Take your training to the next level with the ultimate HIIT workouts…
The assault bike
It has something for everyone, with unlimited cardio and calorie-burning workout options to help improve conditioning. The resistance increases automatically as you push, pull and pedal with greater force and speed. The greater the resistance, the greater your results.
|50 calorie||3-4 mins||Burn 50 calories as quickly as possible for time||None||Assault Bike|
|Tabata||4 mins||20 seconds work followed by 10 seconds rest 8 times, score is the amount of calories burnt||None||Assault Bike|
|As many reps as possible||10 mins||3,6,9…Calories on the bike followed by burpees. 3 calories, 3 burpees, 6 calories, 6 burpees…||Down ups instead of burpees||Assault Bike & BW|
|Consistency||16 mins||Every 2 minutes complete 10/15 calories on the assault bike and 10 thrusters. Rest what ever time is left in the 2 minutes. Pick a partner who can do this with you every other minute.||-||Assault Bike & Kettle Bell/ViPR/Barbell/Sandbell|
Whether you’re a seasoned skier, someone wanting an effective low impact workout, or just looking for an incredible total body workout, the Ski-Erg simulates Nordic skiing indoors. A fantastic choice to help you build strength, endurance and overall focus on your arms, legs and core.
|500M row||3-4 mins||Row 500m as quick as possible.||None||Ski-Erg|
|For time||6-8 mins||Row 100m then perform 10 parrallette kick throughs, 4 rounds for time.||-||Ski-Erg & Parrallettes|
|As many reps as possible||10 mins||Complete 10 calories on the erg then 5 rainbow slams, 20 calories & 10 rainbow slams…. Each calorie and rainbow slam equals a rep each.||Weight||Ski-Erg & Sandbell|
|5000M row||18-25 mins||Partner row 5000m as quick as possible, one person rows for 2 minutes then swaps with their partner.||3000m||Ski-Erg|
Once you tried out the assault bike and Ski-Erg, give our new Sparc trainer a go too!