Looking for a cardio workout that torches fat and builds endurance? Look no further, as nothing quite compares to the assault bike. I’ve spent years coaching athletes, training clients, and working out myself, and time and again, the assault bike is my secret weapon for efficient, effective weight-loss workouts. Whether you’re a seasoned lifter or someone who’s just getting started, the assault bike makes you earn every drop of sweat.
Personally, I turn to the assault bike because it’s a full-body workout that doesn’t require complicated movements or excessive thinking. It’s simple—just you and the bike, pushing your limits.
I’ve used the assault bike for my own conditioning during weightlifting phases, for quick fat-loss sessions when I’m pressed for time, and even when I’m on the road. It never disappoints. And with clients? It’s a no-brainer. The assault bike is a go-to tool in my arsenal for getting them lean and improving their cardio without wasting time.
In this 30-day assault bike workout for weight loss, we’ll mix things up with different intensities and styles of assault bike routines. From steady-state aerobic work to high-intensity anaerobic intervals, we’ll hit all the cardio zones. The first two weeks will be more aerobic-based to build your base, and then we’ll crank up the intensity as we move into the final two weeks. By the end of the month, you’ll be leaner, fitter, and more mentally tough.
Benefits of the Assault Bike for Weight Loss and Fitness
The assault bike is one of the most efficient tools for weight loss and overall fitness. Its unique design—combining upper and lower body movement—makes it a calorie-burning powerhouse. Here are some of the top benefits of incorporating the assault bike into your routine:
1. Full-Body Workout
Unlike traditional stationary bikes, the assault bike simultaneously engages your arms, core, and legs. This means you’re not just burning calories with your legs but working your entire body. This combination accelerates fat loss and builds muscle endurance.
2. High-Calorie Burn in Less Time
The assault bike is incredibly efficient for weight loss because it demands a lot of energy in a short amount of time. Whether you’re doing steady-state cardio or high-intensity intervals, you’ll torch calories faster than most other cardio machines.
3. Low-Impact, Joint-Friendly
While the assault bike delivers an intense workout, it remains low-impact, making it ideal for those looking to avoid stress on the knees, hips, or ankles. This makes it perfect for athletes recovering from injury or anyone looking for a joint-friendly cardio option.
4. Customizable Intensity
The beauty of the assault bike is that it’s self-regulated. The harder you push or pedal, the more resistance you create. Whether you’re a beginner looking to ease into cardio or an advanced athlete seeking a challenge, you can tailor the intensity to your fitness level.
5. Perfect for HIIT and Fat Loss
The assault bike is a go-to machine for high-intensity interval training (HIIT), one of the most effective forms of exercise for burning fat. Short, intense bursts followed by recovery periods keep your metabolism revved up, helping you continue burning calories even after your workout is over.
6. Mental Toughness and Endurance
There’s no hiding on the assault bike—it forces you to push through mental and physical barriers. This makes it an excellent tool for building endurance and mental toughness, as it requires determination and focus, especially during challenging intervals.
Week 1: Building the Aerobic Base
Day 1: Steady State Cardio Crusher
What You Need: Your assault bike and determination! This 30-minute workout focuses on maintaining a steady pace.
The Routine:
- 30 minutes on the assault bike at 60-70% of your maximum effort. You should be able to maintain a conversation, but it should feel challenging.
Directions:
- Start slow for the first 5 minutes to warm up.
- Settle into a steady pace for 20 minutes, focusing on breathing and consistent RPMs.
- Cool down for the final 5 minutes, gradually slowing your pace.
Day 2: Low-Intensity Interval Training (LIIT)
What You Need: An assault bike, a timer, and water. This workout will take 25 minutes and involve intervals of lower intensity.
The Routine:
- 5 minutes of steady warm-up.
- 1 minute of work at 60% effort, 1 minute of rest (10 rounds).
- 5-minute cool down.
Directions: Maintain control throughout the work intervals, keeping a steady pace rather than sprinting. This is about sustainability.
Day 3: Aerobic Circuit Endurance
What You Need: An assault bike and a timer. The workout lasts 30 minutes and focuses on low-intensity endurance.
The Routine:
- 10-minute steady-state at 65% effort.
- 5-minute recovery ride.
- 10-minute steady-state at 70% effort.
- 5-minute cool down.
Directions: The second block of work should feel slightly harder than the first. Adjust your RPMs as needed.
Day 4: Active Recovery Ride
What You Need: A light 20-minute ride for active recovery. There is no intense work here, just enough to keep your legs moving and flush out soreness.
Week 2: Aerobic Work, Slightly Harder
Day 1: Progressive Aerobic Effort
What You Need: Just you and the bike for 35 minutes of riding, progressively increasing effort.
The Routine:
- 10 minutes at 60% effort.
- 10 minutes at 65% effort.
- 10 minutes at 70% effort.
- 5-minute cool down.
Directions: Focus on gradually increasing your output as you progress through each block. The goal is to push yourself without burning out.
Day 2: Steady State with Short Intervals
What You Need: Bike and a timer. This workout lasts about 30 minutes.
The Routine:
- 5-minute warm-up.
- 20-second sprint, 40-second rest (10 rounds).
- 10-minute steady-state at 70% effort.
- 5-minute cool down.
Directions: Keep the sprints controlled but powerful. The goal is short bursts of speed followed by consistent aerobic work.
Day 3: Long Ride Aerobic Base
What You Need: 40 minutes on the bike, maintaining a moderate pace.
The Routine:
- 40 minutes at 65% of your maximum effort.
- No specific intervals—just keep a steady, challenging pace.
Day 4: Rest Day or Active Recovery Ride
What You Need: A light 20-minute ride or full rest.
Week 3: Mixing Aerobic and Anaerobic Work
Day 1: Aerobic Intervals
What You Need: A bike and a timer. This workout takes 30 minutes and focuses on longer intervals.
The Routine:
- 5-minute warm-up.
- 2 minutes at 70% effort, 1 minute recovery (10 rounds).
- 5-minute cool-down.
Day 2: Anaerobic Sprint Intervals
What You Need: Just the bike for a high-intensity sprint workout lasting about 20 minutes.
The Routine:
- 5-minute warm-up.
- 15-second sprint, 45-second rest (10 rounds).
- 5-minute cool down.
Directions: Push yourself hard during the sprint, giving maximum effort. You should be out of breath by the end of each one.
Day 3: Tempo Ride with Anaerobic Bursts
What You Need: Timer, bike. This workout lasts 30 minutes.
The Routine:
- 10 minutes steady-state at 65% effort.
- 15-second sprint, 45-second steady (10 rounds).
- 5-minute cool down.
Day 4: Rest or Active Recovery Ride
Week 4: Max Effort and Fat Loss Focus
Day 1: Assault Bike Tabata
What You Need: Timer and grit. This workout lasts 16 minutes.
The Routine:
- 5-minute warm-up.
- 20-second sprint, 10-second rest (8 rounds).
- 5-minute recovery.
- Repeat the Tabata set for a total of 2 rounds.
- 5-minute cool-down.
Directions: Tabata is short but brutal. Keep your sprints all-out and use the 10 seconds of rest to catch your breath.
Day 2: Long Steady-State Ride
What You Need: A bike and a timer. This workout takes 45 minutes.
The Routine:
- 45 minutes at 65% of your maximum effort.
- Focus on endurance and keeping a steady pace.
Day 3: HIIT Assault Bike Madness
What You Need: A timer and water. This workout takes 25 minutes.
The Routine:
- 5-minute warm-up.
- 30 seconds of sprinting, 30 seconds of rest (10 rounds).
- 5-minute recovery ride.
- 5-minute cool-down.
Directions: Keep your effort high during the sprints. The 30-second work periods should feel tough but sustainable.
