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Air Bike Bodyweight Burn

Get ready to push hard and feel the burn from head to toe! This full-body session mimics the intense, rhythmic effort of an air bike to torch calories and build serious endurance.

Created by

domi

Workout Breakdown

Warm-Up

Jumping Jacks

1 set × 60s

Arm Circle

1 set × 30s

Hip Circle

1 set × 30s

High Knees

1 set × 45s

Inchworm

1 set × 5 reps

Main Workout

4 circuits

Bicycle Crunch

1 set × 30s

Reverse Lunge

1 set × 30s

Push-Up

1 set × 30s

Mountain Climber

1 set × 30s

3 circuits

Burpee

1 set × 30s

Flutter Kick

1 set × 30s

Plyometric Push-Up

1 set × 20s

Squat Jump

1 set × 30s

March in Place

4 sets × 20s, 20s, 20s, 20s

Cool Down

Quad Stretch

1 set × 30s

Hip Flexor Stretch

1 set × 30s

Seated Hamstring Stretch

1 set × 30s

Child's Pose

1 set × 40s

Chest Opener Stretch

1 set × 30s