Looking for a cardio workout that burns fat and builds endurance? Look no further, because nothing compares to the attack cycle. I’ve spent years coaching athletes, training clients, and training myself, and time and time again the assault cycle is my secret weapon for effective and efficient weight loss workouts. Whether you’re an experienced lifter or someone just starting out, the attack cycle will make you earn every drop of sweat.
Personally, I turn to the assault cycle because it’s a full-body workout that doesn’t require complicated movements or excessive thinking. It’s simple – just you and the bike, pushing your limits.
I’ve used the attack cycle for my own conditioning during weightlifting phases, for quick fat loss sessions when I’m pressed for time, and even when I’m on the go. It never disappoints. And with customers? It’s a no-brainer. The Assault bike is a great tool in my arsenal to get them lean and improve their fitness without wasting time.
In this 30-Day Attack Cycle Workout For Weight Loss, we’ll be mixing things up with different intensities and styles of attack cycle routines. From steady-state aerobic work to high-intensity anaerobic intervals, we’ll hit all fitness zones. The first two weeks will be more aerobic to build your base, and then we’ll increase the intensity as we move into the final two weeks. By the end of the month, you’ll be leaner, fitter and more mentally tough.
Assault Bike Benefits for Weight Loss and Fitness
The assault cycle is one of the most effective tools for weight loss and overall fitness. Its unique design – combining upper and lower body movements – makes it a calorie-burning powerhouse. Here are some of the top benefits of incorporating the attack cycle into your routine:
1. Full body training
Unlike traditional stationary bikes, the attack bike engages your arms, core and legs at the same time. This means that you don’t just burn calories with your legs, but work with your whole body. This combination accelerates fat loss and builds muscle endurance.
2. High calorie burning in a shorter time
The assault cycle is incredibly effective for weight loss because it requires a lot of energy in a short amount of time. Whether you’re doing steady-state cardio or high-intensity intervals, you’ll burn calories faster than most other cardio machines.
3. Low-impact, joint-friendly
Although the attack bike provides an intense workout, it remains low-impact, making it ideal for those who want to avoid stress on their knees, hips or ankles. This makes it perfect for athletes recovering from injury or anyone looking for a joint-friendly cardio option.
4. Customizable intensity
The beauty of the attack cycle is that it is self-regulating. The harder you push or pedal, the more resistance you create. Whether you’re a beginner looking to start cardio or an advanced athlete looking for a challenge, you can tailor the intensity to your fitness level.
5. Perfect for HIIT and fat loss
The Assault bike is the go-to machine for high-intensity interval training (HIIT), one of the most effective forms of exercise for burning fat. Short, intense bursts followed by recovery periods keep your metabolism up, helping you keep burning calories even after your workout is over.
6. Mental toughness and endurance
There’s no hiding from the attack cycle – it forces you to push through mental and physical obstacles. This makes it an excellent tool for building endurance and mental toughness, as it requires determination and focus, especially during challenging intervals.
Week 1: Building the aerobic base
Day 1: Steady State Cardio Crusher
What you need: Your Assault Cycle and Determination! This 30-minute workout focuses on keeping a steady pace.
The routine:
- 30 minutes on the attack cycle at 60-70% of your maximum effort. You should be able to maintain a conversation, but it should feel challenging.
Directions:
- Start slowly for the first 5 minutes to warm up.
- Settle into a steady pace for 20 minutes, focusing on breathing and consistent RPM.
- Cool down the last 5 minutes, gradually slowing down the pace.
Day 2: Low Intensity Interval Training (LIIT)
What you need: An attack cycle, a timer and water. This workout lasts 25 minutes and involves lower intensity intervals.
The routine:
- 5 minutes steady warm-up.
- 1 minute work at 60% effort, 1 minute rest (10 rounds).
- 5 minute cool down.
Directions: Maintain control throughout the work intervals, keeping a steady pace instead of sprinting. This is about sustainability.
Day 3: Aerobic Circuit Endurance
What you need: An attack cycle and a timer. The session lasts 30 minutes and focuses on low-intensity endurance.
The routine:
- 10 minutes steady-state at 65% effort.
- 5 minute recovery ride.
- 10 minutes steady-state at 70% effort.
- 5 minute cool down.
Directions: The second work block should feel slightly harder than the first. Adjust your RPMs as needed.
Day 4: Active recovery tour
What you need: An easy 20-minute ride for active recovery. There’s no intense work here, just enough to keep your legs moving and flush away soreness.
Week 2: Aerobic work, slightly harder
Day 1: Progressive aerobic effort
What you need: Just you and the bike for 35 minutes of cycling, gradually increasing the effort.
The routine:
- 10 minutes at 60% effort.
- 10 minutes at 65% effort.
- 10 minutes at 70% effort.
- 5 minute cool down.
Directions: Focus on gradually increasing your production as you go through each block. The goal is to push yourself without burning out.
Day 2: Steady State with short intervals
What you need: Cycle and timer. This workout lasts about 30 minutes.
The routine:
- 5 minute warm-up.
- 20 second sprint, 40 second rest (10 rounds).
- 10 minutes steady-state at 70% effort.
- 5 minute cool down.
Directions: Keep the sprints controlled but powerful. The goal is short bursts of speed followed by consistent aerobic work.
Day 3: Long Ride Aerobic Base
What you need: 40 minutes on the bike, keep a moderate pace.
The routine:
- 40 minutes at 65% of your maximum effort.
- No specific intervals – just keep a steady, challenging pace.
Day 4: rest day or active recovery tour
What you need: An easy 20-minute ride or complete rest.
Week 3: Mix aerobic and anaerobic work
Day 1: Aerobic intervals
What you need: A bicycle and a timer. This workout lasts 30 minutes and focuses on longer intervals.
The routine:
- 5 minute warm-up.
- 2 minutes at 70% effort, 1 minute recovery (10 rounds).
- 5 minute cool down.
Day 2: Anaerobic sprint intervals
What you need: Just the bike for a high-intensity sprint session lasting around 20 minutes.
The routine:
- 5 minute warm-up.
- 15 second sprint, 45 second rest (10 rounds).
- 5 minute cool down.
Directions: Push yourself hard during the sprint, give maximum effort. You should be out of breath at the end of each.
Day 3: Tempo Ride with Anaerobic Bursts
What you need: Timer, cycle. This workout lasts 30 minutes.
The routine:
- 10 minutes steady-state at 65% effort.
- 15 second sprint, 45 second steady (10 rounds).
- 5 minute cool down.
Day 4: Rest or active recovery tour
Week 4: Max effort and fat loss focus
Day 1: Assault Bike Tabata
What you need: Timer and gravel. This workout lasts 16 minutes.
The routine:
- 5 minute warm-up.
- 20 second sprint, 10 second rest (8 rounds).
- 5 minute recovery.
- Repeat the Tabata set for a total of 2 rounds.
- 5 minute cool down.
Directions: Tabata is short but brutal. Hold your sprints all the way through and use the 10 second rest to catch your breath.
Day 2: Long ride in stable condition
What you need: A bicycle and a timer. This workout takes 45 minutes.
The routine:
- 45 minutes at 65% of your maximum effort.
- Focus on endurance and keep a steady pace.
Day 3: HIIT Assault Bike Madness
What you need: A timer and water. This workout takes 25 minutes.
The routine:
- 5 minute warm-up.
- 30 second sprint, 30 second rest (10 laps).
- 5 minute recovery ride.
- 5 minute cool down.
Directions: Keep your effort high during the sprints. The 30-second work periods should feel tough but sustainable.
Day 4: Recovery or complete rest
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