5 Ways to Level Up Cross Trainer Workouts
Nowadays gyms have a large variety of machines that serve different purposes and help to target various muscle groups. From cross trainer ellipticals to treadmills, there are so many machines that add spice and variety to fitness training. But when finding the best cardio equipment, nothing beats an elliptical trainer.
A cross trainer is the most adaptable exercise equipment when it comes to making cardio workouts flawless. Alongside being useful for cardio workouts, it helps to improve overall strength and effortlessly tones the muscles. It mimics the motion of outdoor cycling and targets every major muscle group in your body at the same time. Starting from your upper body muscles like arms, core muscles, shoulders to back, thigh, calves, and glutes, it is more than one fitness concern.
Working out on these machines is fairly easy but to get the most out of every workout session you should choose the right workout for your body. Let's break down the recipe for getting your cross-trainer session right with these hacks.
5 Hacks to Elevate Your Cross Trainer Workouts
Unlike the typical running machines where you require multiple settings to get one workout right, the cross trainer only requires constant effort for you to keep up with the momentum and burn maximum calories with one session. Here is how you can get these workouts right.
1) Add Intervals to Increase your Efficiency
One of the main purposes of elliptical workouts for most individuals is cardiovascular training. Combining interval training and this workout machine together can be the quickest way to boost cardiovascular fitness.
To make the training sessions more productive, individuals need to alternate high-intensity workout duration with adequate recovery phases. Very similar to a HIIT workout, this hack works on the idea of combining a high-energy workout session with a slow recovery phase which helps the body to function more efficiently.
The repetitive cycle of rest-workout-rest not only prevents your body from over-exhaustion or tiredness but also burns calories faster as it increases the post-workout burn rate. Performing this type of workout on the cross trainer becomes fairly easier in comparison to that of a running machine or other commercial body training machines.
2) Increase the Resistance Levels
One of the most effortless ways to elevate your cross trainer machine training is to merely crank up the resistance level of the machine. Though the resistance setting is found in many fitness machines, it comes in handy for a cardio workout. Turning the resistance up or down brings about a great change in building strength and stamina.
Increasing the resistance levels of the machine requires you to apply more effort during pedaling. Thus, the increased resistance will push your body to burn more kilojoules and help fortify your upper and lower body.
When getting started, begin by increasing the resistance levels by just enough to feel a difference. Moving to a higher resistance instantly can put strain on your muscle and joints and can cause injuries. By doing this, you can significantly upgrade your cross trainer exercise routine.
3) Transition between Backward and Forward Motion
Pedaling in the opposite direction is a fantastic way to improve your balance and train your quads. Transitioning constantly in backward and forward motion allows your body muscles to move in a certain rhythm that helps to improve your experience as a cross-trainer. You can feel a great difference in the movement while pedaling backward and forward, which may not be possible with other exercise bikes.
In order to make the workout extra challenging and improve your balance, you can also try to squat while pedaling in the backward direction. Doing this can be extremely difficult, so you should only do it if you are an advanced-level trainee, and that too for a short span. This can create a significant improvement in the shape of your legs and glutes.
4) Push and Pull the Handles
In contrast to a commercial exercise bike, cross trainers are an excellent tool for overall workout for general fitness. If you are looking forward to stepping up your workout, you must try pushing and pulling on the handles of your machine.
To get this one workout hack right you need to reduce the resistance of your training machine and push and pull the handles. The motion of the cross trainer will only be accomplished by employing your upper body muscles and strength. While risking this type of workout, it is necessary to keep your back straight for good form and to avoid any serious injuries. You can use this hack with normal pedaling in an alternate manner to get a full-body workout.
5) Let Loose of the Handles
Letting go of the handles of the machine promotes better balance and mobility. This hack is highly beneficial for strengthening the core very similar to what crunches and planks do. It helps to tone the lower back and abdominal muscles in the body without lifting heavy weights for intense training.
Using this small trick, you can get a leaner body in a shorter period that too with a reduced risk of injury. As you pedal without handles to brace yourself, your core muscles will automatically help you maintain your balance. This consistent motion of the elliptical machine will help burn more kilojoules and can be a fantastic way to heighten your workout.
The Bottom Line
It is highly recommended that you combine these hacks and strength training into your elliptical workout routines. With small changes like this, you can considerably increase your efficiency alongside managing weight in a better way with a faster calorie burn rate.
You can customize your workouts according to your fitness goals with these hacks and get on the part of getting a stronger and leaner body within a few days.
FAQs
Q. How can I make my elliptical workouts burn more calories?
Ans. Increase the intensity (resistance and speed), incorporate intervals, and extend your workout duration.
Q. Is it okay to use the elliptical every day?
Ans. Rest is crucial for muscle recovery. Aim for at least one or two rest days a week.
Q. Can I build muscle using an elliptical?
Ans. You can build some muscle endurance and tone by increasing resistance and incorporating strength training exercises with this machine.
Q. How to spice up a regular cross-trainer workout?
Ans. Try interval training, varying resistance, or incorporating arm movements for a more challenging workout.
