3 Assault Bike Workouts To Torch Fat & Boost Metabolism 

You may not think of it as your go-to cardio regimen, but the assault bike is an incredible way to get your heart rate, burn calories, torch fat and even build lean muscle tone.

These full-body cardio sessions will improve both aerobics (energy system), strengthen and build lean muscle tone while boosting cardiovascular endurance with this low impact workout.
You can burn more calories in less time while feeling energized after

AIR BIKE ROUNDS FOR TIME

The Rounds for Time workout is a CrossFit term that describes an intense and challenging routine where you have to complete as many rounds of the exercises in quick succession. There are two different versions, one which uses the bike only while another includes additional movements to work your abs. 

Air Bike RFT Version 1: Complete as an AMRAP for 10 – 15 minutes

• Pedal as fast as you can for 40 seconds.
• Slow your peddle speed to an active recovery pace for 20 seconds. 

Air Bike RFT Version 2: Complete as an AMRAP for 15 – 20 minutes 

• Pedal as fast as you can for 40 seconds.
• Hop off the bike, performing 10 push-ups (Modify w/ high plank shoulder taps) 
• 10 mountain climbers
• 10 lying leg lifts 

AIR BIKE CALORIE INTERVALS EMOM (Every Minute on the Minute for 20 Minutes) 

This Calorie Interval Workout is all about Setting Goals  – Calorie Burn Goals! With a calorie burn goal for each minute of this 20-minute cardio workout. Allowing for each minute to progressively be more and more  challenging as the workout progresses. Put in the work at the beginning of each minute, pedaling hard to hit your calorie goal, ease up once you hit your goal and rest for the remainder of that minute. If you need an extra minute of rest, alternate the minutes sprinting for your calorie goal one round and resting the following round until 20 minutes is up. 

Example Minute by Minute Calorie Burn Goals: 

• Minute 1: Burn 4-8 calories; lightly pedal for the remaining time.
• Minute 2: Burn 7-10 calories; lightly pedal for the remaining time.
• Minute 3: Burn 10-13 calories; lightly pedal for the remaining time.
• Minute 4: Burn 13-15 calories; lightly pedal for the remaining time.
• Minute 5: Burn 16-18 calories; lightly pedal for the remaining time.
• Start back and the 1 Minute Goal until you complete 20 minutes. 

Pyramid Assault Bike Intervals

When you think of intervals, the pyramid might not be what springs to mind. But this workout is designed so that your short high-intensity sessions lead into longer rest periods and vice versa for a low effort/high endurance work over that burns calories, torches fat while building lean muscle tone.

10 minutes (up to 2 rounds).

• Minute 1: Sprint on the air bike for 10 seconds; rest for 50.
• Minute 2: Sprint for 20 seconds; rest for 40.
• Minute 3: Sprint for 30 seconds; rest for 30.
• Minute 4: Sprint for 40 seconds; rest for 20.
• Minute 5: Sprint for 50 seconds; rest for 10.
• Minute 6: Sprint for 55 seconds; rest for 5.
• Minute 7: Sprint for 50 seconds; rest for 10.
• Minute 8: Sprint for 40 seconds; rest for 20.
• Minute 9: Sprint for 30 seconds; rest for 30.
• Minute 10: Sprint for 20 seconds; rest for 40.
• Minute 11: Sprint for 10 seconds; rest for 50.

The next time you feel like giving up during one tough workout remember quick effective workouts are all you really need!