Assault Bike Benefits – Introduction
The numerous benefits of assault bikes are why air bikes are so great.
Cycling is a great way to get fit, lose weight, and improve health.
It doesn’t matter whether you ride an exercise bike or head out on a real bicycle; cycling is an accessible, enjoyable, and efficient way to change your body.
On the downside, cycling is very much a lower-body workout.
While you DO use your core, arms, chest, shoulders, and back, their involvement is minimal.
As a result, you’ll need to supplement your bike workout with targeted upper-body strength training.
But what if there was a type of bike that worked your lower body AND upper body?
The good news is that such a unique combination exists!
This article highlights the most significant advantages of assault bikes and offers some great high-intensity workouts to try.
What is an Assault Bike?
Assault Bikes are nothing new. They have been around for well over 30 years.
They are currently enjoying a resurgence in popularity because of CrossFit.
Assault Bikes often feature in CrossFit WODs and have been used in the CrossFit Games.
Assault Bikes are a type of air or fan bike. Other companies make similar machines, but Assault Bikes are among the best.
There are several differences between an air bike and a standard exercise bike:
- Instead of a flywheel or electromagnetic brake, Assault bikes have a large fan.
- The harder you pedal, the more air resistance you’ll have to overcome.
- There are no complicated settings to change; just jump on and start pedaling, and you can adjust the workload instantly.
- Assault Bikes have handles that let you push and pull.
- This works your upper and lower bodies simultaneously.
- These handles also increase the number of calories you can burn per minute, helping you achieve a more intense workout.
- You can pedal forward or backward on an Assault Bike, which means you can target different muscles depending on how you use the bike.
Many gyms have Assault Bikes, and they’re also available for home use.
Top 8 Assault Bike Advantages and Benefits
Not sure if the Assault Bike is the best workout for you?
Consider these advantages and benefits, and then decide!
#1. Low impact
Like all bike-based workouts, Assault Bikes are low-impact. They put very little stress on your joints.
Because of this, they’re ideal for heavier exercisers and anyone with pre-existing joint pain.
In contrast, running means your feet hit the ground about 8 times your body weight, which can cause injury.
With no impact to contend with, Assault Bike workouts are much easier on your joints. This is true even when you crank up the intensity level to the max.
For beginners and men and women over 50 — especially those dealing with joint issues — this low-impact workout is a game-changer.
Unlike running or even many traditional stationary bikes, the Assault bike puts almost zero stress on your knees, hips, and lower back.
Yet, it still delivers excellent cardiovascular health benefits.
#2. Full-body Exercise
As already mentioned, Assault Bikes also engage your upper body. They work your arms, chest, shoulders, and back.
While using an Assault Bike probably won’t build muscle, its dual-action design will condition and tone your lower and upper body.
Working your entire body at once makes Assault Bike workouts very time-efficient.
#3. Perfect for warm-ups
Before starting any workout, you need to spend a few minutes preparing your body.
Assault bikes involve every joint and virtually every muscle in your body.
A few minutes on an Assault Bike is the ideal way to warm up before any workout.
This includes strength training.
#4. It burns a lot of calories
The number of calories you burn depends on your weight, how hard and how long you train.
Assault Bikes have the potential to burn a lot!
Using all your major muscles at once requires a lot of energy.
So, if you want to burn body fat and lose weight, an Assault Bike can help you achieve your weight loss and fitness goals.
540 calories burned on an assault bike in 30 minutes
#5. Versatile
You can use an Assault Bike for a range of different workouts.
Most machines have a programmable timer so you can do various HIIT (high-intensity interval training) sessions.
Some even have preloaded workouts to follow.
Or, if you prefer, you can pedal at a moderate speed for an extended period to develop your aerobic fitness.
You can also only use your legs or your arms for added variety.
Compared with traditional exercise bikes, Assault Bikes are much more versatile.
You should have no problem keeping your workouts fresh, fun, and engaging.
#6. Suitable for all fitness levels
The harder you pedal, the more the fan resists you.
As such, Assault Bikes are ideal for exercisers of all levels, even elite athletes.
In fact, if you go for it, an Assault Bike will quickly exhaust even the fittest user.
So, if you buy an Assault Bike, it’s nice to know you’ll never get so fit that it’ll lose its effectiveness.
#7. Stay cool
Assault Bikes have large fans. These fans move the air around you, which can help you stay cooler.
However, if you work out hard enough, you’ll probably drip sweat everywhere.
It is usually best to place a towel or mat under your Assault Bike. Wipe it off after use.
Assault Bike vs Traditional Stationary Bikes
Traditional exercise bikes only work your legs.
The assault air bike is different.
Its fan resistance and moving handles create true full-body engagement.
This makes it a more effective way to burn fat and improve your cardiovascular system in a short amount of time.
#8. Strengthen your heart
Strengthening your heart can naturally lower your heart rate.
Here’s how: When you strengthen your heart, your heart muscle becomes stronger and can pump blood more effectively.
As a result, a stronger heart lowers your heart rate because the muscle does not have to work too hard to move blood around your body.
Assault air bikes can help lower your heart rate by providing an intense lower and upper-body workout.
This is why they are so popular.
As a result, a stronger heart can improve your cardiovascular fitness and overall health.
7 Great Assault Bike Workouts
While you could hop on an Assault Bike and start pedaling, you will get better results by following a preplanned program.
Try the ones preloaded into the performance monitor, or try one of these workouts instead.
Adjust the following workouts according to your current fitness level. All weights, durations, etc., are suggestions only.
#1. Deadlifts and Assault Bike Intervals
Deadlifts are arguably one of the most beneficial exercises you can do.
The incredible deadlift is a functional, efficient exercise that targets virtually every muscle in your body.
Pairing deadlifts with an Assault Bike will deliver a short but intense workout. It builds muscle and fitness while burning many calories.
Do seven laps of the following as fast as you can:
- Ten reps deadlift @ 60% of your one-repetition maximum
- Air Bike 30 calories
#2. Assault Bike Cindy
Cindy is a popular CrossFit girl workout.
Using a few simple bodyweight exercises, Cindy uses all your major muscle groups.
Adding an Assault Bike adds an extra cardio element to this short but intense workout.
You will need a power tower or pull-up bar to do Assault Bike Cindy.
Do ten laps of the following as fast as you can:
- Five pull-ups
- Ten push-ups
- 15 air squats
- Assault Bike 20 calories
#3. Tabata on an Assault Bike
Short on time?
Then Tabata is the workout for you.
Even with a five-minute warm-up and cool-down, it’s still over and done in under 15 minutes.
Be warned: Tabata-style workouts are brief but far from easy.
High intensity is the price you have to pay for such time-efficient short workouts.
Do eight laps of the following:
- Assault bike – 20 seconds sprint
- Assault bike – 10 seconds slow
#4. Viking Assault Bike Challenge
This cardio workout adheres to the principle “eat the biggest frog first.”
It starts hard but becomes more manageable as you work down the list of intervals.
While the intervals get shorter, you get more tired.
This keeps the intensity level high from start to finish.
However, psychologically, the decreasing intervals make this workout seem more manageable.
Do the following intervals:
- 750 meters
- 500 meters
- 250 meters
- 125 meters
Complete each interval as quickly as possible. Then rest for the same duration before the next one.
So, if it takes you 2 minutes 45 seconds to ride 750 meters, rest for the same amount of time (2 minutes 45 seconds) before starting the 500-meter interval.
Don’t stop.
Instead, pedal slowly for an active recovery.
#5. 5000-Meter Time Trial
A time trial is a race against the clock.
So, do 5,000 meters (5k or 3.1 miles) for this workout as fast as possible.
Don’t start too hard, or you may not finish the workout.
Instead, pace yourself so you can complete the entire distance.
Then, next time you do this workout, do your best to beat your previous time.
#6. Upper Body/Lower Body
One of the unique features of Assault Bikes is that you can use your arms and legs independently.
This workout makes the most of that feature.
It ensures your upper body gets as good a workout as your lower body.
- Ten calories – arms only
- Then, ten calories – legs only
- Ten calories – entire body
Repeat ten times.
#7. 30:30 Assault Bike and Burpees Intervals
Burpees are a do-it-all bodyweight exercise. They involve almost every muscle in your body.
They are also excellent for fat burning and conditioning.
Pairing burpees with Assault Bike intervals delivers a full-body workout. It torches fat and builds unstoppable fitness and endurance.
Complete ten rounds of the following circuit for a total of 20 minutes:
- 30-second assault bike sprint
- 30 seconds of rest
- 30 seconds of burpees for maximum reps
- Rest 30 seconds
To do a burpee:
- Stand with your feet together and arms by your sides.
- Squat down and place your hands on the floor by your feet.
- Jump your legs back and into the push-up position.
- Do one push-up.
- Jump your feet back into your hands.
- Leap up and into the air.
- Land on slightly bent knees and repeat.
Assault Bike Benefits – Wrapping Up
When it comes to workout bang for your buck, Assault Bikes are hard to beat.
They use virtually every muscle in your body.
Unlike rowers, they’re easier to use, more compact, and more forgiving, too.
Assault Bikes are also more versatile.
You can use them with just your arms, just your legs, or both together.
You can also go forward OR backward to work your muscles differently.
Suitable for all fitness levels, Assault Bikes are simple to operate, sturdy, and can be used for standalone workouts or alongside other exercise equipment.
Perfect for home gyms, Assault Bikes are rugged, stable, and hardwearing machines.
They should provide you with many years of hassle-free workouts.
All in all, Assault Bikes are an incredibly effective tool and a great piece of equipment to own and use.
Try one – you’ll love it!
What’s Next
In addition to providing exceptional cardio conditioning, an air bike is a perfect warm-up before strength training.
It engages practically every muscle and joint in your body.
With few electrical parts, air bikes are solid and dependable.
They will provide you with many years of great workouts.
However, it’s essential to do some research before purchasing this great piece of cardio equipment.
To that end, read How to Select an Air Bike for Your Home Gym Today.
I hope this guide to choosing a home-gym air bike will make the process more manageable.
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- What Are Air Squats – Exercise Benefits + How to Guide
