Have you ever tried the assault bike at the gym?
We recently began incorporating it into our weekly fitness routine, and let us tell you—it's already a love/hate relationship. If you're unfamiliar, the assault bike is essentially an airbike with a fan. It uses air resistance, which increases depending on how hard you cycle. You can learn more about the specifics here, but the bottom line is that it's a great way to build cardio and get a full-body workout.
While you can just spend 30 minutes pedaling it out, we like to spice up our time on the assault bike with intervals, much like HIIT exercises. Whether it's arms, legs, abs, or full-body, it's nice to get a few minutes off the bike so we can hit it hard when we hop on again.
Here are two intervals we're loving. If you're looking to change things up in the gym, we recommend giving them a try this weekend! Just bring water and a towel—and don't say we didn't warn you!
Interval One - 20 minutes (+5-minute warm-up)
For this workout, start on the assault bike. Warm-up with five minutes of light pedaling before jumping into the first round.
Assault Bike - 1 minute. Alternate between 10-second sprints, 10-second recovery pedaling.
Push-Ups to Burpees Pyramid - 1 minute. Start with 1 push-up, 1 burpee. Then 2 push-ups, 1 burpee. 3 push-ups, 1 burpee, etc. for the entire minute.
Repeat 10x for a total of 20 minutes.
Interval Two - 30 minutes (+5-minute warm-up)
For this workout, start on the assault bike. Warm-up with five minutes of light pedaling before jumping into the first round.
Assault Bike - 5 minutes. Start at 40 RPMs. Increase by 10 each minute. For example, at the 2-minute mark, pedal at 50 RPMs, at 3 minutes, 60 RPMs, etc.
Legs Circuit - 5 minutes.
Repeat 3x for a total of 30 minutes.
Looking for more weekend workouts? Try this one for stronger arms.
And tell us what you're up to in the gym right now! Share your workouts on Facebook or Instagram!
