Cycling with Assault Bike
Intense full-body cardio and metabolic conditioning
CardioAdvancedCardioExplosive
At a glance
| Muscles worked | Primary: Full body |
|---|---|
| Muscle group | Cardio |
| Difficulty | Advanced |
| Type | Cardio · Explosive |
| Sets & reps | 5 sets × 20-40 seconds high effort / rest |
| Estimated calories burned | ~250 kcal |
How to do it
- Step 1: Grip handles and sit tall
- Step 2: Push and pull with arms and legs
- Step 3: Go all-out during work intervals
- Step 4: Recover actively or rest
- Step 5: Maintain strong core
Equipment
- Assault bike optional
Coaching tips
Benefits
Intense full-body cardio and metabolic conditioning
Common mistakes
Poor posture or only using legs
Make it harder
Increase work time or resistance
Make it easier
Shorter intervals with more rest
Breathing
Powerful breathing during effort
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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