There’s a pervasive mentality in the fitness world that the best workouts leave you soaked in sweat and gasping for air. Popular phrases like “no pain, no gain” and “sore today, strong tomorrow” embody this pedal-to-the-metal mindset.
While therearelegit benefits to exercising at or near maximum effort, “you don’t have to work at a 10 out of 10, or have it be the hardest workout of your life, for it to actually be beneficial,” Peloton instructorRebecca Kennedytells SELF. In fact, there are tons of unique gains you can score when you incorporate more low-to-moderate-intensity training into your routine. That’s whatzone 2 cardiois all about.
Here’s everything you need to know about zone 2 cardio, including its amazing benefits and easy ways to weave it into your schedule. Plus, eight workout examples that fit the bill for zone 2, giving you ample options to experience the underrated awesomeness yourself.
What zone 2 cardio actually is
Simply put, zone 2 cardio is any form of movement that has you working at a low-to-moderate intensity for a sustained period of time,Grace Horan, MS, ACSM-EP, an exercise physiologist at Hospital for Special Surgery in New York City, tells SELF.
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Zone 2 cardio is not about speed, power, or max strength but instead centers on slow, steady efforts performed over the long haul. Basically, it’sendurance training, Horan says.
Traditionally, zone 2 is defined as exercise that keeps your heart rate between 60% to 70% of its maximum level, but this is a generalization; for some people, zone 2 can happen at different percentages of max heart rate, Horan says. It’s better to think of it in terms of how intense exercise feels and how much it impacts your breathing. As Kennedy puts it: “If you can get on a phone call and have a conversation without having to stop and catch your breath, you’re likely in zone 2.”
Image: Freepik
Benefits of zone 2 cardio
Incorporating zone 2 cardio into your routine will deliver a host of health and fitness benefits. For starters, it helps yourcardiovascular systemrun more efficiently. That’s in part because zone 2 training increases the size and density of mitochondria in your muscle cells, Horan says.
As you might remember from middle school biology, mitochondria are the “powerhouse” part of your cells that produce energy to fuel your movements. Beefing them up will help your body complete both workouts and tasks of daily living (like climbing the stairs and walking your dog) with less stress to your heart, lungs, and muscles, Horan says. Overall, people with larger and more dense mitochondria are more likely to have better cardiovascular fitness andmetabolic health, she adds.
Zone 2 training also helps improve your body’s ability to burn fat (in addition to its go-to quick energy source, carbs) as fuel. This allows you to keep exercising for longer. “It’s really going to help build out your endurance and your aerobic base so you can do things for the long haul,” Horan says. That’s why zone 2 training is a core component ofmarathon training programs.
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At the same time, frequently training with zone 2 cardio can also benefit you during higher-intensity exercise, likeweightliftingorHIIT workouts. Specifically, you may notice that your heart rate comes back down quicker when you’re resting in between sets, Kennedy says. This translates to more efficient recovery intervals, allowing you to push harder again when it’s time to eke out the next round of reps.
How to know if a workout qualifies as zone 2
Many fitness wearables—like theApple Watch, for example—use heart rate data to classify which zone(s) your workout falls into. And while these devices do a “relatively good job” at determining the zone, they’re based off a mathematical equation that’s not wholly accurate, Horan says. (The most precise way to measure your maximum heart rate is through a blood lactate test, which, obviously, most people aren’t doing.)
To actually understand if a given workout qualifies as zone 2, she suggests a simpler approach: Pay attention to your breathing and ability to talk. In a true zone 2 workout, “if you were to get on the phone with someone, they might know that you’re exercising, but you can still speak in paragraphs, no problem,” Horan says. If at any time during a zone 2 workout you can only get out a word or sentence at a time, it’s likely you’ve jumped up to zones 3 or 4 and need to decrease your intensity to return to zone 2, she says.
Another way to think about it isperceived exertion—basically, how hard it feels like you’re working. On a scale of 1 to 10, with one being almost effortless and 10 being max effort, a zone 2 workout should feel like a level 3 or 4, Kennedy says.
Lastly, you can evaluate how sustainable your pace feels. “Ask yourself: Could I sustain the pace that I’m going at for 30, 45, or 60-plus minutes without having to slow down?” Kennedy says. If the answer is yes, then you’re likely nailing zone 2.
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Eight workouts to incorporate more zone 2 cardio into your routine
To really cash in on the benefits of zone 2 cardio, make sure each workout is at least 30 minutes long, Horan says. If your schedule allows, she suggests doing 60-minute (or longer) sessions at least twice a week, though three to four weekly sessions would be ideal. “The more time you’re able to spend continuously in zone 2, the better,” Horan explains.
The best zone 2 workouts are the ones you genuinely enjoy, because that means you’ll be most likely to do them consistently, Horan explains. Need some inspo? Here are eight examples that can fit the bill. They key with all of these is to keep close tabs on your exertion. For them to qualify as zone 2, make sure you’re staying at that level 3 or 4 and able to easily carry on a conversation the whole time.
Image: Freepik
Walking.Taking a brisk walk on the treadmill or outdoors is perhaps the simplest way to check zone 2 cardio off your list.
Jogging or easy running.This one is more for experienced exercisers who have the baseline fitness to sustain low effort while running. (For people newer to working it, the running motion–which involves the challenge of the “float phase,” where both feet briefly leave the ground–may inherently be high-intensity, no matter how “easy” they try to stride.)
Rowing.Hop on this cardio machine to get some zone 2 work, as well as aton of other full-body benefits, like improved coordination and great core activation, to name a few.
Climbing stairs.The stairclimber machine at the gym can be surprisingly challenging, so you’ll probably need to take it at a pretty slow speed to ensure you stay in zone 2.
Cycling.Whether you’re outdoors or on a stationary bike, cycling is a great low-impact form of exercise that can also double as zone 2.
Hiking.This is a great way to reap thebenefits of naturewhile also getting in some zone 2. Just make sure to slow your pace if you’re trekking on an incline to keep your effort level in check.
Swimming.Another stellar choice for low-impact zone 2 work, swimming is also great for strengthening your core and activating a bunch of different muscles. Check outthese tips for getting started.
Very light weight lifting. Weight lifting in general typically qualifies as anaerobic exercise (which is too intense to meet the zone 2 criteria) but if you pick really light weights, perform exercises for high rep counts, and take minimal recovery, you may be able to meet the mark for zone 2, Kennedy says.
Sheridan Smith does not mess about when it comes to overhauling her body for acting roles. Back in 2019, she revealed she had lost two stone while performing in West End production of Joseph and the Technicolor Dreamcoat and now, the 44-year-old is training for her part in ITV mystery thriller, Two Birds.
To help her achieve her goals, she recruited personal trainer and founder of 1st Class Bootcamp Tom Brown earlier this year. ‘The focus is on building her a strong, fit, healthy body that can perform under pressure,’ Tom tells Women’s Health UK. ‘It’s about improving strength, body composition (so, helping her burn fat and build muscle) and overall wellbeing – physically and mentally, rather than chasing extremes.’
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The pair strength train together four-five times a week, and there’s one key element to Sheridan’s programme: progressive overload. ‘Sheridan had trained before,’ Tom tells us. ‘But this approach to strength training is far more structured as we practice a clear, repeatable system which involves increasing the intensity week on week (a.k.a. progressive overload), usually by upping the weight she lifts in each exercise.
‘We also implement one strict rest day a week, as recovery is where your muscles have the time to grow back stronger and adapt, meaning she can lift heavier next time. It’s about doing the right exercises well – and doing them repeatedly. There are no quick fixes.’
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While Sheridan’s programme involves a mix of strength training, cardio and mobility, strength is the priority. ‘This is how Sheridan can build muscle as the stress that weight training places on your muscles forces them to adapt and grow back stronger,’ Tom explains.
Below, Tom shares the exact 45-minute lower-body strength workout Sheridan does every Monday.
A quick caveat: transforming your body composition isn’t driven by exercise or nutrition alone. To build muscle and burn fat, Tom says Sheridan also follows a high-protein diet, drinks 2-3L water daily, prioritises sleep and recovery, and limits toxins through alcohol, sugar and highly processed food.
Sheridan Smith’s 45-minute lower-body workout
Warm-up and activation (8–10 minutes)
This is designed to activate the glutes and posterior chain (the muscles on the back of your body) before adding weight.
Do: 2-3 rounds with minimal rest between exercises and rounds
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Glute bridges: 15 x reps
Single-leg glute bridges: 10 reps x each side
Dorsal raises: 12–15 x reps
Clamshells: 12–15 reps x each side
Main strength workout (40 minutes)
Barbell back squat: take 3 seconds to lower, pause for 1 second, then extend to stand in 1 second. Do: 3-4 sets of 10-12 reps, resting for 90 seconds between sets. Home workout alternative: dumbbell front-rack squats
Dumbbell Bulgarian split squat. Do: 3 sets of 12-14 reps per leg, resting for 75-90 seconds between sets
Dumbbell straight-leg deadlifts. Do: 3-4 sets of 10-12 reps per leg, resting for 90 seconds between sets
Hamstring curl machine. Do: 3 sets of 12-15 reps, resting for 45-75 seconds between sets. Home workout alternative: Stability ball hamstring curl/dumbbell glute bridge
Seated leg curl (single leg). Do: 3 sets of 12-15 reps, resting for 60 seconds between sets. Home workout alternative: Dumbbell glute bridge (heels close to glutes)
Dumbbell weighted step-ups. Do: 2-3 sets of 15-20 reps, resting for 60-90 seconds between sets. Home workout tip: Use a sturdy chair or stairs if no access to a bench
Cool down:
Forward fold into half lift: 4-5 breaths
Low lunge hip flexor stretch: 30 secs x each side
Transition to hamstring stretch: 30 secs x each side
Downward dog: 4-5 breaths, gently pedalling the heels
Pigeon pose: 30-45 secs x each side
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Sheridan Smith’s weekly workout routine
Monday: 45-60 mins strength training (lower-body focus)
Tuesday: 30-45 mins low-impact cardio + core work + mobility
Wednesday: 45-60 mins strength training (upper-body push/pull focus)
Thursday: Active recovery (walking, mobility, light movement)
Friday: 45-60 mins full-body strength + conditioning
Saturday: Outdoor movement (long walk, hike or steady cardio)
Sunday: Full rest and recovery
As Women’s Health UK’s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism.
After earning a first-class degree in journalism and NCTJ accreditation, she secured her first role at Look Magazine, where she launched the magazine’s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!
Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner’s World and Red. Today, she oversees all fitness content across Women’s Health online and in print, spearheading leading cross-platform franchises, such as ‘Fit At Any Age’, which showcases the women proving that age is no barrier to exercise.
She has also represented the brand on BBC Radio London, plus various podcasts and Substacks – all with the aim to encourage more women to exercise and show them how. Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram.
Short, no-equipment workouts are racking up billions of views as consumers ditch traditional gym routines for fast, accessible fitness that fits into everyday life
Gym membership might be at an all-time high, but there’s a whole population of people going after their workout goals without a a traditional location or routine.
Just as people are drawn to short-form content on social media, they’re also gravitating toward short-form fitness — also known as “exercise snacks.”
Data from AI-powered analytics platform Virlo scoured more than 1,000 online videos with more than 2.2 billion views, finding that 5–15 minute routines on social media are outperforming traditional gym content, achieving higher engagement as they lower friction and make fitness feel immediately achievable.
Over three-quarters (76%) of trending fitness content across TikTok, Instagram and YouTube was no-equipment workouts that catered to audiences short on time, the report found.
Within that content, videos pushing specific body part targeting and transformation — especially abs, glutes and arms — had three to five times more engagement, while phrases like “no equipment,” “home workout” and “do anywhere” amplified shares. Videos that promised results within a certain number of days or expressed urgency (“lose fat fast” or “10 days to abs”) also saw higher views, especially repeat visits.
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The trend reflects a broader shift online toward low-commitment, accessible and quick-results fitness that can seamlessly fit into the confines of everyday life. The videos are typically being posted by “micro-creators” without huge followings who post relatively simple routines.
These mini workouts appeal to the ubiquitous desire for instant gratification, while reducing the intimidation of structured gym routines, potentially increasing the chance of people who might not work out at all engaging in some form of exercise.
While the credibility of these creators’ claims to transform body composition in short windows with these movements is up unknown, there is science backing the effectiveness of exercise snacks.
A meta-analysis from last year found that short, structured bouts of movement — about five minutes of moderate-to-vigorous exercise — significantly improved cardiovascular fitness in adults, and slightly improved endurance among older adults, supporting the idea that any movement is better than none, especially if it lowers the barrier to entry to exercise.
Elaine LaLanne is spending the days since her 100th birthday with the same healthy habits she’s been cultivating for decades: exercising every day and eating a nutritious diet.
She starts each morning with abdominal exercises, leg lifts and and pushups, noting she’s “very strong in the core.”
The widow of famed fitness guru Jack LaLanne credits her husband for turning her life around. He hosted the first TV exercise show starting in the 1950s and has been called the “father of the modern fitness movement.”
She recalls initially dismissing him as “this muscle man” when they first met in 1951 — LaLanne booked him to perform pushups during a TV program she was producing — but becoming intrigued by his healthy lifestyle.
At 100, Elaine LaLanne still works out every day. She was born on March 19, 1926.
“I wouldn’t be here today if I hadn’t met Jack LaLanne. I was always eating chocolate donuts and smoking cigarettes and eating candy bars for lunch,” the centenarian, who lives in California, tells TODAY.com.
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“He told me, ‘You should be eating apples and bananas and oranges.’ I said, ‘Are you kidding?’ Then I changed my tune, and I’ve been a convert ever since. I know that’s why I lived to be 100.”
She stopped smoking, started eating healthier and began exercising. The couple married in 1959. She says most women didn’t work out in those days, but the “The Jack LaLanne Show” got many female viewers interested in exercise.
Elaine LaLanne was a regular part of the program, and became an author and public speaker, touting the benefits of exercise and good nutrition and earning the nickname “The first lady of fitness.”
The LaLannes, aka “the father of modern fitness” and the “first lady of fitness.”
She was married to Jack LaLanne until his death at 96 in 2011.
The Health & Fitness Association inducted the couple into its Hall of Fame in March.
Here are Elaine LaLanne’s simple tips for living a long and healthy life:
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Exercise Every Day
The centenarian has been exercising daily for most of her life.
At 100, before LaLanne gets out of bed, she still does 20 “jackknife” ab exercises every day, a routine she’s followed for years. The core workout involves starting in a lying position, then lifting the torso and legs at the same time, ending up in a V-shaped position.
She also does leg lifts and other leg exercises while lying down, then gets up to do pushups against a wall or sink.
When LaLanne was younger, she used to be able to do 50 full-body pushups. She also worked out with weights and used a treadmill. Her workout sessions usually lasted 30 minutes.
Swimming was another favorite form of exercise. “Jack said swimming is probably one of the best all over exercises one can do,” she notes. Swimming is one of the best sports for a long healthy life, studies confirm.
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Elaine LaLanne in 2016.
Eat a Healthy Diet
LaLanne doesn’t follow any particular eating plan, like the Mediterranean diet or a low-carb diet. She calls her approach “just plain old watching what you want to put in your mouth.”
When you eat, ask yourself: “What is this going to do for me?” she advises.
Her typical breakfast might be yogurt mixed with protein powder and topped with blueberries, strawberries and other fruit. She’s never been a coffee drinker, so she prefers to have a cup of cocoa. Cocoa has antioxidant properties, enhances cognition and boosts positive mood, studies have found.
For dinner, she loves to eat salmon or chicken, but otherwise doesn’t consume a lot of meat. The rest of her plate is filled with a lot of vegetables, plus rice or potatoes.
“I love potatoes. I grew up in the Midwest, and I’m still a potato lover,” she says. “It’s just simple, simple things. I eat like most people.”
She eats just enough so that her stomach is full without overindulging.
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Live Life in Moderation
Her husband was extremely disciplined and didn’t eat dessert, opting for fruit and figs to satisfy any sugar cravings.
She followed suit and didn’t have any cake or ice cream for decades, but then rebelled.
Elaine and Jack LaLanne.
“I said, ‘Jack, I’m 80 years old, and if I want a piece of cake, I want to have a piece of cake,’” she recalled.
“One candy bar is not going to kill you. … When you overindulge, that’s the downfall. And if you just have a little of this, a little of that, it’s not going to kill you. That’s what I believe.”
She has the same approach to alcohol, enjoying an occasional glass of wine.
Be Consistent
Jack LaLanne said, “It’s not what you do some of the time that counts. It’s what you do most of the time,” his wife points out.
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She sums up her own philosophy as the acronym ARCH.
A for attitude.
R for resistance — “If you resist that muscle, it’s going to work for you. If you resist the food that’s undermining your health, you’re going to be healthier,” she says.
C for consistency.
H for harmony.
Mark Wahlberg has plans to make a documentary about the LaLannes.
Think Positive
“I’m a very positive person, and I don’t let anything bother me,” LaLanne says.
“If people could get rid of negativity, they would be a lot happier.”
Her husband encouraged that mindset, always reminding the family, “We do not talk negative in this house,” she recalls. He was also a believer in visualizing a positive outcome before it happened.
Accept and Persevere
When LaLanne’s 21-year-old daughter died in a car accident, she got through the tragedy by telling herself she couldn’t change things, so she had to accept what had happened.
“Just before I turned 100, I was thinking, how can I sum this whole thing up in all my life? I thought about my acceptance,” LaLanne says.
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“Through my life, I’ve accepted what I’m handed, and then I persevere. … Those two things are my mantra.”
She’s still applying that mantra today as she deals with macular degeneration that’s caused her to lose sight in one eye. LaLanne accepts her worsening vision but looks for ways to work around it. She can still see her computer screen and keep writing, so she perseveres.
