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Pedal at a light to moderate pace for 5 minutes to get your heart rate up and prepare your muscles for the workout. Set a moderate pace on the Assault Bike and pedal continuously for 20-30 minutes.

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Try this: Start a timer and begin walking. At the top of every other minute, stop and do a set of an exercise like pushups, squats, lunges, or resistance band presses for five to 10 reps.