Is the assault bike good for weight loss?

The assault bike, also known as the air bike or fan bike, has become an increasingly popular piece of equipment in gyms and home gym setups. This type of exercise bike has a large fan at the front that provides resistance as you pedal. The faster and harder you pedal, the more resistance the fan provides.

The assault bike offers an intense full-body workout in a short amount of time. Unlike regular stationary bikes, the assault bike engages both your upper and lower body as you pedal. Your legs drive the pedals, while your arms and core have to engage to stabilize your body against the resistance from the fan. This makes it an efficient and effective option for those looking to burn calories and lose weight.

But is the assault bike actually good for weight loss? Can it help you burn fat and get lean? In this article, we’ll take an in-depth look at the benefits of the assault bike for weight loss and provide tips on how to incorporate it into your training routine.

Benefits of the assault bike for weight loss

Here are some of the main benefits that make the assault bike a great option for losing weight:

Burns more calories

The assault bike allows you to generate a high power output in a short amount of time. Studies show that you can burn roughly 600 calories per 40 minutes on the assault bike, depending on your weight. Makers claims that you can burn up to 300 calories in 15 minutes! That’s comparable to running at 6-minute mile pace for 15 minutes. And you’re likely to train at that intensity on the bike for longer than you could sustain running.

The combination of using both your upper and lower body leads to a greater total-body calorie burn than cycling or running alone. The more muscles you can engage, the more energy your body uses.

Engages More Muscle Groups

As mentioned earlier, the assault bike works both your upper and lower body at the same time. To pedal efficiently, you have to engage your quads, glutes, hamstrings and calves. Your core and back also have to work to keep you stable. At the same time, your biceps, triceps, shoulders and chest are working to push and pull the handles.

This full-body engagement leads to more calories burned both during and after your workout. It’s a more efficient way to burn fat compared to exercises that isolate muscle groups.

Boosts Metabolism

High intensity interval training (HIIT) workouts, like those you can get on the assault bike, are excellent for revving up your metabolism. The harder you push, the more oxygen your body needs to consume afterward to return to a resting state. This oxygen consumption is referred to as excess post-exercise oxygen consumption, or EPOC. The more oxygen consumed, the more calories burned after your workout is over.

Studies show that HIIT workouts result in greater EPOC than steady-state cardio. So those short bouts of high resistance training on the assault bike can lead to fat burning that continues for hours after you’re done.

Full Range of Motion

Unlike cycling or rowing, the assault bike allows you to get a full range of motion in both the upper and lower body. You can stand up and sit down as needed during your workout, engaging your muscles through complete movement patterns.

This full range of motion better mimics natural human movement compared to the fixed range in regular cycling. As a result, you get more functional fitness benefits that translate better to daily activity.

Low Impact

Despite being high intensity, using an assault bike is low impact and easy on your joints. It eliminates the constant pounding from activities like running, jumping or plyometrics. That makes it a great option if you have knee, ankle, hip or back problems.

You still get an intense workout that burns calories without the high impact. This allows you to workout more frequently without overuse injuries or excessive muscle soreness.

Works Fast Twitch Muscle Fibers

The assault bike works your fast twitch muscle fibers, which are those responsible for quick, explosive movements. Sprinting, plyometrics and HIIT-style training target these fast twitch fibers. The more you train these fibers, the more calories and fat you’ll burn.

This is because fast twitch fibers rely more on carbs and fat for fuel rather than slow oxidative fibers. After a workout that engages these fibers, your metabolism spikes in order to replenish glycogen stores and metabolize fat.

Builds Muscle

In addition to burning calories as you workout, the assault bike can help you build some muscle, especially in the lower body. The combination of high resistance and fast pedaling engages your entire lower body musculature.

More muscle means a higher resting metabolism. Your body burns extra calories just to maintain your muscle mass. So strength training is an important component for losing weight in a healthy and sustainable way.

Some assault bike workouts also incorporate strength moves like push-ups, squats and lunges to build muscle. The bike itself won’t build your upper body, so add some dedicated strength training too.

How to use the assault bike for weight loss

Now that you know the benefits of the assault bike for fat loss, let’s look at how to use it effectively as part of your workout routine. Here are some tips:

Do interval training

One of the most effective ways to use the assault bike for weight loss is through high intensity interval training. This involves alternating short bursts of high intensity with recovery periods. For example:

– 20-30 seconds high resistance sprinting

– 1-2 minutes light pedaling recovery

Repeat for 8-10 rounds. You can also try Tabata intervals, which are 20 seconds high intensity and 10 seconds rest.

Intervals allow you to workout at a high calorie-burning pace that you couldn’t maintain for long durations. It also provides brief recovery to replenish oxygen and clear metabolic waste.

Add resistance

When sprinting during your intervals, make sure to increase the resistance to 7-10 to make it harder. This engages more muscle fibers and causes greater oxygen consumption.

You can increase total resistance a few ways:

– Pedal faster

– Lean your body weight back to engage the fan more

– Increase the magnetic resistance if your bike has this function

Aim to reach 85-95% of your max heart rate during the intense intervals.

Vary interval length

For more variation, alter your interval lengths instead of keeping them the same duration. For example:

– 30 seconds hard, 90 seconds easy

– 45 seconds hard, 60 seconds easy

– 60 seconds hard, 30 seconds easy

Mixing up intervals challenges your body in different ways for improved calorie burn and conditioning.

Try pyramids

Pyramid intervals involve gradually increasing then decreasing your sprint times with short rest periods in between. An example:

– 20 seconds hard, 20 seconds rest

– 40 seconds hard, 20 seconds rest

– 60 seconds hard, 20 seconds rest

– 40 seconds hard, 20 seconds rest

– 20 seconds hard, 20 seconds rest

Pyramids provide good training stimulus as your intervals lengthen over the course of the workout.

Add upper body intervals

To maximize full-body calorie burn, throw in some upper body high intensity intervals. For example:

– 20 seconds fast hands and arms

– 10 seconds rest

– 20 seconds fast legs

– 10 seconds rest

Alternate and repeat. Or try intervals of push ups, burpees, TRX rows or battle ropes between assault bike sprints.

Increase workout frequency

Aim to use the assault bike 2-4 days per week for maximum fat burning potential. The key is consistency over time. Shoot for workouts lasting 15-30 minutes to maintain high intensity.

Because it’s low impact, you can use the assault bike more frequently than running or lifting. Just be sure to take at least 1-2 days off per week for full recovery.

Consider fasted training

Some research shows greater fat burn when doing cardio first thing in the morning in a fasted state before eating. On the assault bike, this might translate to better fat loss over time.

That said, fasted training isn’t for everyone. Make sure you’re drinking water and feel energized enough before trying any pre-breakfast workouts. Pay attention to how your body responds.

Monitor intensity

The key to optimal fat burn is working at a high enough intensity. Use these methods to monitor effort:

– Heart rate: Shoot for 75-85% max heart rate

– Talk test: Can you still talk without being overly breathless?

– Perceived exertion: Target 7-8 out of 10 effort

If you’re new to HIIT, it’s better to start more conservative and increase intensity over time as your fitness improves. This lowers injury risk and burnout potential.

Sample Assault Bike Workouts

Here are some sample assault bike workout programs:

Beginner HIIT workout

– 5 minute warm up

– 30 seconds sprint at RPE 8

– 90 seconds easy pedaling at RPE 4

– Repeat intervals 6-8 times

– 5 minute cool down

Total time: 20-25 minutes

Intermediate HIIT workout

– 5 minute warm up

– 45 seconds sprint at RPE 8-9

– 60 seconds easy pedaling at RPE 4

– Repeat intervals 5-6 times

– 5 minute cool down

Total time: 20-25 minutes

Advanced HIIT and Strength Workout

– 5 minute warm up on assault bike easy pace

– 15 seconds sprint at RPE 9
– 10 push ups
– 15 seconds on assault bike sprint
– 10 goblet squats

– Repeat 4-5 times with 30-60 secs rest between sets

– 5 minute cool down on assault bike easy pace

Total time: 20-25 minutes


– 5 minute warm up

– 20 seconds sprint at RPE 8, 20 secs rest

– 40 seconds sprint at RPE 8, 20 secs rest

– 60 seconds sprint at RPE 8, 20 secs rest

– 40 seconds sprint at RPE 8, 20 secs rest

– 20 seconds sprint at RPE 8, 20 secs rest

– 5 minute cool down

Total time: 20-25 minutes

Nutrition Recommendations

To maximize fat loss from your assault bike training, you need to look at your nutrition too. Here are some tips:

Maintain a calorie deficit

The only way to force your body to burn fat is to consume fewer calories than you burn each day. Use an online TDEE calculator to estimate your maintenance calories. Then aim for a 300-500 calorie deficit.

Track your calories and macros for a few weeks to ensure you’re in a deficit. Adjust as needed based on your progress. Don’t cut calories too aggressively.

Eat protein-rich foods

Emphasize protein in your diet to help build and preserve metabolic boosting muscle as you lose weight. Get at least 0.6-1 gram per pound of body weight daily.

Good protein sources include eggs, poultry, fish, Greek yogurt, cottage cheese, protein powder, beans and lentils.

Reduce empty carbs and fats

Minimize empty sources of carbs and fats like chips, baked goods, pizza, fast food, candy, sugary drinks, etc. Focus on getting carbs from high fiber fruits, vegetables and whole grains instead.

Get fats primarily from foods like avocado, nuts, seeds, olive oil, coconut oil, nut butters and fatty fish.

Stay hydrated

Drink plenty of water, about half your body weight in ounces daily as a minimum. Hydration optimizes fat metabolism and keeps your energy up for better workouts.

You can also consume some electrolytes before, during and after assault bike training to replenish what’s lost in sweat.

Don’t cut too aggressively

Take a moderate, sustainable approach to your calorie deficit. Losing 1-2 pounds a week is a healthy goal. Cutting too low can backfire by lowering your metabolism and energy levels.


The assault bike offers an efficient, low impact way to burn calories and lose body fat. The combination of upper and lower body engagement, interval training, fast twitch muscle recruitment and increased metabolic rate makes it effective for weight loss. Use it 2-4 days per week and combine it with a solid nutrition plan for best results.

With some practice, the assault bike can help you get lean by torching calories and fat. It’s an intense workout, so start conservatively and build up your fitness over time. Take advantage of all the unique benefits of this machine to reach your weight loss goals!

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