Assault Bike Benefit: Only 4 Weeks Calories Burn, Weight Loss, Muscles Work Before And After

If you’re looking for an air bike, also called a fan bike, you’ve probably heard of Assault Fitness’s Assault Bike. It looks like a stationary bike, but the front wheel has a big fan attached to it. Most people call the assault bike an “air bike” or an “assault air bike” because it blows air in your face when you ride it.

This article explains the benefits of using an assault air bike and gives you some great workouts to try and see what it looks like to do a 4 week assault bike before and after.

What Is An Assault Bike?

What Is An Assault Bike

AssaultBikes are air bikes manufactured by Assault Fitness Products, a fitness retail company based in California that has been in business for decades.

Assault Fitness is well-known for selling air bikes to the US military and CrossFit gyms in addition to selling home fitness equipment such as curved treadmills.

There are currently three AssaultBikes available, which are as follows:

  • AssaultBike Classic
  • AssaultBike Pro
  • AssaultBike Elite

All of the bicycles have the following characteristics that emerge from the same basic design:

  • A reinforced steel frame and pedals
  • A steel 27-inch (68.6-cm) fan with an adjustable saddle, movable handlebars, and transport wheels.
  • An LCD center console

They are known for being easy to move and put together, which is a big plus if you are putting the bike together yourself. Also, the bikes don’t need to be plugged into work, so you can use them anywhere in your house, including the backyard.

You can also add a wind guard to the bikes to help stop the air from blowing back at you while you’re riding.

Is The Assault Bike Good For Workouts?

The assault bike is a fantastic piece of equipment for a full-body workout, as it targets both the aerobic and anaerobic energy systems and aids in the development of both endurance and strength.

You can strengthen your entire body by using exercise machines, including your chest, back, arms, abs, obliques, and legs.

You can use it to get in shape all over because it’s perfect for high-intensity interval training and Tabata routines.

One study found that compared to a traditional bicycle, riding an air bike was more taxing on the heart and lungs.

A high-intensity workout is defined as increasing heart rate to between 163 and 170 beats per minute, which is what the study’s participants did.

The air bike was the most effective in terms of calorie burn, muscle gain, and cardiovascular health.

4 Week Assault Bike Before And After (Benefits)

4 Week Assault Bike Before And After (Benefits)

Builds Muscle

Almost every muscle in your body gets stronger when you push, pull, cycle, and use resistance.

Think about the different cardio machines at your gym. The elliptical machine is good for the arms, shoulders, and chest, while the rowing machine is good for the back.

When you use a treadmill, elliptical, rowing machine, or stationary bike, you must use your lower body muscles.

When you put all of these movements and qualities into one powerful piece of gym equipment, like the air bike, you will work out every major muscle group.

We just showed you a lot of muscles, so let’s go over how they all work. Be careful, because there are a lot of them.

  • The triceps, biceps, and shoulders,
  • Both the major and minor pecs,
  • The muscle on the back of the thigh, Abdominals, Obliques, Erector Spinae, Hamstrings,
  • The hip flexors, Gluteus maximus, Gluteus medius, and Gluteus minimus,
  • Hamstrings, Quadriceps, and Calf Muscles
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Burns Calories

Several factors, such as your height, weight, and level of exertion during exercise, make it difficult to estimate the number of calories burned in a given workout.

However, it becomes clear that an assault bike is an excellent calorie burner when you consider the demands it places on the body, which include increasing muscle mass and stamina.

In addition, HIIT and Tabata workouts, which can burn calories rapidly, are well-suited to assault bikes.

One HIIT session that combines resistance training and aerobic exercise (in this case, the air bike) burns more calories and significantly increases heart rate than resistance training alone, cycling alone, or running alone, according to the study’s authors.

You could try the same high-intensity interval training (HIIT) format on a bicycle, which will force you to use both your arms and legs.

Weight Loss And Belly Fat

Weight Loss And Belly Fat

You can’t target fat in certain parts of your body with exercise, but as you burn calories and lose weight, you’ll lose fat all over your body, including in your stomach.

Studies have shown that HIIT is better at getting rid of belly fat than steady-state cardiovascular exercises like jogging.

After a session of high-intensity interval training (HIIT), you may feel less hungry and notice that your body burns fat at a faster rate.

Everyone can use this great weight loss tool, but people with an endomorph body type may find it especially helpful for their fitness routine.

Improves Cardiovascular Fitness

An intense workout challenges you mentally as well as physically, and the assault bike is no exception.

You will reach a point where your body is exhausted and wants to stop – after all, what difference does it make if you finish 2-3 minutes earlier than planned?

But persevere, complete your assault bike workout, and you’ll be mentally and physically stronger for it.

Easy to Track Progress

The assault bike makes it easy to keep track of your progress. Try different tests and see how long it takes you to get to 100 calories. Do the same test again in a month to see how far you’ve come.

Aerobic Conditioning Booster

The assault bike trains your body’s metabolism and makes you stronger. By building up your endurance, you become a better athlete in general.

You’ll teach your body to get oxygen to your muscles faster. Your heart will get stronger, and you’ll be able to breathe better.

Improves Mental Toughness

The assault bike is a tough workout that tests both your physical and mental strength. At some point, your body will tell you to stop because it’s tired.

After all, what’s the harm in giving up a few minutes early? But if you keep going, you’ll come out of your assault bike workout both mentally and physically stronger.

What Are The Best Workout Exercises For Assault Biking?

What Are The Best Workout Exercises For Assault Biking


Squats benefit cyclists by providing a different type of resistance to their hamstrings than peddling. This helps to maintain muscular balance.

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As a cyclist, your thighs should be nearly parallel to the ground. Your legs will become accustomed to this position as you pedal.

Begin with a squat.

  • Stand with your feet slightly wider than shoulder-width apart to begin a normal squat.
  • Take a few deep breaths and shift your weight back and forth as if you’re about to sit.
  • Keep your back and torso firm, exhale, and extend your legs to maintain your upright posture. Keep your feet, knees, and hips in a straight line.

Sets and reps that are doable:

  • Repeat 10-20 times on each leg for 30-60 seconds. Each set of blocking should be separated by a 20-second countdown.
  • Squat with one leg on a step or block and the other leg hanging below the ledge.
  • For added stability, squeeze your buttocks while bending the leg you’re focusing on.

Single Leg Deadlifts

Single Leg Deadlifts

The Single Leg Deadlift is a hip-hinge activity that strengthens the back, core, and legs.

In this variation of the standard deadlift, one leg lifts off the ground and extends behind you. The more complex action engages more core muscles as well as the standing leg, which improves balance.

Starting the Workout

Place your foot (or feet) beneath your hips. Carry your weight on your right leg, which should be straight but slightly bent at the knee.

As you drive back, stamp the bottom of your left foot into the wall behind you, keeping your leg completely straight the entire time. Simultaneously, bend forward at the waist and tilt your body so that it is nearly parallel to the floor.

Always keep your arms perpendicular to the ground and at shoulder height.

Your body should form a straight line from your head to your left foot at the bottom of the position. Next, as you raise your body off the ground, keep your left leg straight and move your left leg forward until you are standing.

That is the same as saying “that” again. Complete the set on one leg, then switch.

Sets and reps that are doable:

Single-leg deadlifts can serve a variety of purposes depending on your goal and current level of fitness. If you’re a beginner, start with three sets of 10 repetitions with no weight and 90 seconds rest between each set.

Heel Raising

This workout is designed to strengthen your calf and knee muscles. When exercising, remember to breathe regularly and move smoothly. If you feel any pain, stop exercising. If the discomfort persists, consult with your doctor.


  • Keep your knees flexible.
  • Keep your back straight.

To begin:

  • Place your feet shoulder-width apart on the floor.
  • If you need help, place your hand on a ledge, wall, or table.
  • Raise your heels and come to your toes.
  • Hold for 1 second. Gradually lower your heels to the floor.
  • Perform 15 reps. Do three sets per day.

Tips For Assault Biking Workout

Tips For Assault Biking Workout

Adjust your seat height

The torso should lean forward just a little bit to maximize force production. Depending on one’s height, weight, and build, the ideal level of leanness will be different for each individual.

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Take your hands off the handles and see how much forward lean you need to pedal aggressively without them to find the sweet spot. Between 10 and 20 degrees is a good range to use here.

Lean forward slightly

To maximize force production, the torso should lean forward slightly. Each person’s ideal level of leanness will differ depending on their height, weight, and build.

Take your hands off the handles and see how much forward lean you need to find the sweet spot without them. A good temperature range to use here is between 10 and 20 degrees.

Keep your trunk still while pedaling

When working out on an air bike, it’s not a good idea to twist your torso or move it side to side or forward and back. These actions let you generate more force with your arms and legs, but they also put more pressure on your back.

By maintaining a rigid trunk and strong abdominal muscles, you can prevent back injury and provide a solid base from which to move your limbs.

3P methods (Push, pull, pedal)

Unless you’re trying to target just the arms or just the legs, you should put in the same amount of effort when pushing, pulling, or pedaling.

Most people, in my experience, automatically prioritize the legs when working out. You’ll get a more complete workout and burn more calories if you focus on the arms, too.



How long does it take to see results from an exercise bike?

It would take 2 months to see results from an exercise bike.

Most people don’t notice changes in their bodies for about two months. As a general rule, if you work out hard and eat well, it takes: It will take you one month to notice that your body is changing.

How long does it take to burn 500 calories on an assault bike?

It would take you 33 minutes to burn 500 calories on an assault bike if you are a 185-pound person, according to Harvard Medical University.

How long should you spend on an assault bike?

You should spend about 20 minutes on an assault bike. Alternate between high intensity for 30 seconds and low intensity for 90 seconds for a more difficult workout.


Assault bikes are an excellent form of exercise that won’t break the bank.

The versatility of assault bikes further lies in the fact that they can be ridden using either the arms or the legs, or both. It’s possible to exercise different muscle groups by moving forward or backward.

Assault Bikes are great for people of all fitness levels because they are simple to use, durable, and effective. They are versatile enough to be used on their own or in conjunction with other exercise tools.

In general, Assault Bikes are fantastic pieces of equipment that can be used in a wide variety of situations.

If you made it this far, I appreciate it. If you’re interested in bikes, fitness, or any other aspect of healthy living, check out some of our other articles on Bsxinsight.

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