At-home gyms have only grown in popularity since the pandemic and there’s a huge amount to be said for the convenience of having gym equipment in very close proximity, giving you even more opportunities to get fit and stay healthy. One of the most popular additions to these gyms is, of course, the assault bike, a stationary cycling machine that uses a fan to create resistance for you to work against, alongside handlebars that you push and pull for an awesome full body workout.  Remember that the harder you pedal, the more resistance you’ll get, so you can really challenge yourself and really put yourself through your paces, all without even having to leave the house! To get the most out of your bike, you need to focus on form at all times. Make sure you keep your feet on the pedals and your hands on the handlebars, with your back straight and your core muscles switched on. Don’t just hold onto the handlebars as you pedal, but make sure that you’re pumping with your arms as well to get your upper body working hard, as well. Once you’ve got to grips with the mechanics, you can start training hard - and assault bikes are absolutely perfect for high-intensity interval training where you perform short bursts of intense exercise, followed either by a rest period or less intense activity. The more you do the better you’ll get at it but if you’re new to the bike, perhaps start off by pedalling as hard as you can for 20 seconds and then resting for 60 seconds. Repeat this sequence three times.  The fitter you get, the longer you’ll be able to pedal for. Make sure you take note of your recovery times, as you may want to reduce these as you become more proficient. Of course, these are only a couple of hints and tips for assault bike success. If you need any further help or advice, get in touch with us today!