Which Muscles Are Used With a Cross Trainer?

One of the best advantages to working out with a cross-trainer in comparison to other fitness machines such as treadmills is that they give you a total body workout, and use a variety of muscles which is great for strength building and muscle toning.

So to answer your question, an elliptical trainer uses muscles such as your; heart, glutes, biceps, core and more. On top of all of this, it's helps you work on your endurance and balance as you need to keep yourself upright and steady while you pedal. 

To find out what exact muscles your cross trainer is using, strengthening and toning, we have put together a detailed guide below that will tell you all you need to know about the muscles that are used with your cross-trainer.

Targeted Muscles With a Cross Trainer

From stronger glutes to bigger biceps, one of the best advantages to a cross trainer is that it can tone and work all of your muscles, we have listed out the most common muscles which are targeted by a cross-trainer below.

Lower Body

Every lower body muscle from your glutes to your legs can be strengthened by a cross-trainer as they are activated during the long strides you take.

• Glutes - Your gluteal muscles are split into three different categories; small, medium and large. A cross trainer is perfect for growing strength in your glutes especially when you start the pedal backwards on the trainer. A great way to work your glutes on a trainer is by sitting back slightly towards a 90-degree angle, as this will force your glutes to work harder to support you.
• The calves - When pedalling, your calves are highly activated as they are supporting your leg strokes.
• Back/front of thighs - By pedalling backwards you will workout your hamstrings and by pedalling forwards you can activate your quads. These muscles will both be strengthened and continuously worked as you focus on your stride.

Upper Body

In comparison to a treadmill, the cross trainer can provide an effective upper body workout and work the following muscles below.

• Your back - As you move the handles of your cross trainer this can help work out the V-shape muscle in your back (called the latissimus dorsi muscle). A great way to improve your back muscles and posture is by pedalling without holding on to the handles.
• Biceps & triceps - When you push the bars to pedal on your cross trainer you will be using the triceps in your arms, but when you pull back you will be using your biceps. Both of these muscles will be interchangeably strengthened as you push and pull the cross trainer back and forth. Your chest will also benefit from this repeated motion.

Your Heart

As working out on a cross-trainer is a form of intense cardio it will inevitably make your heart stronger, as your heart will be contracting over and over again. This can reduce the chances of you getting cardiovascular disease in the future.

How Long Will It Take To See a Difference From Working Out With a Cross Trainer?

If you are planning on toning your muscles, losing weight or gaining muscle then you might be wondering how long it will take to see a difference in your body when you start implementing cross trainer workouts into your daily routine.

This can vary according to your weight and the consistency of when you workout, but you should start to see a difference in your body with a month of healthy eating and sticking to your exercise routine, you will see additional muscle definition by then too.

Other Health Benefits From Using a Cross Trainer

Apart from improving your muscle strength, there are also several other different health benefits you can gain from using a cross-trainer.

We have listed some out below.

• Improves joint health - If you suffer from joint pain and hate exercises such as running which are tough on your joints, cross trainers are ideal for you and can help keep your joints healthy by avoiding any strain on them during exercise.
• Helps with mood - Happy hormones such as endorphins are produced during and after cross trainer workout, which can help improve your mood, deal with stress and reduce the likelihood of anxiety and depression.
• Makes your lungs healthy - Using a cross trainer will improve your lung capacity and their health dramatically, reducing the chance of getting a lung disease and helping reduce your resting heart rate.
• Controls cholesterol - People who have high levels of bad cholesterol or LDL will find working out on a cross-trainer for at least one hour a day can reduce these levels greatly.
• Prevents Alzheimer's - Thirty minutes of working out on a cross-trainer is proven to reduce the chance of you getting Alzheimer's, helping you live a happier and longer life.
• Can encourage weight loss - Working out on a cross-trainer can help you burn fat and calories fast, when combined with a healthy diet this will help you lose weight.
• Makes you fitter - Daily exercise with a cross-trainer can make you stronger and fitter over time, improving your endurance.

Ways To Tone Your Muscles During a Cross Trainer Workout

When we were covering what muscles are used during a cross-trainer workout, we also mentioned some ways to help work your muscles harder, such as sitting back to engage your glutes, we have put together five more tips below that can upgrade your home cross trainer workout and help you use your muscles during.

Drop Your Arms

Having a strong core has many great benefits such as better posture and a leaner defined waist, you can encourage your core to work harder on a cross-trainer by dropping your arms down and forcing your core to be engaged as you hold a balance.

Integrate Intervals

Interval training is a super great way to boost your fitness level and burn more calories in a shorter amount of time, they also make workouts less boring and keep your body surprised.

To try interval training you can pedal at your fastest for one and a half minutes, then rest for another three, keep repeating this for the duration of your workout or for a block of time such as ten minutes. Interval training will also help your body to keep burning fat when you have stopped training.

Up The Resistance

For every workout, you do on a cross-trainer, up the resistance! This will keep your muscles working harder and harder each time, making sure you are progressing and aiding the growth/definition.

This will also improve your fitness level gradually.

Try Pedalling Backwards

Pedalling backwards will engage your legs and work your muscles in a different way, which is great for toning your thighs and the rest of your leg muscles. You can try sitting slightly back while pedalling backwards to get the maximum effect for around 30 seconds, put these into your workout at least three times to notice progress in every workout.

Frequently Asked Questions About Muscles Used With a Cross Trainer

Can I grow my arm muscles with a cross-trainer? 

Yes, it is very possible to grow your arm muscles with a cross-trainer as you are pushing and pulling on the handlebars which will keep working your triceps and biceps.

How many calories could I burn during a one-hour workout with a cross-trainer?

This depends on your body weight and the intensity of your workout, but on average, if you work out for one hour on a cross-trainer at a moderate intensity and you weigh 155 pounds you could potentially burn up to 570 calories.

Is a treadmill or a cross-trainer better for burning calories? 

A treadmill tends to better for burning calories quickly but a cross trainer is the best for fat loss as it works your whole body and uses all your muscles, resulting in fat burn from everywhere, rather than just your core and lower body.

Can I tone my bum with a cross-trainer? 

Yes, a cross-trainer will help tone up your gluteal muscles over time, especially if you sit back slightly when pedalling as it engages all three glute muscles at once to try and keep you steady and maintain balance. Check this review of Reebok Cross Trainer, this might be the best one for you.

Final Words

To round up our article, you can tone up and grow your arm muscles, core, heart and leg muscles with a cross trainer, making it one of the best exercise machines on the market for a full-body workout, whether you are looking to tone up or lose weight.