your heart rate while keeping impact on your joints low, making it a popular choice for everything from steady fitness sessions to higher-intensity interval training.
What Is a Cross Trainer?
A cross trainer uses foot pedals (and often moving handlebars) to guide your body through an elliptical motion that sits somewhere between walking, jogging and stair climbing.
Because your feet stay supported throughout the movement, many people find it a comfortable way to train without the repeated pounding you can get from running on hard surfaces.
If joint comfort is a priority, it is worth noting that the Arthritis Foundation highlights ellipticals as a lower-impact option that can be suitable for people managing joint issues because they reduce pounding through the lower body.
How Does a Cross Trainer Work?
When you step onto a cross trainer:
- Your feet stay on the pedals throughout - so there is no impact from landing, unlike running.
- You push and pull with your arms (on machines with moving handles) while pedalling, giving your upper and lower body a coordinated workout.
- You control intensity with resistance settings, speed, and workout programmes - making it suitable for beginners and advanced users alike.
What Does a Cross Trainer Do?
You can think of a cross trainer as a total fitness machine. Here's what it does:
1. Provides Effective Cardiovascular Training
Cross trainers offer aerobic exercise that gets your heart and lungs working. This helps improve stamina and cardio fitness over time, just like running or cycling.
Cross trainer sessions are a reliable way to raise your heart rate and keep it there - without the jarring impact you get from running on hard surfaces.
2. Works Multiple Muscle Groups
Using a cross trainer activates muscles across your body:
- Lower body: quadriceps, hamstrings, glutes and calves
- Upper body: arms, chest and upper back (on models with moving handles)
- Core: helps stabilise posture as you move
A proper cross trainer workout can involve both upper and lower body muscles at the same time - it's a great option when you want cardio that also feels like a full-body session.
3. Burns Calories & Supports Weight Goals
Cross trainers can help support weight management when used as part of a balanced routine that includes regular activity and appropriate nutrition.
Calorie expenditure varies depending on factors such as resistance level, speed, workout duration and individual body composition, but moderate to vigorous sessions can contribute meaningfully to daily energy expenditure.
The NHS explains how regular aerobic activity supports healthy weight management and overall fitness.
4. Is Low-Impact & Joint-Friendly
Unlike running or high-impact cardio, a cross trainer's motion keeps your feet on the pedals at all times. This makes it excellent for:
- People with joint discomfort or sensitivity
- Rehabilitation or recovery workouts
- Anyone seeking a gentler cardio option
If you like the details, research has also looked at knee movement and joint loading during elliptical-style exercise.
5. Helps Maintain Fitness During Injury
Because cross trainers are gentle on joints, they're often used as part of cross-training programmes to help preserve cardiovascular capacity even when running or high-impact activities aren't possible.
There is also research discussing how low-impact activity modes, including elliptical-style training, relate to knee joint and cartilage considerations in certain groups:
Who Should Use a Cross Trainer?
Cross trainers are suitable for:
- Beginners looking for an approachable way to improve fitness
- People with joint concerns who want effective cardio with reduced stress
- Advanced users who want to build stamina or add variety to workouts
- Anyone looking for full-body calorie burning without high impact
Benefits at a Glance
| Benefit | Why It Matters |
| Low-impact cardio | Easier on joints than running or jumping |
| Full-body workout | Upper + lower body engagement |
| Burns calories | Aids weight and fat loss goals |
| Improves endurance | Boosts aerobic capacity |
| Versatile intensity | From gentle to HIIT workouts |
Final Summary
Cross trainers provide a joint-friendly way to build fitness, combining a smooth, low-impact stride with adjustable resistance so you can tailor workouts from easy steady sessions to harder efforts.
It can improve cardiovascular fitness, engage multiple muscle groups when you use the handles, and support weight goals as part of a balanced routine - making it a strong all-round choice for beginners, regular exercisers, and anyone looking for effective cardio without high-impact stress.
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