Cross Trainer Workouts for Single Parents: 3 Sessions

There is a moment most single parents know well. You finally get 30 minutes at the gym, you look at the treadmills and think “my knees cannot face that today”, and you end up wandering around not sure what to do. The cross trainer (some people call it the elliptical) is often the answer. It gets your heart working, it is kind to sore joints, and it works your arms as well as your legs. In this guide to cross trainer workouts for single parents, I will give you three timed sessions and a handful of tricks to stop it feeling like the most boring machine in the building.

I coach a lot of mums and dads in Archway who are coming back to exercise after years of carrying, lifting and very little sleep. Low-impact cardio is often where we start, and the cross trainer is one of my favourite tools for it.

Why the cross trainer suits solo parents

• Low impact: your feet never leave the pedals, so there is no pounding through your knees, hips and lower back like there is with running.
• Whole body: pushing and pulling the handles brings your arms, chest and back into it.
• Easy to start, easy to stop: if your phone rings with a message from school, you just stop pedalling. No belt to jump off.
• Works when you are tired: you can keep the effort gentle on a bad-sleep day and still get something done.

If you have an existing knee, hip or back problem, or you are recovering from an injury, check with your GP or a physio before starting a new routine. Low impact does not mean no load.

Getting your form right

Most people use the cross trainer badly without realising. A few cues I give in the gym:

1. Stand tall. Chest up, eyes forward, not hunched over the screen.
2. Keep your whole foot on the pedal. If your heels lift a lot, you are probably leaning forward or going too fast.
3. Push and pull the handles. Do not just rest your hands on them. Pull back with one arm as you push with the other.
4. Use some resistance. If you are spinning fast with zero resistance, you are using momentum, not muscle. You should feel your legs working.
5. Relax your shoulders. Tension up by your ears tends to creep in when you are tired.

Cross trainer workouts for single parents: three timed sessions

Each session starts with 3 minutes of easy pedalling and ends with 3 minutes of easy pedalling. Use a 1 to 10 effort scale, where 1 is sitting on the sofa and 10 is flat out.

Session 1: The steady 20 (beginner)

After your warm-up, pedal for 14 minutes at effort 5 to 6. You should be breathing harder but still able to speak in full sentences. Every 2 minutes, switch between pushing more with your arms and pushing more with your legs. Total: 20 minutes.

Session 2: The resistance pyramid (25 minutes)

After your warm-up, raise the resistance by 1 level every 2 minutes for 8 minutes, then lower it by 1 level every 2 minutes for 8 minutes. Keep the same smooth pace throughout. It feels like walking up a hill and back down. Total: about 25 minutes including warm-up and cool-down.

Session 3: The 30/60 intervals (18 minutes)

After your warm-up, do 30 seconds at effort 8 (fast and strong) followed by 60 seconds at effort 3 to 4, 8 times. This is your short-on-time option. If you are new to exercise, start with 4 rounds and build up. If you have a heart condition or high blood pressure, check with your GP before doing harder intervals; the NHS page on high blood pressure explains why it matters.

How to make the cross trainer less boring

This is the number one complaint I hear. Here is what works for my clients:

• Go backwards. Most cross trainers let you pedal in reverse. It shifts more work onto your thighs and gives your brain something new. Try 2 minutes forwards, 1 minute backwards.
• Hands off for 1 minute. Let go of the handles, stand tall and pedal slowly. It challenges your balance and core. Only do this if you feel steady.
• Use a song as an interval. Harder for the chorus, easier for the verses. No timer needed.
• Save a series for the machine. Only watch your favourite programme on the cross trainer. It becomes something you look forward to.
• Pair it with strength. 15 minutes on the cross trainer, then 15 minutes of simple strength work. Time passes faster and you get far more from the session.

Fitting it into your week

The NHS physical activity guidelines recommend 150 minutes of moderate activity a week, plus strength work on 2 days. As a solo parent, I would aim for:

• 2 cross trainer sessions a week (any of the three above)
• 2 short strength sessions (at home, the gym or a class)
• Brisk walking whenever you can, such as the school run

If your gym does not have a cross trainer free, a rowing machine is another joint-friendly option; my guide to the rowing machine for single parents covers that. And if you prefer short, punchy work without jumping, read my post on low impact HIIT.

Where a bootcamp class fits

Cardio machines are great, but they do not teach you how to squat, lift and carry properly, which is what your body needs for parenting. In my classes we mix low-impact cardio with strength and mobility, and every exercise has an easier and harder option, so no one is forced to jump. If your hips and back feel stiff from sitting and carrying, the SYP Unlock hip and back mobility class is a good match for cross trainer days. For more on training as a solo parent, start with my single parent fitness guide.

FAQs

Is the cross trainer good for beginners?

Yes. It is one of the easiest machines to start on because it is low impact and you control the speed and resistance completely.

Is 20 minutes on a cross trainer enough?

Twenty minutes at a moderate effort is a solid session. Do it 2 or 3 times a week and add walking and some strength work, and you are covering most of the basics.

Cross trainer or treadmill: which is better?

Neither is better for everyone. The cross trainer is kinder on joints and works your arms; the treadmill is closer to real-life walking and running. Many people use both.

Should I use the handles on a cross trainer?

Mostly yes, and actively push and pull them to work your upper body. Short spells without holding on can help your balance once you feel stable.

Book your first class

If you want someone to take the thinking out of your workouts, come and join us. SYP Bootcamp runs 45-minute small-group classes indoors in an Archway N19 church hall, with a maximum of 10 people, for £15 a class. You will get coached, you will get options for every move, and you will be back home quickly. Book your £15 class here or call or WhatsApp me on 07301 512215. If you are working around an old injury and want closer support, read about my injury-safe personal training.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.