A cross trainer is perfect for anyone, whether you've been working out for years or are just getting started. It's a great option for active recovery or more intense training. The no-impact movement is easy on the joints but will get your heart pumping. It can adapt to your fitness needs. Keep reading to find out how to get toned with your cross trainer.

Which muscles does a cross trainer work


A cross trainer gives you a cardio workout and mainly targets your lower body. You'll work your glutes, quads, hamstrings and calves. And if you use the arms on the machine, you can also target your upper body. In all, you can work 80% of your muscles. You can strengthen your arms and even your abs - if you make sure to keep your core engaged. 

To up the intensity further, simply increase the resistance level. This makes the movement more difficult so you can work your muscles harder.

You never have to get stuck in a rut with a cross trainer. Depending on the programme you choose, every workout can be different! Whether you want to focus on cardio, tone up or just get moving, you can adapt your training to your needs.

Still have questions about working out with a cross trainer? We've written an article that can help answer them: 


To get the most from your cross trainer workout, you need to maintain proper posture. Be sure to keep your back straight and look at a point in front of you. You won't get the benefits - and may even do yourself harm - if you have a lazy posture with a rounded back. Plus, good posture is an excellent everyday habit to develop.

When working out, your body eliminates water that you need to replenish. It's important to stay hydrated no matter what kind of sport or exercise you do. If you don't drink enough water, your blood pressure will drop and your heart rate will rise. You'll have less energy and your performance will lag. When you're dehydrated, you may even get cramps - and we all know how painful and frustrating they are.

Cross trainer splits
Cross trainer pyramid


Whether you want to lose weight, get moving, tone up or get in shape, a cross trainer can help you reach your fitness goals. If you want to tone up and shape your body, you need to focus on intensity. To do this, it's important to use a higher resistance level. You can do this on a cross trainer by adjusting the system that slows the pedal rotation to increase the difficulty. There's no secret: getting fit takes effort! So get motivated and get moving :)

If you're not trying to target a particular zone, you can get a full body workout by placing your hands on the cross trainer's moving arms. If you want to focus on your legs, you can keep your hands on the central handlebar. This way only your lower body has to put in the effort.

As for how long you should work out, to tone up, it's best to do a 45-minute session. Of course, if you're just starting out or haven't exercised in a long time, you can start with a shorter time and increase gradually. But rest assured that you'll improve your fitness level quickly on a cross trainer.

With regard to frequency, it's best to be consistent. You'll definitely see results with three workouts a week over several months. What you eat is also a very important factor in toning up and slimming down. To stay healthy and see faster results, you should eat a varied, balanced diet.


Here's a one-month programme designed to help you slim down and tone up.

Please note: resistance levels vary depending on the cross trainer model. This is why we haven't indicated specific levels. But regardless of your machine, remember to gradually increase the resistance over the four weeks of the programme. This will make your workouts harder and more intense.

~It goes without saying that to maintain your muscle tone and well-being you'll want to keep moving after this month-long programme. It would be a shame to lose all your progress! It's better to do a little less on a regular basis than to not do anything at all. To keep fit and healthy year round, make it a habit! :)