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Cardio · Stationary Bike
Assault Airbike Normal Speed
Assault Airbike Normal Speed is an intermediate compound cardio exercise that works the cardiovascular system (cardio), with the calves, shoulders and upper back assisting. It needs a stationary bike. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 8.6 calories per minute.
- Target
- Cardiovascular System
- Body part
- Cardio
- Equipment
- Stationary Bike
- Category
- Cardio
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 8.6 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Calves · Gastrocnemius, Soleus
- Shoulders · Deltoids
- Upper Back · Rhomboids, Trapezius
- Core · Rectus Abdominis, Obliques
How to do Assault Airbike Normal Speed
- Sit on the seat of the Assault AirBike and adjust it to a comfortable height. Place your feet on the pedals and your hands on the handles.
- Begin pedaling at a steady, moderate pace. Simultaneously, push and pull the handles back and forth in a coordinated motion with your legs.
- Maintain a consistent speed and rhythm, ensuring smooth, controlled movements with both arms and legs.
- Continue pedaling and moving the handles at a regular, steady pace for the desired duration or number of intervals.
Form tips
- Breathe steadily and maintain a consistent pace throughout the exercise.
- Focus on using both your legs and arms to distribute the effort evenly and prevent fatigue.
- Perform the movement with control to maximize efficiency and reduce injury risk.
Assault Airbike Normal Speed alternatives
More cardiovascular system exercises
Assault Airbike Normal Speed FAQ
What muscles does Assault Airbike Normal Speed work?
Assault Airbike Normal Speed mainly works the cardiovascular system in the cardio (Quadriceps Femoris, Biceps Femoris, Semitendinosus and Semimembranosus). The calves, shoulders, upper back and core work as secondary muscles.
What equipment do you need for Assault Airbike Normal Speed?
You need a stationary bike.
How many sets and reps of Assault Airbike Normal Speed should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Assault Airbike Normal Speed good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler cardio exercises.
How many calories does Assault Airbike Normal Speed burn?
About 8.6 calories per minute for a person of around 70 kg, based on a MET value of 7. Ten minutes of work is roughly 86 calories; heavier people burn more.
What is a good alternative to Assault Airbike Normal Speed?
Other exercises for the cardiovascular system include Gym Elliptical Machine Normal Speed, Gym Rowing Machine Normal Speed, Gym Elliptical Machine Sprint Speed and Gym Elliptical Machine Fast Speed.
For developers
Use Assault Airbike Normal Speed in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_MJFDJW" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_MJFDJW", "name": "Assault Airbike Normal Speed", "model": "male", "counterpartId": "ex_6TKAFU", "target": "Cardiovascular System", "equipment": "Stationary Bike", "media": { "mp4": "https://…/ex_MJFDJW/mp4-720.mp4?…", "poster": "https://…/ex_MJFDJW/poster.jpg?…" } }