Cross trainer workout

Article Feb 24, 2014

New to exercise or intimated by machines in the gym? Boost your cardio performance with this cross trainer workout for beginners

A heart-pumping session on the cross trainer can help to work your body in more ways than one. Combined with other methods of cardio such as walking, the cross trainer provides a great workout for beginners looking to get fit. Get started with our workout below and get up to speed in four weeks!

The rules:

1 Go at your own pace. Don’t be tempted to try and overexert yourself as this can increase your risk of injury.

2 Listen to your body. You’ll probably experience aching muscles, particularly if you haven’t exercised for a while, so don’t be afraid to take an extra day of recovery if you need it.

3 Time your meals around your training sessions. Make sure you’ve eaten something beforehand to give you plenty of energy to complete your workout. Eat again as soon as possible after your run to fuel the recovery process.

4 After week two, try changing the intensity on the cross trainer by varying the speed, as well as the resistance.

The cross trainer workout

Week 1
Monday: Rest
Tuesday: Cross train/walk 2 miles
Wednesday: Cross train/walk 3 miles
Thursday: Rest
Friday: Cross train/walk 2 miles
Saturday: Rest
Sunday: Cross train/ walk 3 miles

Week 2
Monday: Rest
Tuesday: Cross train/walk 3 miles
Wednesday: Cross train/walk 3 miles
Thursday: Rest
Friday: Cross train/walk 4 miles
Saturday: Rest
Sunday: Cross train/walk 4 miles

Week 3
Monday: Rest
Tuesday: Cross train/walk 3 miles
Wednesday: Cross train/walk 4 miles
Thursday: Rest
Friday: Cross train/walk 5 miles
Saturday: Rest
Sunday: Cross train/walk 5 miles

Week 4
Monday: Rest
Tuesday: Cross train/walk 3 miles
Wednesday: Cross train/walk 4 miles
Thursday: Rest
Friday: Cross train/walk 5 miles
Saturday: Rest
Sunday: Cross train/walk 5 miles