30 FREE assault bike workouts for fat loss

This post may contain affiliate links. Please see my affiliate disclaimer for more information.

I’ve been using a Rogue Echo airbike as my ‘go to’ for cardio since June 2018. In that time I’ve dropped roughly 45lbs of (mostly) fat through a mixture of increasing my cardio training on my assault bike, and cleaning up my diet a bit (which I can get into in another post!)

What people REALLY want to know is if an assault or similar stationary bike good for burning belly fat? I can answer emphatically YES it is, as along with 45lbs of weight loss I also dropped almost 8” from my waist measurement.

Here are some cool workouts you can use to get started.

Assault bike workouts for fat loss

At a glance…

  • An assault or air bike is an awesome cardio tool
  • They are great for home gyms
  • Like any cardio exercise they are good for burning fat when combined with a healthy lifestyle
  • Air bikes can help with stubborn belly fat when programmed properly and with good nutrition
  • I’ve listed out 30 awesome fat burning workouts to try out

What is an ‘assault bike’?

An assault bike is the modern take on the traditional air bike that has been around for decades. If you’ve ever seen an old Airdyne kicking around then you know what an assault bike is!

Don’t be fooled by the black paint job and groovy names (e.g. the Rogue Echo bike), ultimately assault bikes are similar in operation to these old school machines. 

Where they do differ is in build quality and purpose. Traditional fan bikes were for light intensity workouts and rehabilitation work – the new wave of Echo & assault bikes are much bulkier and are built for high intensity workouts. This means they can take a ton of punishment day in day out without breaking!

What are they exactly? Well in essence you use a pedal box like a typical bicycle and your pedals drive a large fan at the front. Instead of a static handlebar there are two large handles that you can push & pull on that also connect to the drivetrain. 

This has the impact of making the assault bike a full body cardio workout as you pump with your arms as well as cycling with your legs

A pretty cool feature of a fan bike over a typical stationary bike is the lack of gearing. The fan spinning provides the resistance – the harder you spin it, the tougher it gets. No distractions or strategies to game it. Just simple, old fashioned hard work.

An example air bike which can be used for weight loss
An example air bike which can be used for weight loss

Are exercise bikes good for burning fat?

All cardio activity is good for burning fat if administered properly, in combination with a sensible diet. Exercise bikes are therefore great for fat burning!

I like to mix in light intensity steady state (LISS) and high intensity interval training (HIIT) workouts into my regular exercise schedule. I find a mix of both types works well for general fitness, but I have found I lose more weight when I am doing more frequent HIIT workouts.

For example if I hit a weight loss plateau I will often swap in a HIIT session on the Rogue Echo bike to kick start my progress again.

The downside? I find multiple HIIT sessions a week alongside a regular weight training regime and a calorie deficit diet quite intense for prolonged periods. After a couple of weeks I tend to let one of these give way slightly – often swapping the HIIT back to LISS. Until the next plateau that is…

Virtually everything you do will burn calories – but the assault bike seems to be a super time-efficient way to keep the burn rate up.

Can stationary bikes help me lose belly fat?

Stationary bikes CAN help you lose belly fat by helping burn calories and ultimately creating a weight loss scenario (food intake – exercise = net negative).

BUT targeted or ‘spot’ fat loss is NOT a thing, so you can’t jump on an exercise bike and lose weight exclusively from a big beer belly unfortunately.

So we need to use our cardio workouts as part of an overall strategy to drop weight through a calorie deficit (calories in < calories out.)

When you’re new to something you will see a great initial surge of beginner gains – assault bikes are no different. The best time to start training was 10 years ago, the second best time is today 🙂

If you jump on the bike and get started with one of these workouts you will quickly be able to see if it helps you reach your goals. If not we can revisit the rest of the equation (mainly diet!)

30 fat burning assault bike workouts

Here are 30 awesome fat burning workouts you can get started with on your Echo or assault bike. Kick start your weight loss journey with one of these:

  1. 7 rounds of 20 seconds on / 1:40 off
  2. 6 rounds of 90 seconds on / 1:30 off
  3. 5 rounds of 30 cals; 2 minutes rest between rounds
  4. Maximum calories in 10 minutes, 10 minutes rest, then repeat number of calories again in shortest time you can
  5. 10 rounds of 35 calories; Rest duration 1:1 with interval duration
  6. Maximum distance in 20 minutes
  7. 20 rounds of 15 seconds on / 15 seconds off
  8. 5 rounds of 60 seconds on / 60 seconds off
  9. 10km distance in as little time as possible
  10. 50 – 40 – 30 – 20 – 10 calories; 4 minutes rest between each
  11. 5 rounds of 2km with 4 minutes rest between sets
  12. 100 calories as quickly as possible
  13. Maximum calories in 60 minutes (good luck!)
  14. Maximum calories in 12 / 8 / 4 / 1 minute with 2 / 4 / 6 minutes rest between sets
  15. Maximum calories in 5km
  16. 6 rounds of 33 calories; 3 minutes rest between sets
  17. 20 minutes for maximum calories, sprint the last 10 seconds of every minute
  18. 5 rounds of 1 minute maximum calories with 5 minutes rest
  19. 10km distance as quickly as possible
  20. 14 rounds of 20 calories on every second minute
  21. 10 seconds on / 20 seconds off; Repeat until 200 calories burnt
  22. Maximum calories in 5 minutes 
  23. 12 rounds of 3 minutes on / 2 minutes off
  24. 4 rounds of 40 calories; 4 minutes rest between sets
  25. 10 rounds of 20 calories; Rest 1:1 with work time
  26. Maximum calories in 6 minutes; Rest 6 minutes, then repeat;
  27. 7 rounds of 1km distance; 2 minutes rest
  28. 7 calories on the minute, each minute, for 7 rounds
  29. 10 rounds of 10 seconds on / 10 second off
  30. 8 rounds of 30 seconds on; 30 seconds off; Rest 4 minutes then repeat

If you’re new to exercise then you should build up to these slowly. Start with around half the number of rounds and build up over a couple of weeks.

How I used my Rogue Echo bike for weight loss: 45lbs of fat DROPPED

As covered above you simply CANNOT target belly or any other specific deposit of fat to lose. So what does that mean? Well we simply must aim to burn as many calories as possible if we are looking for the MOST bang for our cardio BUCK!

Like many I enjoy lifting, but have a love/hate relationship with cardio. This means when it is cardio time I want something that burns as many calories as feasible, in as little time as possible, doing something I enjoy as much as possible. This is a tough ask!

Ultimately I found VARIETY helped – I rotated a few of the 30 workouts above around week to week doing 1x session of HIIT a week with a second, lighter intensity LISS session. Both of these were done on a Rogue Echo bike with the aim of losing weight.

This combination of HIIT and LISS seemed to annihilate the fat I was carrying – a judicious approach to calories no doubt helped, but I was pushing myself on the Echo too and I credit both with being crucial to help me lose 45lbs of fat!

Would 100% HIIT be better for fat loss compared to LISS? Maybe, maybe not. I found doing multiple sessions of HIIT a week to be less efficient as I carried a bit more soreness week-to-week and found myself hitting a recovery wall more regularly. 1x HIIT and 1x LISS was quite easy to comply with and delivered the desired results by allowing me to use my Rogue Echo bike for weight loss, helping to justify the purchase!

Final thoughts

An assault bike is a great way to hammer in some serious cardio sessions burning a ton of calories and fat. Of course the amount you burn will depend on how long you spend on it, and how hard you push!

I would honestly say my airbike is one of the best pieces of home gym equipment that I have for cardio – so easy to use, incite resistance without any hassle fiddling around with gears and great transfer over to cycling – another hobby of mine.

5 thoughts on “30 FREE assault bike workouts for fat loss”

  1. Hi there, I’ve just read your brilliant review of the Bulldog Gear Curve Runner 2.0 as I was looking to see what people thought of it before I made my mind up whether to get one or not… I think you’ve swayed me into getting one!!!

    I just have a few questions –

    Can you all-out sprint on it for say 10-20 seconds of hard effort?

    In your view, is there enough space between the front handles and the user to be able to do farmers walls on it with say, a trap bar or mini-farmers walk handles (obviously at walking pace!). Would it take 80kg body weight and then another 100kg in weight?

    Thanks so much for your reviews, they’re really helpful. I read your Bulldog Gear Airbike 3.0 review before buying that, due to how in depth you go when writing them.



    1. Hi Phil, thanks for taking the time to comment! It means a lot – I’m glad you are getting something from my ramblings! The airbike is a beast – I simultaneously love and hate it! I’m re-writing some of that post actually just now with some more detail, so if you’ve got any requests then get them in 🙂

      You certainly can sprint on the Curve Runner for 10-20 seconds (or as long as you can cope!), the mill takes a moment to get up to speed as it’s self propelled but you get used to the sensation pretty quickly. It’s similar to the airbike in that there’s a moment of inertia as it goes from dead stop to full pelt.

      Being honest it would be pretty tight on there with farmers handles – a trap bar would be pretty difficult I’d imagine (I’ve not tried personally). What about a weight vest or a loaded backpack or something like that that sits closer to your body? That would work well.

      Let us know what you decide to go for – it’s good to try build a community of users this side of the pond!

    2. Hi Phil – I’ve been thinking about this some more, you might get away with some of the more streamlined / mini farmers handles (I’ve linked a pair below from Strength Shop) as they are much more compact than the full length style. At least this way you would get some arm / trap / grip work in and not just the additional weight offered by a vest.

      I’m not sure on total weight capacity of the mill – I’ll do some digging and update the article with what I find out!


  2. Thanks for getting back to me Wayne and again, some really good information from you as usual. I think I’ll get a Bulldog Gear Curve Runner. It’s not cheap but will be brilliant for the winter months and like you say, some steady state cardio with walking with a weight vest on is a good option. I’ve got a 30kg weighted vest from mirafit so that plus farmers walks sound great (and won’t look as weird as it would if I did it at the park!)

    I’ve never seen those farmers handles that you gave the link for but they’re great and compact. I’ve also got mirafit mini-farmers walk handles but they’re still pretty chunky and a totally different design.

    Whatever info you can would be great and I’ll look out for your future reviews. When you’re not sure whether to spend big on a bit of kit, it’s reviews like yours that make a massive difference. I’m on the airbike every day lately!

    1. Thanks mate – it means a lot to get positive feedback so thanks for taking the time to post 🙂 I’m working on my photography skills (which are pretty average…) so hopefully this year I can add a ton of extra pictures to all the articles which should hopefully make them a bit more useful as well.

      Similar to you I read up and analyse as much as I can before buying things – it’s half to fun! I found it pretty tough to get decent data on the UK stuff which is why I started posting about it here to try and help others this side of the pond out. Plus it gives me a good excuse to keep finding new bits and pieces to buy and try out!

      I think we have a TON of great equipment available in the UK – it’s just without the volume of buyers out there it’s pretty tough to find reviews or experiences online. I’m working my way through it all as quickly as I can, but if you’ve found any gems drop me an email and I’ll try get a review done!

      PS – great to hear you’re loving the airbike! I’ve been using mine a load more over the past 4 months or so, one of the benefits of working from home is the ability to grab a quick 20-30 minute window for a session on the bike!

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top