A HIIT workout is never a bad thing, and with a cross trainer, it’s one of the most efficient ways to exercise. The cross trainer has enough benefits - when you add HIIT to the equation, you're really pushing things up a notch. With a HIIT cross trainer workout, you'll hit the whole body in a short amount of time, which is often the goal for home workouts.


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  1. The Benefits of Cross Trainers
  2. The Benefits of HIIT
  3. The 20 Minute HIIT Cross Trainer Workout

The Benefits of Cross Trainers

The awesome thing about cross trainers is how effective they are for a full body workout. Your arms will benefit from moving the handles, building up your biceps and triceps whilst your shoulders support them. You'll also hit your chest as you push and your back as you pull.

Your abs and your core will also be engaged to keep things running smoothly. Your legs see a great benefit too, as everything from your glutes to your calves is used.

The Benefits of HIIT

HIIT, or high intensity interval training, involves repeated bursts of high intensity exercise with low intensity recovery periods. Regular HIIT workouts are hugely beneficial to your health and fitness, and they should also fit seamlessly into your day. Completing a HIIT workout just three times a week will see benefits and get you well on your way to achieving your fitness goals.

The reason that HIIT is so effective is that it produces post-oxygen consumption, which means your metabolic rate is higher for a long time after your session. This means your body will continue to burn through calories, even when you've finished working out.

The 20 Minute HIIT Cross Trainer Workout

woman doing a cross trainer workout

There are many different ways that you can go about a cross trainer workout, but for this one, all you need is twenty minutes and your cross trainer. This is a great workout for building muscle mass, burning fat, increasing stamina and boosting cardio health.

This cross trainer workout follows the basic principles of any HIIT workout. You will work at a high intensity for 30 seconds, and then a much lower intensity for the next minute. This is proven to be one of the best ways to burn a high number of calories in a short amount of time. Ready? Let's go.

Warm Up

2 Minutes Low Intensity

Round 1

30 Seconds Work

60 Seconds Rest

Repeat x3

Round 2

30 Seconds Work

45 Seconds Rest

Repeat x3

Round 3

30 Seconds Work

30 Seconds Rest

Repeat x3

Round 4

1000 Metre Sprint

Cool Down

2 Minutes Low Intensity

Download the plan here:

Check out the full workout here:


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Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. Exercise.co.uk assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.