This Calorie-Torching Assault Bike Workout Only Takes 20 Minutes may earn compensation through affiliate links in this story.
The assault bike will torch calories.
Image Credit: Ivan Pantic/E+/GettyImages

Like the rowing machine, the assault bike is one of those machines you've probably seen in the gym but haven't used too much yourself. But those who've used it are no stranger to its heart-rate-spiking power. And that means lots of calories burned!

Before you begin your first assault bike workout, you'll want to get the hang of proper form and set-up. Set aside a few minutes before your HIIT session to learn the ins and outs of the bike. Adjust the seat to standing hip height and remember, the key to the bike is to pace yourself — at least for this workout, says Matt Cheng, CSCS.

Check out more of our **20-minute workouts here** — we’ve got something for everyone.

How to Use the Assault Bike

First, familiarize yourself with assault bike form.
Image Credit: Cheng
  1. Adjust the bike seat height so that it's at the level of your hips when standing. Hop on and grab hold of the handles.
  2. Push the handles forward, alternating arms as you simultaneously pedal your legs.
  3. Keep an eye on the calorie count and work as hard as you can at a sustainable pace for your calorie goal.

Now Try This Assault Bike HIIT Workout

If you want to incorporate the assault bike into a total-body HIIT workout, Cheng has you covered. Perform this circuit as many times as possible until you hit the 20-minute mark. Perform each exercise back-to-back, resting between rounds as needed.

Round 1: Assault Bike + Single-Arm Row With Single-Leg Balance

Move 1: Assault Bike

  • Hold an intense but sustainable pace for 25 calories.

Move 2: Single-Arm Row With Single-Leg Balance

Keep your core braced during this exercise.
Image Credit: Cheng
  1. Stand with your feet at hip-width apart with a dumbbell or kettlebell in your right hand.
  2. Hinge at your hips and begin to lean your upper body forward, lowering the weight toward the ground. Simultaneously raise your right leg until it's a few feet off the ground, keeping your back flat.
  3. On an exhale, row the weight toward your chest, keeping your elbows close to your body.
  4. Perform this move for 15 repetitions on each side.


As you perform this move, make sure to keep your spine neutral and elbows pulling toward the ceiling, Cheng says. If needed, place your free hand on a stable surface to help keep your balance.

Round 2: Assault Bike + Goblet Lateral Lunges

Move 1: Assault Bike

  • Hold an intense but sustainable pace for 25 calories.

Move 2: Goblet Lateral Lunges

Keep the weight at chest height throughout this exercise.
Image Credit: Cheng
  1. Stand with your feet shoulder-width apart. Hold a kettlebell or dumbbell at chest height, keeping your elbows narrow against your sides.
  2. With your right leg, take a wide step to your right (about three feet or so).
  3. Plant your right foot and bend your right knee to 90 degrees, sending your hips back. Keep your left leg extended straight.
  4. Push off your right leg to return to standing.
  5. Repeat this same move on the left side.
  6. Alternate legs for 20 reps total.


As you perform your lunges, keep your toes pointing forward and keep your knees in line with your toes, Cheng says. Push your hips back if your knees go beyond your toes.

Read more: 22 New Lunges to Supercharge Leg Day

Round 3: Assault Bike + Half-Kneeling Press to Windmill

Move 1: Assault Bike

  • Hold an intense but sustainable pace for 25 calories.

Move 2: Half-Kneeling Press to Windmill

For this move, select a moderate weight.
Image Credit: Cheng
  1. Begin in a half-kneeling position with your right leg in front of your body, bent at 90 degrees, left leg behind you.
  2. Hold a dumbbell or kettlebell in your right arm at shoulder height in front of your body.
  3. Pivot your back leg until it's almost perpendicular to the front leg.
  4. Simultaneously press the weight straight up over your body with your right arm and place your left arm onto the ground to support your body.
  5. Bring the weight back down to shoulder height and return to the kneeling position.
  6. Repeat this move for 15 reps on each side.

Read more: The 12 Best Kettlebell Exercises You're Not Doing

Show Comments