Improve your mindset and aerobic capacity while burning a ton of calories on an Assault Air Bike.

In the crowded space of cardio machines, one has been steadily rising in popularity over the last few years.

Thanks in no small part to CrossFit, the Assault Air Bike has secured a spot as an effective and low-impact tool for a host of benefits – better conditioning and calorie incineration being among the most sought-after and cultivated by anyone who has ever taken a spin on “Satan’s tricycle.”

Here are ten workouts you can do on the Assault Air Bike that will accelerate your weight loss.

Workout #1

Tabata

The Tabata Interval Training Protocol is a high intensity interval training style that was developed by Dr. Izumi Tabata to train Olympic skaters in the 1990s. Dr. Tabata had athletes train using the 20/10 model – meaning 20 seconds of all out exercise followed by 10 seconds of rest and then repeated and compared them to a group of athletes performing moderate intensity exercise for one hour.

He found that the athletes using the 20/10 model, or the Tabata Protocol, increased their aerobic and anerobic fitness levels dramatically. 

Ride has hard as you can for 20 seconds, rest 10 seconds, and repeat for a total of 8 rounds.

20 seconds of work, 10 seconds of rest, 8 times.

Workout #2

This is a pyramid interval, building up to a 50-second sprint and back down.

Minute 1: 10 second sprint, 50 seconds rest.

Minute 2: 20 second sprint, 40 seconds rest.

Minute 3: 30 second sprint, 30 seconds rest.

Minutes 4: 40 second sprint, 20 seconds rest.

Minute 5: 50 second sprint, 10 seconds rest.

Minute 6: 40 second sprint, 20 seconds rest.

Minute 7: 30 second sprint, 30 seconds rest.

Minute 8: 20 second sprint, 40 seconds rest.

Minute 9: 10 second sprint, 50 seconds rest.

Workout #3

Minute 1: 55 seconds moderate pace, 5-second sprint.

Minute 2: 54 seconds moderate pace, 6-second sprint.

Minute 3: 53 seconds moderate pace, 7-second sprint.

Minute 4: 52 seconds moderate pace, 8-second sprint.

Minute 5: 51 seconds moderate pace, 9-second sprint.

Minute 6: 50 seconds moderate pace, 10-second sprint.

Workout #4

Death by Assault Bike

Every minute on the minute (EMOM)

Minute 1: 2 calories

Minute 2: 4 calories

Minute 3: 6 calories

Continue until you can’t reach your goal for calories in a minute.

Workout #5

Max Calorie Burner

This workout is for 21 minutes:

• Work for one minute and then rest for two minutes.
• Every minute of work, aim for maximum calories.

Repeat seven times.

Workout #6

Throw in some push-ups on this one – because why not?

Ten rounds for time:

• 10 Calories on Assault Air Bike
• 10 Hand-Release Push-Ups

Complete all rounds as quickly as possible.

Workout #7

Five rounds of max calories in thirty seconds, every five minutes.

Your score is the total number of calories after 25 minutes.

Workout #8

The one-minute mindf*ck.

Ride as hard and as fast as possible for one minute.

Don’t hold back—if you’re not absolutely wiped after 60 seconds, you could have gone harder.

Try to improve on your number of calories each month.

Workout #9

For time:

• Hit 150 calories on the Air Bike.

Continue until the number of calories is complete. Rest at your discretion.

Workout #10

3 rounds for time:

• 90 seconds at 60% effort.
• 30 seconds at 40% recovery effort.
• 90 seconds at 60% effort.
• 30 seconds at 40% recovery effort.
• 90 seconds at 60% effort.
• 30 seconds at 40% recovery effort.
• 90 seconds at 60% effort.
• 30 seconds at 40% effort.

Rest two minutes between rounds.