Zone 2 cardio is a popular exercise method that keeps your heart rate at about 60% to 70% of its maximum.
This means working out at a light to moderate intensity where you can still talk but are breathing a bit harder. It’s different from high-intensity workouts because it’s easier to sustain for longer periods.
This type of cardio includes activities like brisk walking, jogging, cycling, swimming, or rowing. The goal is to strengthen your heart, improve endurance, and help your body use fat as fuel more efficiently.
While Zone 2 workouts don’t directly burn more body fat than intense exercise, they train your body to get better at using fat for energy.
This improves your overall fitness and helps lower risks of heart disease, diabetes, and other health problems. Plus, Zone 2 cardio is gentle on your body, allowing you to exercise more often without feeling burnt out.
To find your Zone 2 heart rate, subtract your age from 220 to get your maximum heart rate, then aim for 60% to 70% of that number during exercise.
You can check this with a heart rate monitor or use the “talk test”-you should be able to speak in short sentences but not carry on a full conversation easily.
Experts recommend doing at least 150 minutes of moderate-intensity exercise like Zone 2 cardio each week for the best health benefits. This workout style helps build a strong aerobic base, speeds recovery, and prepares you for harder workouts in the future.
In short, Zone 2 cardio is a smart, sustainable way to boost heart health, endurance, and fat-burning power without overworking your body.
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