This HIIT-style Assault bike workout will challenge your muscles and your cardiovascular endurance in just 26 minutes.
Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission.
Advertisement
Woman performing a fan bike workout
Credit: Westend61/Getty

The Assault bike (often known as the fan bike or air bike) is in a muscle-burning league of its own, combining the arm-pumping action of a cross-country ski machine with the leg-strengthening power of cycling against serious resistance.

Unlike its indoor cycling counterparts, which can change resistance with a simple twist of a knob, the Assault bike uses a fan to generate wind resistance. So, the harder you pedal, the harder the pedaling gets. Meanwhile, your chest, back, arms, abs, and obliques are working overtime as you aggressively push and pull the handles, generating more power and speed.

"You waste no time ramping up or gearing down," says Ian Armond, VP of sales at Xponential Fitness and, at the time of publication, program manager at Basecamp Fitness. "There's no effort level you can hit that the bike can't match, so the calorie-burn potential is nearly unlimited," he adds. (FWIW, Basecamp Fitness is known for its HIIT-style Assault bike workouts, so trust that Armond has tested its limit or lack thereof.)

Sure, you could use this bike for endurance workouts, but it truly shines in short bursts of all-out pushes (think: HIIT), says Armond. That's why he created this Assault bike workout, alternating 40-second intervals of biking with bodyweight strengtheners.

Strap your feet into the pedals and ride like hell, gripping the handles firmly as you push them out and pull them in with as much force as you can muster — the harder you go, the more resistance you create, and the harder your body works. "You'll engage your entire body and push up to your cardio max for faster results," says Armond. (Related: What Muscles Does Biking Work?)

FYI, you'll likely feel on the brink of exhaustion throughout this Assault bike workout, since you won't get much of a breather — but that's the point. "The Assault bike won't let you plateau because you can never fully acclimate to the resistance," he says. "It's the sweet spot for melting fat and building muscle because you're constantly being pushed just outside your comfort zone."

Below, try Armond's Assault bike workout for yourself.

26-Minute Assault Bike Workout

How it works: Before starting the Assault bike workout, make sure your body is warmed up. Then, complete 12 rounds of alternating 40 seconds on the bike (shoot for an effort level of 250 watts or more) with 40 seconds of bodyweight strength exercises. Take 20 seconds to transition between each exercise; so 20 seconds to get off the bike then 20 seconds to get back onto the bike before the next round.

You'll need: An Assault bike. Most gyms have them; ask a trainer to point one out if you need help. Or, if you're obsessed with Assault bike workouts, consider buying one for your home gym.

Warm-up: Do 1 minute each of high-knees running and inchworms (from standing, fold forward and walk hands out to palm plank position, walk feet toward hands, then stand; repeat).

Round 1

Pedal as fast as possible for 40 seconds.

Do jumping jacks for 40 seconds.

Round 2

Pedal as fast as possible for 40 seconds.

Do straight-leg bicycle kicks for 40 seconds: Lie faceup on the floor with hands behind head and arms bent wide, legs long and hovering above the floor. Lift left leg and rotate torso to touch right elbow to left knee. Switch sides; repeat. Continue alternating.

Round 3

Pedal as fast as possible for 40 seconds.

Do power mountain climbers for 40 seconds: Start on the floor in a palm plank position. Step left foot up to outside of left hand. Hop to switch sides. Continue alternating.

Round 4

Pedal as fast as possible for 40 seconds.

Do squat 180 jumps for 40 seconds: Stand with feet hips-width apart and arms by sides. Squat, then jump as high as possible, rotating midair so feet land facing the opposite direction. Continue alternating.

Round 5

Pedal as fast as possible for 40 seconds. Take 20 seconds to get off the bike.

Do squat lateral leg lifts for 40 seconds: Stand with feet hips-width apart and arms by sides. Squat, then stand, raising left leg out to side up to hip height. Continue alternating sides.

Round 6

Pedal as fast as possible for 40 seconds.

Do V-ups for 40 seconds: Lie faceup on the floor with arms extended overhead and legs long. Lift torso and legs, coming onto tailbone so body forms a "V" shape. Lower; repeat.

Round 7

Pedal as fast as possible for 40 seconds.

Do speed skaters for 40 seconds: From standing, hop to left side and land on left foot, bringing right leg back and across left while reaching right hand to touch left foot. Continue alternating.

Round 8

Pedal as fast as possible for 40 seconds.

Do blastoff push-ups for 40 seconds: Start in a crouched position on the floor with arms extended in front of body. Spring body forward into plank position, then do a push-up. Push back to start; repeat.

Round 9

Pedal as fast as possible for 40 seconds.

Do lunge kickers for 40 seconds: Stand with feet hips-width apart and arms by sides. Step right leg back into a reverse lunge, bending right arm forward and left arm back. Stand on left leg, kicking right leg forward and driving arms in opposite directions. Repeat for 20 seconds. Switch sides; repeat.

Round 10

Pedal as fast as possible for 40 seconds.

Do side-plank knee drives for 40 seconds: Start on the floor in side plank on left palm. Bring right elbow and knee together to touch near waistline. Repeat for 20 seconds. Switch sides; repeat.

Round 11

Pedal as fast as possible for 40 seconds.

Do plank walks for 40 seconds: Start on the floor in a palm plank position. Lower to forearm plank one arm at a time. Return to palm plank one arm at a time. Continue alternating sides.

Round 12

Pedal as fast as possible for 40 seconds.

Do sizzle sprawls for 40 seconds: Run in place with fast feet. Every 5 to 10 seconds, drop, lowering entire body to the floor. Pop up and immediately resume fast feet. Repeat.