Assault bikes are up there with the best cardio equipment money can buy. They give you an incredible full-body workout with a resistance that goes as hard or as soft as you need, and that's ideal for home or for the gym. No matter what you use it for, they are the perfect tool for the job. To make the most of your assault bike though, it’s always a smart idea to get an awesome workout plan first. Luckily, we’ve got just the thing.

Our assault bike workout is designed to be as hard as you need it to be to fit perfectly with your current fitness level and still help you to make some huge progress. There’re no excuses not to give it a try and see the awesome results that it offers. Let's get into it

The Warm-Up

No matter what exercise plan or workout you’re about to try, it’s always essential that you warm up correctly. It helps you perform better, prevent injury, and it's just a good habit to get into in general. Whether you prefer stretching gradually or doing a light set, anything is better than nothing. Just make sure you do it.

Here, we're recommending some of the stretches from our upper leg stretches article to get the ball rolling. Try things like:

  • Lunges
  • Lateral Lunges
  • Standing Leg Grabs

These 3, in particular, should hit everywhere you need to hit, but it’s wise to throw in some full body stretches too.

 

Warm-Up:

  • 10 Lunges
  • 8 Lateral Lunges
  • 10 Standing Leg Grabs
  • 45 Second light Assault bike work

 

Workout 1 – The Burner

 

Man doing an assault bike workout

 

Workout 1 is designed with calorie burn in mind. It’s part of what makes the 20-minute HIIT Exercise Bike Workout that we’ve done previously so good. It’s based on burning the most calories in the least time, and it's not for the faint-hearted.

Round 1

  • 20 Seconds Full Speed
  • 40 Seconds light
  • 20 Seconds Full Speed
  • 40 Seconds light
  • 20 Seconds Full Speed
  • 40 Seconds light

Round 2

  • 10 Seconds Full Speed
  • 20 Seconds Light
  • 10 Seconds Full Speed
  • 20 Seconds Light
  • 10 Seconds Full Speed
  • 20 Seconds Light

Round 3

  • 30 Seconds Full speed
  • 40 Seconds Light
  • 30 Seconds Full speed
  • 40 Seconds Light
  • 30 Seconds Full speed
  • 40 Seconds Light
  • 30 Seconds Full speed
  • 30 Seconds Light

Round 4

  • 20 Seconds Full Speed
  • 20 Seconds off
  • 10 Seconds on
  • 10 Seconds off
  • 60 Seconds Light

 

 

 

Workout 2 - Stamina Pusher

 

Woman in the gym

 

Our second assault bike workout is made with stamina building in mind. Building endurance is no easy feat, and there are a lot of different things that go into building it up. For this one, we’re all about pushing yourself further and further, even in the same workout. Make sure you have a towel.

Round 1

  • 100% Effort for 60 seconds
  • Take a 30 Second Break

Round 2

  • 80% Effort for 120 seconds
  • Take a 60 Second break

Round 3

  • 70 % Effort for 180 Seconds
  • Take a 60 Second Break

Round 4

  • 70% Effort for 5 Minutes
  • 60 Second Break

Round 5

  • 50% of Max Effort for 10 MINUTES!
  • You’re done

 

Workout 3 – Resistance Builder

 

Woman doing an assault bike workout

 

The last of our ultimate assault bike workouts is based on boosting muscle mass, muscle endurance and burning calories all in one. It's basically the perfect thing for toning up, and it relies entirely on the awesomeness of the versatile resistance the assault bike has to offer. It's seriously hard work, but it's a full-body hitter.

Round 1

  • Max Resistance 30 Seconds
  • Low resistance 30-second break

Round 2

  • 80% Resistance 45 Seconds
  • Low resistance 30-second break

Round 3

  • 60% Resistance 60 Seconds
  • Low resistance 30-second break

Round 4

  • Max Resistance 30 Seconds
  • Low resistance 30-second break

Round 5

  • Max Speed 2 Minutes
  • Low resistance 30-second break

 

Cool off

After any of the workouts, you need to make sure that you’re aiding your recovery and injury prevention by cooling off again. That’s the best way to maintain your health and your results. You need to bring things back to a rest level slowly, and the best way to do that is by a nice slow set until your breathing and heart rate return to a slower pace.

 

All of these workouts are awesome for what they offer you, and if you have access to an assault bike, they are without a doubt one of the best workouts that you can get. Train to your own skill level and do what you can. You're only competing with yourself and no one else. Good luck, and keep pushing toward your goals!

 

 

 

 

 

If you're looking for an assault bike for home use, don't forget to check out what we're got in stock, here.

 

 

Exercise.co.uk Exercise Bikes


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.