How to do HIIT cardio | Using an Assault Bike

HITT cardio:
High
Intensity
Interval
Training

A few of the benefits are: Quick on time, can be done with or without equipment, calorie burning effect extends past the training and through the day, the assault bike is low impact.

Protocol: 2-5 minute warm up. 2,4,6,8 intervals or more. Each interval is 20 sec of all out effort and intensity followed by a 1:40 recovery. Each interval is 2 minutes.

IG| vishantdave

[donovantomlinson]

Did this for the 1st time in jujitsu class last night . 2 sets of 8 . Have never felt so exhausted in the legs and out of breath . Great video . New subscriber

[HarryNott]

Thanks for this great guide. I got around this week to my gym's assault bike and managed 4/8 on the first day...but 8/8 today! Couldn't be more pleased with myself, got my heart pumping hard in those work sections (with your "like a bear's chasing you" ringing in my head) - will be leading most of my cardio with this going forward. Thank you!

[memyselfeye]

I do this every workout week now. This twice and a similar workout but on the rowing machine. The assault bike HIIT is demonic, did it this morning and felt like I was going to pass out. Twenty seconds has never felt so long! Amazing workout and feel so good for it afterwards 👍 thanks for uploading it

[Aluzunaris]

I’ve done 5min warm up, 30 full / 90 rest on an elliptical. It was a pain changing the tension, but at least it was digital. Just got my Echo and am glad resistance is based on effort and not digital/mech adjustment.

[justme-yuwc]

great video today was my first time doing rounds on the assault bike followed by 20 secs of jumping rope and dead lifts and 20 sec of abs making all that one round for 10 rounds it had me on one knee out of breath awesome workout

[emiliospowerballer]

i have an assault bike in my gym and i always use it as a warm up. i dont start easy and then progress slowly, most of the time i do 5 minutes sprinting for max speed every 1 min, while i hit a max rpm of 110 and the bike i use is quite huge. i once did 65 rpm for 5 minutes non stop without going higher or lower, just 65 rpm, and by the time i got out of the bike i couldnt breathe, so now im trying to make this even more difficult, i believe i can go 3 minutes at 70 rpm, but regardless of what i do this is a great machine

[livedeliciously]

Thank you for this video. I have one of these at my gym and I never thought to use it until now. Can't wait to puke!

[NemesisNate]

I gave this a try today after starting back at the gym recently. The recovery time was a big help as despite getting tired after round 4 my max effort didn’t drop to the point I was struggling so I’ll keep using this ratio in future. Great video! Thanks a bunch!

[gaudycouturist]

Heard great reviews and workouts with this bike, found one local thrift store $50! 2 weeks daily, i like it, will incorporate this workout, Thank u

[MosesVenegas]

I’m here at the gym on one of these bikes thinking “I wonder if there’s a video of this on YouTube.” Found it!

[Adrian-lvkk]

I've been doing 1:30min at 22.8 speed, then 30 seconds of slower recovery pace at 17 until I reach a total of 15 minutes.

I'm definitely going to try this 1:30min recovery pace and 30 second ALL OUT method.

[dadruns]

The most that you can give is 100 percent. Period!

[marcleon]

Thank you for this video. I will follow your methods to a tee and modify at a later time.

[mrpodologo]

It is certainly a great bike, well built and efficient. I have not had any in front of me, but if I wanted to buy one, however I have heard that they are very noisy and that would be the main impediment in my case ... The video is very well explained and I easily see all the muscles that are activated with this exercise, in addition to the substantial improvement in the respiratory system. However, I would have liked to hear the noise produced by the bicycle, but the background music prevented me from doing so. I suppose that if it moves with little intensity, the noise will be less. I would be grateful if you could answer me.

[Jaro.Travel]

I do 20 seconds max, 40 seconds off 20 rounds, it is killer level

[DH]

Sorry if this has already been mentioned but what are your rpm levels during on and off


Thanks
Dave

[SuperDavid]

Do you not do anything in the 1.40 rest or do you keep going, but at a very slow pace? Tried it today for 5 intervals, and i was so tired after the 20 secs that i couldnt do anything in the 1.40 rest

[bzorro]

I use the preset setting on the assault, which is 20 sec on max and 10 sec recovery for 8 rounds. 1 minute 40 seems long for recovery

[Michael_Lak]

I do 20 sec on 20 sec off X5. Job done.

[sophiawoods]

I’ve been doing mini workouts so every single day I do 5 sets of 10 all out, I have 50 seconds rest because it demolishes me and I feel like throwing up😅. So I do these mini micro workouts. Could this be good for fat burn? 7 days a week. But I can keep them up because there micro workouts. So I don’t feel burnt out buy them. It’s kind of like doing 2 to 3 max sprints at the park each day so you constantly micro workouts. I wonder if these are any good?
I got feed up constantly trying to burn my self out each day exercising so now I do mini workouts which aren’t to taxing.