Being stationary is often associated with being inactive yet this is not always the case. You can stay in one place and still burn calories. One way to do so is to get into assault bike workouts.
If you are not too familiar with an assault bike, this looks similar to a bicycle except it is stationary and is equipped with an oversized fan in the front instead of the wheels. Riding this bike lets you exercise all the major muscle groups of the body, especially if you do the 9 extreme assault bike workouts for maximum performance.
Why the” Odd-looking” Bike?
Some gym-goers take one look at this machine and presume that riding it is easy. However, even professional rugby players are challenged by this stationary bike. The good thing is that there are various routines whether you are a newbie or an expert “rider”. While there are 9 or even more extreme assault bike workouts designed for maximum performance, you can also go slow to pace yourself.
Many fitness experts recommend using the assault bike workouts due to these advantages:
• You are less likely to get hurt while using the assault bike. This is the primary reason that this specific exercise is great for those who are recovering from an injury.
• Big space and extra accessories are not needed for you to perform this exercise.
• It is easy to use and the routines, even if they are on the extreme level, are simple to execute.
• Your stamina and endurance are improved through this type of workout.
• When compared to other types of workouts, you burn more calories at a faster pace with assault bike exercises.
• Your mental strength is also trained through this workout.
Extreme Workouts To Challenge Your Endurance
Since maximum performance is the ultimate goal for any fitness endeavor, we have listed below 9 extreme assault bike workouts that you can include in your training.
1. Pyramid Intervals
Designed especially for rugby players, you work all the way up to a 60-second sprint and then go back down to a 20-second sprint in this manner:
• 1st minute: 20-second sprint followed by a 40-second moderate cycling.
• 2nd minute: 30 seconds of sprint followed by 30 seconds of moderate pedaling.
• 3rd minute: 40-second sprint followed by a 20-second moderate cycling.
• 4th minute: 50 seconds of sprint followed by 10 seconds of moderate pedaling.
• 5th minute: 60 seconds of non-stop sprint.
• 6th minute: 50-second sprint followed by a 10-second moderate cycling.
• 7th minute: 40 seconds of sprint followed by 20 seconds of moderate pedaling.
• 8th minute: 30-second sprint followed by a 30-second moderate cycling.
• 9th minute: 20 seconds of sprint followed by 40 seconds of moderate pedaling.
2. Death by Assault Bike EMOM
A routine that challenges you to finish a given number of repetitions in less than a minute, you work on your ascending calories. Add 2 calories in the next minute and continue for as long as you can endure, making sure the targeted number of calories is done in 60 seconds or less.
• 1st minute: 2 calories.
• 2nd minute: 4 Calories.
• 3rd minute: 6 Calories.
• 4th minute: 8 calories.
So on and so forth.
3. Chase the Calories
You can choose whether to perform this in a mild intensity or an ultra-high one. You work on a specific number of calories as quickly as you can then rest for the same duration that you were working out.
Trainers recommend doing this pattern:
• 30 Calories, Rest.
• 25 Calories, Rest.
• 20 Calories, Rest.
• 15 Calories, Rest.
• 10 Calories, Rest.
• 5 Calories, Rest.
To put it simply, if you pedaled for 15 minutes for the 30 calories, you should rest for the next 15 minutes before proceeding to the next set. If you want to make it more challenging, try inverting the progression of the calories.
4. 6-minute HIIT Finisher
This can be the most intense six minutes of your workout.
Perform this routine according to this pattern:
• 1st minute: 55 seconds of Easy Cycling followed by 5 seconds of Sprint.
• 2nd minute: 54-second Easy Pedaling followed by a 6-second Sprint.
• 3rd minute: 53 seconds of Easy Cycling followed by 7 seconds of Sprint.
• 4th minute: 52-second Easy Pedaling followed by an 8-second Sprint.
• 5th minute: 51 seconds of Easy Cycling followed by 9 seconds of Sprint.
• 6th minute: 50-second Easy Pedaling followed by 10-second Sprint.
5. 1-minute Maximum Calories
Aim for the most number of calories that you can achieve in 60 seconds in this sequence: 1-minute work followed by 2 minutes of rest. Do a total of 7 repetitions for this routine.
6. Assault Bike Tabata
Most assault bikes are already preprogrammed with this type of workout. This is done in the following pattern: 20 seconds work followed by 10 seconds of rest. You perform 8 repetitions of this set.
7. Push-pull Combination
Perform 10 rounds of the time you would for 10 calories Assault Bike followed by 10 Push-ups.
8. 2 Minutes of Torture
Although each set is quite short, this move is considered an awesome calorie burner since you have to aim for 60 calories or more in each period. The sequence for this is 2 minutes of work followed by 1 minute of rest. You have to perform 10 consecutive repetitions.
9. Wrap Up Workout
If you are looking for an assault bike workout that will make your legs burn and collapse, perform this routine.
Here is the sequence:
• 1st minute: 50-second medium-paced Biking followed by a 10-second all-out and intense Cycling.
• 2nd minute: 45-second medium-paced Biking followed by a 15-second all-out and intense Cycling.
• 3rd minute: 40-second medium-paced Biking followed by a 20-second all-out and intense Cycling.
• 4th minute: 35-second medium-paced Biking followed by a 25-second all-out and intense Cycling.
• 5th minute: 30-second medium-paced Biking followed by a 30-second all-out and intense Cycling.
• 6th minute: 25-second medium-paced Biking followed by a 35-second all-out and intense Cycling.
You can reach your body goals and increase your endurance in no time with the aid of these 9 extreme assault bike workouts that promote maximum performance. While the steps and routines are easy to perform, this stationary bike provides a full-body exercise.