September 26, 2023

Top 3 Air Bike Workouts for Conditioning, Fat Loss, and More

best assault air bike workouts

best assault air bike workouts

Are you struggling to lose weight?   

Losing weight can be a challenging process for some people. However, you must remember that no shortcuts to a healthy life exist. Looking at yourself in the mirror and not feeling good about your body might be disheartening. Because, at times, how you look has a direct impact on the way you feel about yourself. 

Therefore, you must eat the right food and consistently exercise to enjoy long life and fit into the pants you love.  

When it comes to exercising, most people are unaware of how to get started with their workouts. They are consistently looking for an effective exercise regime that will help them reach their fitness goals.  

So, if you are one of them, continue reading the article to learn about awesome air bike workouts for conditioning, fat loss, and more.  

What is an air bike?

An air bike is an exercise machine like a stationary bike you must have seen at a nearby gym. However, the only difference is that an air bike has an oversized fan in the front instead of a wheel.  

Also, unlike stationary bikes, the faster or harder you go on an air bike, the more resistance it creates.  

The machine uses your lower and upper body simultaneously, making it a perfect full-body cardio workout. This ensures that you are burning a good number of calories.  

The air bike is suitable for people of all ages and fitness levels.  

What are the health benefits of an air bike?

If you want your weight loss journey to succeed, an air bike is the best equipment. Some health benefits of using an air bike are: 

  • Burns more calories 
  • Increases your cardiovascular stamina and endurance 
  • Ideal for HIIT workouts 
  • Gentle on joints 
  • It helps in muscle tone and strength 
  • Increases aerobic fitness 
  • Build mental strength

Which muscles does the air bike target?

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Air bikes help strengthen the following muscles: 

  • Hamstrings 
  • Triceps 
  • Glutes 
  • Abs 
  • Calves 
  • Deltoids 
  • Lats 
  • Back 
  • Obliques 
  • Quads 
  • Chest 
  • Biceps 
  • Hip Flexors 
  • Core 
  • Shoulders 

In short, air bikes engage almost every muscle group of the body.  

3 Air Bike Workouts for Effective Fat Loss and Conditioning

The following are the air bike workouts you must try for effective fat loss-

  1. Tabata Interval Training

Tabata, a high-intensity interval training (HIIT) workout, was developed by Dr. Izumi Tabata in 1996. The exercise focuses on interval training and has a short recovery time impacting the anaerobic and aerobic systems. Tabata interval training workout is excellent for people who want to push themselves to the next level.  

Workout Routine

  • Start by warming up your body by slowly pedaling for around 10 minutes. 
  • Slowly and gradually, increase your pace by cycling straight for 20 seconds at high intensity and resting for 10 seconds.  
  • With the completion of each set, increase your intensity to the point where you feel your muscles are tired. 
  • Pedal as hard as you can to reach your full potential. 

Always take an adequate amount of rest between each set to slow down your breathing.  

  1. Pyramid Intervals

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Also called a ladder workout, a pyramid interval workout requires you to increase and decrease the intensity of your workout with time. It is a challenging workout that helps you to work on your endurance.  

Workout Regime

  • Minute 1: Run for 10 seconds, rest for 50
  • Minute 2: Run for 20 seconds, rest for 40
  • Minute 3: Run for 30 seconds, rest for 30
  • Minute 4: Run for 40 seconds, rest for 20
  • Minute 5: Run for 50 seconds, rest for 10
  • Minute 6: Run for 40 seconds, rest for 20
  • Minute 7: Run for 30 seconds, rest for 30
  • Minute 8: Run for 20 seconds, rest for 40
  • Minute 9: Run for 10 seconds, rest for 50

Looking at this workout routine, you can understand the pattern in which the workout intensity changes every minute.

  1. Time and Calories-Based Workout

As per your fitness level, select any of the following workout lengths:

  • 15 Calories Goal

The workout of this goal is for you to hit 15 calories by sprinting as fast as you can on an air bike. This is a great way to test how far you can push yourself. 

  • 1 Minute Sprint

It is the opposite of 15 calorie run. In this workout, run non-stop for 1 minute and check the number of calories you have burned within that time frame. 

  • 100 Calories Goal

Like 15 calories goal, this workout also pushes you to achieve 100 calories within a short time. 

Such workouts allow you to challenge yourself by beating your previous records, proving a great way to track your progress.

Air Bike: The Most Versatile Machine for Your Fat Loss

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The air bike is a reliable and versatile exercise equipment to get your body in shape. You can do multiple exercises on an air bike to achieve your fitness goal.  

This is an excellent training tool that allows you to push your body as hard as you can. So, if you are looking for ways to shed that excess weight, try air bike workouts.