Maximizing your weight loss efforts in the gym is key to seeing results from your new nutrition habits. Cut down on time spent running or jogging and try an Assault Bike workout instead. You’ll get superior results in a fraction of the time, so you can focus on other aspects of your fitness journey. Prior to starting any of these workouts, you are going to want to make sure you are already warm. Simply spinning on the Assault Bike at an easy pace for 3-5 minutes will do the trick. Unless of course you are just finishing up your workout and are already warm, then jump right into it.
20 On/40 Off
For this style of workout, we will be utilizing a 1:2 work to rest ratio, you will be sprinting hard with 20 seconds, then just pedaling at an easy pace for 40 seconds. I recommend doing 5-8 rounds if you are completing this after a strength training session. On the contrary, if you are looking to spend more time on the bike and use this as your primary workout. Do five rounds, rest for 2.5 minutes and then repeat 3-4 times.
Chasing Calories
If you really want to challenge yourself and leave the gym feeling like your lungs are on fire, this one is for you. Every minute on the minute you are to go as hard as you can until you have hit 2 calories on the screen of the Assault Bike, once you hit your 2 calories, use the remainder of the minute to rest. The next minute you are to hit 4 calories. Continue on until you can not hit your target anymore. Be sure to record your results so next time you do this workout you can have a benchmark to work off of.
10 Minutes of Hell
If you are strapped for time or if you simply want to torture yourself, set a time for 10 minutes and see what your distance is by the end of the 10 minutes. Much like Chasing Calories, this is a workout where you can record your distance and revisit it later to see if you can beat it.
Like I said, these workouts can be done as their own workout, especially when you don’t have time for a full training session or they can be done at the end of a strength training session as a “finisher”. Be sure to record your results for the workouts that allow for it and try to do just a little bit better each time.
