This Airbike Sprint Challenge Comes With a Sinister Catch

·1-min read
Photo credit: lagunaguiance - Getty Images
Photo credit: lagunaguiance - Getty Images

When it comes to building bulletproof lungs and conditioning that doesn’t give up, you’re hard-pressed to find two movements better than burpees and air bike sprints. Combine the two, though, and you’ve got a foolproof blueprint for bigger, stronger lungs all while turning your body into a calorie-burning furnace.

The challenge below is simple, but far from easy. Your primary goal is to complete 100 calories on the air bike, but before you hit the pedals, start a running clock. Beginning at 0.00 and the top of every minute thereafter, perform a burpee before going hard on the bike. Each new minute, include an additional burpee to the count. Can you make it to 100cals before the burpee count swallows up your minute?

Air Bike x 100 cals

Set up on the bike – your back should be straight and the saddle adjusted so you have a slight bend in the knee at the bottom of your cycle (A). Keep your torso and head up, and control your breathing (B). Try not to flail around, basically. Push the first few calories as hard as possible, then settle into your pace- the slower you go the longer this will take, but go too hard and risk blowing out.

Burpee x 1, 2, 3, 4… etc.

Hop off your bike and immediately squat down and place both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground (A). Straighten your arms and hop your feet forwards, before jumping into the air with hands on head (B). Once you’ve hit your reps, get back on the bike and keep racking up those calories.

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