Fitness

8 Workouts that improve endurance and fat burning

Published

2 weeks ago

February 5, 2026

8 Workouts that improve endurance and fat burning

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 there are legit 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 instructor Rebecca Kennedy tells 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 what zone 2 cardio is 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.

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’s endurance 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 your cardiovascular system run 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 and metabolic 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 of marathon training programs.

At the same time, frequently training with zone 2 cardio can also benefit you during higher-intensity exercise, like weightlifting or HIIT 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 the Apple 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 is perceived 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.

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.

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 a ton 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 the benefits of nature while 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 out these 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.

Original article appeared in Self

Click to comment

Fitness

Your Fitness: Learn about chest workouts with Gainesville Health & Fitness

Published

10 minutes ago

February 16, 2026

Press Room

Your Fitness: Learn about chest workouts with Gainesville Health & Fitness

GAINESVILLE, Fla. (WCJB) – In this week’s edition of Your Fitness, Gainesville Health and Fitness trainer Adam Brandel shows you some different chest workouts you can do and different variations of the push-up.

For more information on these workouts and more, you can go a to the Gainesville Health and Fitness website HERE

RELATED: Your Fitness: Learn about group HIIT classes with Gainesville Health & Fitness

Click here to subscribe to our newsletter.

Fitness

The Mini Stepper Is Going Viral for Being a Cheap and Effective Workout. Is It Worth the Hype?

Published

12 hours ago

February 15, 2026

Press Room

The Mini Stepper Is Going Viral for Being a Cheap and Effective Workout. Is It Worth the Hype?

Welcome to Start TODAY. Sign up for our Start TODAY newsletter to receive daily inspiration sent to your inbox — and join us on Instagram!

These days, it seems like TikTok is all about trying to sell you stuff that can make you slimmer and more attractive. As a health journalist, I’m generally skeptical about the diet and fitness products I encounter online, but when I saw account after account extolling mini steppers of various brands — cost effective, easy to do while watching TV and actually a good workout! — I decided to try it.

I’m lucky to have access to a gym in my building, and I enjoy running outside, as well as using my Peloton. So, I was mostly wondering if a mini stepper lurking in the corner of my living room would help me squeeze more movement into my evenings and weekends when I’d otherwise be catching up on “Vanderpump Rules.” The short answer is yes, it absolutely did, though I don’t think the mini stepper is a good fit for everyone.

Here’s what to know before buying your own.

What is a mini stepper?

Mini steppers are small workout machines that are conceptually similar to a StairMaster. You stand on the machine and move the pedals up and down, simulating climbing stairs. With some mini steppers, you can change the difficulty level by increasing the resistance of the steps or range of the pedals.

Mini steppers re-create the motion of climbing up stairs, so you can definitely work up a sweat using one.Tyler Essary / TODAY

Some steppers also have resistance bands so you can incorporate an arm workout. But for those that don’t, using a pair of handheld weights while you step should be quite effective, too.

The mini stepper I used for this review is made by Sunny Health & Fitness. It comes with resistance bands and a twistable knob to make stepping more difficult. By tightening the knob, you increase the angle of the pedals so it’s more strenuous to push them down.

The Sunny stepper also has a digital face that tracks the number of steps, calories burned and how long you’ve been working out. You can also use the SunnyFit app for workout inspiration.

Sunny Health & Fitness Total Body Smart 2-in-1 Stepper Machine

Is a mini stepper good for weight loss?

My goal with using a mini stepper was not to lose weight, so I didn’t track my progress in this way. But there are lots of people who’ve shared their experience online about losing weight with their mini steppers.

One mom of four said that she used it to walk either a mile or 30 minutes every day for 30 days and she lost over 5 pounds. Another TikToker posted that she was down 6 pounds after just two and a half weeks of 10,000 daily steps on her mini stepper.

Research also shows that climbing stairs is associated with lower body weight.

Does the mini stepper actually work?

The answer to this question depends on your fitness goals, but it worked for me for a few reasons:

I exercised more during the winter. When it’s cold and gets dark early, the last thing I want to do is leave my apartment, let alone go for a run outside. The mini stepper allowed me to exercise from the comfort of my living room, which set a great foundation for working out more when the weather got nicer.

It felt like a good workout. Climbing up stairs for 45 minutes to an hour without stopping is no joke. Some days, I was too tired to even use the resistance bands, that’s how serious of a workout it was. I definitely felt sore the next day, especially after the first few uses.

I built up muscle tone and endurance. I didn’t have a regular workout routine when I started using the mini stepper this past winter, so I could definitely see my arms, legs and glutes get more toned after a few weeks of using it.

I had fun. Let’s be honest: Most of us don’t actually enjoy working out — that’s why we try to distract ourselves while doing it. If you’re one of these people, the mini stepper is great because you can easily set it up in front of your TV, watch one episode of your favorite show and that’s your movement for the day.

photo of maura on a mini stepper — The mini stepper helped me discover a love for moving my body heading into the spring and summer.Tyler Essary / TODAY

How long should you walk on a mini stepper?

I would use my mini stepper for 30 minutes to an hour each time, and that felt like a pretty solid workout. It would take me about 45 minutes to do around 1,000 steps.

There are lots of mini stepper workout routines available online that range from 15 or 20 minutes to an hour. The SunnyFit app also has workout options of varying lengths for its 2-in-1 Smart Stepper.

To lose weight with walking, it’s generally recommended that you walk for 45 to 60 minutes a day, five to six days a week.

Pros of the mini stepper

I’ve already gotten into some of the pros of the mini-stepper, but here are a few more:

Super easy to do at home. I have a Peloton in my apartment, but the mini stepper still felt more approachable on days where I really didn’t want to work out.
Small and easy to store. Most at-home workout machines take up a lot of space, but not this one! As someone who’s run a lot on the treadmill and done a lot of spinning, I believe the space-to-quality-of-workout ratio for the mini stepper is the best.
Quiet. It definitely makes a little bit of noise, but it’s not anything your downstairs neighbors would be able to hear. It didn’t bother my dog too much, and he’s very excitable.
Good workout. I really did feel like my leg and arm muscles were burning, and if I made a conscious effort to try to step extra fast, I could definitely get winded.
Cost-effective. I think $80 is a pretty good deal for a space-efficient machine that delivers a good workout that you can do while multitasking or more intensely for a shorter period. It also feels pretty sturdy, given the price point.

Cons of the mini stepper

There were a few things that I didn’t love about my mini stepper:

Hard to coordinate. I found that there was a bit of a learning curve with figuring out how to step and use the resistance bands at the same time. I didn’t have as much trouble when using small dumbbells.
Balance issues. When I increased the angle of the pedals to make the workout harder, I occasionally found myself losing balance on the machine, which would wobble a little bit as a result.
Not a must-have if you have easy access to other machines. If you’re easily motivated to go to the gym or you already have another workout machine that you like in your home, I don’t think the mini stepper will add much to your routine, unless you’re looking for diversity or to try something new.

Should you get a mini stepper?

Based on my experience of using the mini stepper for a few months, I think it is a great option for people who are busy and easily find excuses not to workout.

Because you can keep the stepper in your home without taking up too much space and you can do other tasks while stepping, it’s a seamless way to start moving on a regular basis. Plus, it really does feel like a good workout, and many have said it can help with weight loss, if that’s your goal.

That said, I think people with a lot of fitness experience, or who enjoy going to the gym or using an existing machine in their home, like a treadmill or stationary bike, might get less out of the mini stepper.

Fitness

60 Sweat-Worthy Gifts for Seriously Active People

Published

1 day ago

February 15, 2026

Press Room

60 Sweat-Worthy Gifts for Seriously Active People

Tom Price is a reviews editor for Popular Mechanics while also contributing to Runner’s World, Best Products, and Bicycling. Here at Popular Mechanics, Tom loves testing out home appliances, smart tech, gear for city life and outdoor adventures, small gadgets like watches and multitools, and anything else you can find piled up at his hoarder’s nest of a desk.

Prior to working here, Tom attended NYU, graduating with a degree in English and a minor in creative writing. He also wrote for Best Reviews, The Daily Beast, and other publications covering tech, fitness gear, gadgets, and lifestyle products. Furthermore, he covered startup news, pop culture, and even professional wrestling. To follow more of his work, check back here for new stories.