A recumbent cross trainer, also known as a recumbent elliptical, a recumbent stepper, or a recumbent trainer, is a fitness machine that combines the best aspects of an elliptical and a recumbent bike.

Recumbent cross trainers are a good workout option for those looking for a low impact way to exercise or lose weight.

Should You Invest in a Recumbent Cross Trainer?

What Are Recumbent Cross Trainers?

Perhaps you’ve seen recumbent bikes at your local community center, gym, or rehab facility.

It operates like an upright bike but instead has a seat lower to the ground with a broader seat cushion and supportive backrest.

Unlike a recumbent bike, however, a recumbent trainer uses a different foot motion, opting for a movement more similar to an elliptical in that instead of pedaling in a circular motion, you push the pedals back and forth.

A recumbent trainer also comes with arm attachments.

There are plenty of combination workouts in the fitness world that can seem like fast-fleeting trends, so it’s natural to wonder if this combo piece of equipment is any good. Recumbent cross trainers aren’t just good… they’re great.

It’s a unique piece of equipment that has been used in rehab clinics for decades, but is just now making its way into gyms and homes.

Why Should You Use Recumbent Cross Trainers?

What makes recumbent trainers so great is the overwhelming benefits they can provide.

Recumbent Cross Trainers Provide Strength and Cardio Benefits

It provides a low-impact workout that offers both cardio and strength, all while seated comfortably.

There’s a common misconception that if you don’t feel like you’re dying during a workout, it’s not effective, and that’s simply not the case.

A low-impact exercise simply reduces the amount of stress being put on your body, specifically your joints, but shouldn’t be confused with low-intensity.

You can still get a moderate intensity workout while keeping your joints protected, and a recumbent trainer is one way to do that.

Recumbent Cross Trainers Are Easier to use For Seniors and Obese

For people recovering from injury, who are older, who struggle with joint problems like arthritis or have physical limitations due to extreme weight or mobility problems, a recumbent trainer can be easier to get in and out of.

Many newer models have additional padding in the backrest that supports the back muscles and distributes your weight more evenly.

The design also helps people who struggle to remain balanced and reduces the likelihood of falling on the machine during a workout.

Since the majority of your weight is removed from the equation, you’ll put less pressure on your hips and knees.

It still provides the heart-pumping benefits that are seen in more high-impact workouts.

These benefits include improved cardiovascular health, increased mood stabilization, and can help prevent or address diseases like diabetes.

Since you are seated, you reduce the strain on your ligaments and tendons as well.

This helps prevent injury, making it an excellent option for people who don’t have an injury to deal with or who are just starting out on their fitness journey.

What Part of the Body Do Recumbent Cross Trainers Target?

It probably goes without saying that a machine like this works your legs. However, with a recumbent trainer, your legs are pushing horizontally instead of vertically like an upright bike.

This motion brings more of your leg muscles to the party, all with less stress on your joints.

With your legs parallel to the floor, it simulates the motion of a leg press, which works the muscles in the back of your legs known as the hamstrings, your quads, located on the top of your legs, and your glutes.

The machine even gives a little love to your calves.

One of the key differences between a recumbent bike and a recumbent trainer is the addition of arm handles that mimic what you’d see on an elliptical.

This allows you to work your biceps, triceps, and even your chest, shoulders, and back muscles as you push and pull the handles.

If you’re seated closer to the pedals, you decrease the load on your legs, which will engage your core muscles, particularly the lower abs, which just happens to be one of the areas that women in particular struggle with.

In short, the recumbent trainer can help you get a full-body workout while reducing the risk of injury and increasing heart health.

Can You Get Good Exercise on Recumbent Cross Trainers?

We’ve already covered that you can hit all of the major muscle groups, but can you do it effectively, and can you work those muscle groups hard enough to get a good workout in? Yes, you absolutely can.

In fact, when you use your whole body, your heart rate increases at a greater speed, which helps you increase your calorie burn in a shorter amount of time than other low-impact fitness equipment.

You can amp this up further by increasing your pedaling speed, which will provide an excellent cardio workout while strengthening your muscles.

Of course, calorie burn is a combination of a variety of different factors, but on average, you can burn 5-9 calories per minute on a recumbent trainer.

Due to the low-impact nature of the recumbent trainer, you’ll likely be able to work more effectively for a more extended period of time.

Because you’re not brought to the brink of exhaustion, you may find that you use a recumbent trainer more consistently, which can increase your overall calorie burn over the course of time.

This can increase your endurance and be an effective stepping-stone to higher-impact workouts if that is your long-term goal, but you can also increase your speed or resistance to progress your workouts.

While you can work at a high intensity on a recumbent trainer, it isn’t a requirement for a great workout.

More and more research shows that low-intensity, steady-state cardio, also known by the acronym LISS, can provide stellar results in reducing body fat.

In a LISS workout, the goal is to maintain a heart rate between 70-80% of your max. This is the range where your body uses fat as its primary fuel source instead of carbohydrates.

Another great perk of a recumbent is that you can avoid having to stop your workout because of muscle fatigue.

If your legs start to feel overworked and burned out, you can use your upper body to handle the majority of the workload or vice versa.

Similarly, this is especially helpful if you need to compensate for an injured part of your body.

For example, a person recovering from shoulder surgery may benefit from using one arm and the legs while being stabilized by the seat and backrest.

How Often, and For How Long Should I Use a Recumbent Cross Trainer?

The American Heart Association suggests that you get 150 minutes of moderate aerobic exercise or 75 minutes of intense aerobic exercise per week.

They also state that you can see even more benefits if you increase this to 300 minutes a week.

If it seems like a significant investment of time, it really only amounts to two and a half to five hours a week.

That’s less than an hour a day, and it’s a much more manageable number to reach when you’re not subjecting your body to high-impact workouts.

Which is Better – Upright Bike, Treadmill or Recumbent Cross Trainer?

There are many machines out there, so for folks newer to the fitness world and those with extenuating circumstances like injuries or mobility issues, it can be challenging to determine the best choice.

Every case is different, and what’s best for you may not be what’s best for another, so let’s take at the various pieces of equipment compared to a cross trainer.

Upright Bike vs. Recumbent Trainer

An upright bike makes your body work against gravity as you force the pedals up and down, which puts more load on your body.

This can put additional stress on your hips and knees, which is especially true if you’re moving into standing positions during your workout.

The quads are the primary focus in this position, while the hamstrings, calves, and glutes take secondary roles.

Additionally, since upright bikes don’t have backs, there’s more pressure on your torso, which can exacerbate back problems.

That said, cycling can offer an excellent workout for those who are healthy, but it’s critical to use the proper form in order to prevent injury.

A recumbent trainer offers a wider variety of muscles worked, with the same cardio benefits.

Treadmill vs. Recumbent Trainer

A treadmill is flexible and can offer a low-impact workout through walking or a higher-impact workout through running or jogging.

However, the treadmill primarily works the legs and core, while a recumbent trainer also allows you to work your upper body.

While we like to think that walking is something we’re all professionals at, power walking, jogging, and running all put additional strain on the body.

These activities require good form, like tucking in your glutes and tightening your core to see benefits outside of your leg muscles.

What Features Should I Look for When Purchasing Recumbent Cross Trainers?

There are several models and brands of recumbent trainers, and while most are pretty unique, there are a few foundational aspects you should look for.

It’s essential that you find a comfortable seat because you’re likely putting stress on areas you shouldn’t be if you’re uncomfortable.

A seat that allows you to recline the backrest is a nice feature to have. Some models have rotating seats that make getting in and out of the machine even more effortless.

This is an especially great feature if you have back problems or if you’re older.

It is also essential to look at the machine’s weight capacity, and models with adjustable handlebars are another great feature, especially if you’re on the shorter side.

Most machines will have basic tracking information time, mileage, and steps. Some will also include heart rate information.

As you look at these features, also consider the built-in workouts. Usually, there will be some form of a “hills” workout, along with a cardio workout and manual.

Think about how you intend to progress in your workouts so that you don’t outgrow the machine and look for models where you can adjust the resistance level.

As with any major piece of equipment, always be sure to check the warranty. Look for a warranty that includes labor, parts, and frame.

Recommended Recumbent Cross Trainers

HCI Fitness Physiotrainer CXT	Teeter FreeStep LT3 Recumbent Cross Trainer	XTERRA Fitness RSX1500
The HCI Fitness Physiotrainer CXT is one of the top recumbent cross trainers because it’s one of the few cardio machines that comes fully assembled right out of the box.	The Teeter FreeStep LT3 Recumbent Cross Trainer makes our list because of it’s Stride Technology that reduces joint pain for those who want to stay active but may be struggling with arthritis or an injury.	What we like about the XTERRA Fitness RSX1500 is that it’s a very easy to use seated stepping machine that any age or fitness ability can get on and use for their cardio workouts.

Wrapping Up

Recumbent cross trainers aren’t just an excellent option for people who NEED a low-impact workout or who have special requirements.

They are flexible enough to be an effective use of your active recovery days, allow you to incorporate low-intensity steady-state workouts, get a great cardio workout in and build strength.

This type of exercise can help you to lose weight, increase heart health and build muscle, which will increase your metabolism.

Recumbent trainers allow you to get a full-body workout in, providing an equal distribution of work required from your major leg muscles and adding in the opportunity to work the upper body with the arm handles.

You can vary the extent to which you use your muscles to prevent muscle fatigue. Its recumbent nature allows you to safely work out on the trainer daily, making it easier to reach exercise recommendations for a healthy lifestyle.

With less stress on your body, you’ll likely be able to work out for more extended periods of time, build up your endurance and enjoy your workouts more.