Target Muscle

    Cardiovascular

    Equipment

    Cardio Machine

    Difficulty

    Beginner

    Category

    Cardio

    CardioCardio Machine

    Assault Bike

    The assault bike (also known as an air bike or fan bike) is a full-body cardiovascular exercise that uses a fan to create wind resistance. The harder you pedal and push/pull the handles, the more resistance you generate, making it excellent for HIIT workouts and metabolic conditioning.

    Also Works

    QuadricepsHamstringsGlutesShouldersArms

    How to Perform

    1. 1

      Position yourself on the assault bike with feet on the pedals and hands gripping the handles.

    2. 2

      Start pedaling while simultaneously pushing and pulling the handles.

    3. 3

      Maintain a steady pace or perform intervals for high-intensity training.

    4. 4

      Increase resistance or speed to vary intensity.

    5. 5

      Continue for the desired duration of your cardio workout.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Cardiovascular Exercises

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