There is a reason that most Crossfit and unconventional gyms choose the Schwinn Airdyne or other type of Assault Bike for their gyms; they work better for building overall fitness and endurance.
Similar to an elliptical machine, Airdyne and other Assault Bikes incorporate your arms into the workout, helping you to build strong upper back and chest muscles. They also often have pegs on the wheel fan, which you can rest your feet on, allowing you to strictly work on upper body endurance if you choose.
If you have access to one of these amazing machines, give these 5 Airdyne and Assault Bike workout challenges a try. Of course, your numbers don’t count if no one see you do it, so post your calories on your Instagram and other social media accounts.
5 Airdyne and Assault Bike Workout Challenges to Test Your Stamina
Assault Bike Workout #1: The 100 Calorie Challenge
The goal of the 100 calorie challenge is to burn 100 calories as fast as you can. The average person will probably complete the 100 calorie Assault Bike Challenge in between 5 and 10 mins. If you want to be elite, try to complete the challenge in 3 minutes or less.
Assault Bike Workout #2: 20 Calorie Intervals
For this workout complete intervals of max effort for 20 calories, followed by 90 seconds of rest. Repeat this pattern for 20 minutes.
Assault Bike Workout #3: The One Minute Challenge
This one is pretty simple: work as hard as you can to see how many calories you can burn in one minute. Rest for 1 minute and then try to beat your personal best. Repeat as often as desired.
Assault Bike Workout #4: 20 Minutes Max Calories
This challenge is more endurance based, but the goal is essentially the same; burn as many calories as possible in 20 minutes. For this Assault Bike Challenge you can use sprint intervals or a moderate pace, just push as hard as you can without burning out before the end of the challenge.
Assault Bike Workout #5: 5 Minutes Arms Only Max Calories
As mentioned above, most Airdyne and Assault Bikes come with pegs installed on the fan or near the bottom of the handles. This allows you to rest your feet and power the bike with just your arms.
For this challenge the goal is to exhaust the life out of your arms by powering the bike with just your upper body for 5 minutes. Since this is a max calories challenge, you'll want to push and pull like hell.
Warning: Your pecs and lats will be insanely sore after this Assault Bike Challenge!
Conclusion: Airdyne and Assault Bikes offer a much better return on your investment in terms of calorie burn and overall workout impact. If you have access to one, give one or all of these Airdyne and Assault Bike workouts a try.