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3 Best Echo Bike Workouts for Fat Loss and Muscular Endurance

Get inspired by these great workouts.

Echo bike workouts are fantastic for developing muscular endurance and stimulating fat loss.

The Echo bike is a workout machine most used to develop conditioning and muscular endurance. Many athletes around the world use it for sprint intervals but the machine is also great for linger sessions (as you’ll see below).

Unlike a static bike, the Echo bike involves your arms, which means your whole body will constantly be battling resistance.

A 2015 study found that performing high intensity interval training (HIIT) with machines such as the Echo bike can burn more calories than spending the same amount of time performing a steady-state exercise session.

“This form of exercise intervention may be beneficial to individuals who want to gain the benefits of both resistance and cardiovascular training but have limited time to dedicate to exercise,” the authors concluded.

This machine works your quads, glutes, calves, shin muscles, hamstrings, core, and even upper body muscles.

3 Best Echo Bike Workouts


Workout 1

10 rounds of:

  • 10 second sprint

20 second rest


Workout 2

15 rounds of:

  • 20 second sprint

40 second rest

This slightly longer variation is great for developing muscle endurance.


Workout 3

For quality:

  • 10 miles

This target distance echo bike workout is done for steady state cardio.

athlete does cardio session on echo bikeSource: Bastien Plu on Unsplash

Try more Echo bike workouts.

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