The cycle cross trainer (elliptical or cross trainer) is a stationary cardio machine that simulates running, walking, or stair climbing without high-impact joint stress. Both arms and legs work simultaneously, providing full-body cardiovascular conditioning. It is one of the most popular gym cardio machines.
Muscle Group
Calves, Cardio, Hamstrings, Quadriceps
Equipment Required
Leverage Machine
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Low-impact full-body cardio
- Easier on joints than running
- Engages both arms and legs simultaneously
- Adjustable resistance and incline
- Time-efficient cardio
- Suitable for all fitness levels
How to perform
- Step onto the elliptical pedals. Grip the moving handles.
- Begin pedaling forward. The handles will move in opposition to the legs.
- Stand tall with chest up. Keep a slight bend in your knees.
- Push and pull through the handles with your arms while pedaling with your legs.
- Adjust resistance and incline for greater intensity.
- Maintain a moderate to brisk pace for steady-state cardio (20 to 45 minutes), or use intervals (alternating fast and slow).
- Try pedaling backward periodically for variety and different muscle emphasis.
- Cool down with 2 to 3 minutes of low-resistance pedaling.
FRONT VIEW
BACK VIEW
Glutes
Primary
Calves
Primary
Hamstrings
Primary
Anterior Deltoid
Primary
Back
Primary
Quadriceps
Primary