Top Five Simple Zone 2 Workouts Recommended by Experts

Zone 2 workouts are a game-changer for those looking to boost fitness without overexertion. Known as the “secret fitness weapon,” Zone 2 training involves working out at 60-75% of your maximum heart rate. This moderate intensity keeps you moving, sweating lightly, and in the so-called fat-burning zone, where your body uses a combination of glucose and oxygen to produce energy. Physical therapist Martin Sharp explains that Zone 2 is ideal for weight management, as your body taps into both fat and carbohydrate stores for energy. It’s also perfect for beginners, those recovering from injury, or anyone looking for sustainable, low-stress exercise.

To get started, here’s a breakdown of five different Zone 2 workouts to suit a range of preferences and fitness levels.

Hiking
Hiking is a simple yet effective way to stay in Zone 2, combining endurance and cardiovascular benefits without pushing you too hard. Pete Davidson, a physical therapist, suggests opting for a 60-minute moderate-paced hike that includes both flat and inclined sections. He emphasizes maintaining a pace where you can comfortably hold a conversation, as pushing too hard on steep inclines can take you out of the Zone 2 range. Hiking also provides a mental health boost by connecting you with nature while strengthening your legs and improving overall well-being.

Swimming
Swimming is another full-body workout that allows you to control the intensity, making it perfect for Zone 2. According to Penny Weston, founder of the wellness center MADE, swimming at a leisurely pace for about an hour can help you stay in Zone 2. Weston recommends altering strokes every lap to keep things interesting while ensuring that you don’t become too tired or out of breath. If you feel exhausted after an hour, slow down your pace to stay in the right heart rate range.

Stationary Cycling
For a low-impact yet effective workout, try a 45-minute session on a stationary bike. It builds endurance and strengthens your legs without putting stress on your knees. Davidson advises keeping the bike’s resistance at a moderate level and maintaining a steady pace to stay in Zone 2. Avoid the temptation to increase resistance or pedal too fast, which can take you out of the fat-burning zone. Using a heart rate monitor can help you stay within the ideal 60-75% range.

Dance Cardio
If you’re looking for something a bit more fun, dance cardio is a great option. Instructor Dase recommends a 45-60 minute class featuring continuous, moderate-intensity moves like salsa, jazz, or zumba. These sessions keep your heart rate in the Zone 2 range, engaging your legs, core, and arms without pushing you into high-intensity territory. The best part? It’s suitable for all fitness levels and provides an enjoyable way to get your body moving.

Rowing
A steady 45-minute rowing session offers a full-body workout that strengthens your arms, legs, and core while keeping you in Zone 2. Trainer Adomaite notes that rowing is low-impact and easy on the joints. The key is maintaining good form and a consistent pace, with moderate resistance on the machine. As you tire, avoid letting your form slip, and focus on smooth, controlled movements to maximize the workout.

Each of these Zone 2 workouts offers unique benefits, but all share the goal of keeping your heart rate in the optimal range for fat-burning and endurance-building, without overexertion. Whether you prefer hiking, swimming, cycling, dancing, or rowing, there’s something here for every fitness level and interest.