If you’re not yet up on Zone 2 workouts—what we've previously described as the “secret fitness weapon hiding in plain sight"—it’s time to build up a light-to-moderate sweat and get after it. At its simplest, Zone 2 is the lowest intensity that can still be considered exercise.
“Zone 2 training is concentrating on keeping your heart rate and muscular response in the weight management zone—what some people call your fat-burning zone,” says physical therapist Martin Sharp. “This is where, during your aerobic workout, your body will be creating ATP (adenosine triphosphate) by combining glucose with oxygen. The glucose can be provided from body fat or carbohydrate sources.”
In other words, you’ll be working at 60-75 percent of your maximum heart rate, exercising at a light-to-moderate intensity and pace that’s easy enough to keep up whether you’re new to the game, on the verge of burning out, or coming back from injury.
There’s plenty to get you started here, so treat it as a mix and match guide, dipping in and out of whichever zone 2 workouts best fit your approach and schedule.
Hiking“A 60-minute moderate-paced hike is an excellent way to stay in Zone 2, providing a balance between movement and endurance without overexertion,” says Pete Davidson, a physical therapist at YOUR Personal Training.
Hiking builds cardiovascular endurance, strengthens legs, and boosts mental health and overall wellbeing through nature exposure.
“Choose a trail with both flat and inclined sections where you feel challenged but can still hold a conversation,” Davidson advises, “and avoid pushing too hard on steep inclines which can take you out of zone 2.”
Swimming“Swimming is a great way to exercise your whole body and can be done at your own pace, so you can make it more intense if you’re looking to advance to a higher zone, or stay at a consistent pace in Zone 2,” explains aquatic enthusiast Penny Weston, founder of the wellness centre MADE.
It is sort of boring, though. Weston’s tip? "Set a timer for an hour and swim at a leisurely pace back and forth, altering strokes every lap. You should be able to swim for the hour without getting too out-of-breath or too tired.”
If you feel too exhausted from the workout after the hour, you’re probably going too hard, so slow down!
Stationary CyclingA steady 45-minute session on a stationary bike is great for staying in Zone 2 as well as building endurance and strengthening the legs, and it won’t kill your knees, either.
“Set the resistance to a moderate level and maintain a consistent pace,” advises Davidson. “As you’d imagine, a common mistake is increasing resistance or pedalling too fast—keep it manageable to keep it in zone 2.” Struggling to stay in the zone? Use a heart rate monitor to stay in the 60-75 percent range.
Dance CardioNow for something a bit different.
“Dance cardio is a fun way to keep your heart rate in the zone 2 range,” says Dase. “It involves continuous movement, often with high repetitions of simple steps and rhythms, making it accessible to all fitness levels.”
Breakdancing probably isn’t the best discipline here, but there are all sorts of classes suited to beginners or those with experience: zumba, ballroom, jazz, tap, salsa or traditional folk dances are all popular.
“Ultimately, the style isn’t important, getting your body moving is,” says Dase. “Dance cardio typically involves a 45-60 minute class, with continuous, moderate-intensity moves that engages the core, legs, and arms, without pushing you into high-intensity territory.”
As with everything on this list, keep your inner Swayze under control, and don’t get carried away, big guy.
RowingOlympic crew ain’t exactly the demure zone 2 workout we have in mind. But, as Adomaite explains, just like running, you can get your row on without going all-out. “A 45-minute session on the rowing machine offers a full-body workout that keeps you in zone 2, while being great for endurance and strength,” she says.
Slow, steady work on the rower targets the arms, legs and core while being easy on the joints. “Set the resistance to a low or moderate level and maintain a steady pace,” Adomaite advises. “A common mistake is letting your form slip as you tire—focus on smooth, controlled movements throughout the session to get the most of your workout.”
This story originally appeared on British GQ.
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