TETSUAssault Bike vs Back And Forth Step
The Assault Bike and the Back And Forth Step are both conditioning exercises: they raise your heart rate and burn calories rather than building one specific muscle. Here is how they compare and when each makes sense.
Side-by-side comparison
| Assault Bike | Back And Forth Step | |
|---|---|---|
| Primary focus | conditioning | conditioning |
| Body part | cardiovascular system | cardio |
| Supporting muscles | — | quadriceps, hamstrings, glutes and calves |
| Equipment | machine | bodyweight |
| Steps in our guide | 5 | 6 |
How each one starts
Assault Bike — first steps
- Set the seat height so your knee keeps a slight bend at the bottom of the pedal stroke.
- Grip the handles and start pedaling, driving with both your arms and legs.
Back And Forth Step — first steps
- Stand with your feet shoulder-width apart.
- Step forward with your right foot, bending your knee and lowering your body into a lunge position.
Full step-by-step guides are linked below.
Which should you choose?
Both work as steady-state or interval tools. Pick the Assault Bike or the Back And Forth Step based on impact tolerance and what your gym has — then let effort, not the machine, drive the result. For fat loss and conditioning, total effort matters far more than which tool you use. Rotate them across the week if you like variety.
Full form guides
Common questions
Is the Assault Bike better than the Back And Forth Step?
Neither is universally better — both condition the heart and lungs. The better one is whichever you can work hardest on consistently; joint comfort and access decide more than the machine itself.
Can I do both the Assault Bike and the Back And Forth Step in the same week?
Yes — alternating conditioning tools across the week is common and spreads the impact across different joints and patterns.
Do the Assault Bike and the Back And Forth Step burn similar calories?
At matched effort and duration, yes. Intensity and time drive calorie burn far more than the specific tool.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.