To view all free sample cross trainer workouts, please visit 'Cross Trainer Workouts'.

If increasing the work to rest ratio beyond the sample, the Cross Trainer Fartlek Interval Workout can potentially be the most demanding of those featured. Please consider completing our other sample cross trainer workouts before attempting this fitness workout program.

If you wish to make the cross trainer workout easier or harder, factors you can alter include: difficulty level; RPM; duration; work to rest ratio etc.

Please remember, monitor your heart rate to ensure you're training within your targeted/ suggested heart rate zone, decrease or increase difficulty accordingly.

With the above in mind, it's worth noting that the standard pre-set workout programs and controls of a cross trainer can typically be altered (difficulty-wise) at the touch of a button.

Cross Trainer Gym Workout - Fartlek Interval Training) Warm Up: 5 Mins - Level 2 @ 40-50 RPM

Main Workload (Ratio Varies): 21 Mins

(1:1 Ratio)
45 Secs Level 3 @ 85-95 RPM
45 Secs Level 3 @ 50-60 RPM

(2:1 Ratio)
60 Secs Level 4 @ 80-90 RPM
30 Secs Level 4 @ 50-60 RPM

(1:3)
60 Secs Level 5 @ 75-85 RPM
3 Mins Level 5 @ 40-50 RPM

Cool Down: 5 Mins - Level 2 @ 50-40 RPM

You will probably also find the Cardio Workouts Considerations and Options article helpful in your approach to designing your own cardio workout program. Weight training gym workouts, from the best-seling book Gym Workouts: Maps to Success, can also be found under the 'Workouts' category section.

If you like our workouts, please tell your friends about our free online resource.