I’ve designed a 4-week Zone 2 training plan for people who want to burn fat, improve their shape, and elevate their aerobic fitness.
Zone 2, also known as endurance cardio or base training, is a low to moderate-intensity effort that you could maintain for a long time while humming or having a casual conversation with your companion.
It involves performing exercises at 60-75% of the maximum heart rate (MHR), which is calculated by subtracting your age from 220. For example, if you’re 30, your MHR would be 190 beats per minute. This means that during Zone 2 cardio, your heart beats around 114-142 times per minute.
Zone 2 cardio’s primary goals are to build aerobic capacity, stimulate fat loss, maintain a healthy heart, and prepare for high-intensity interval training (HIIT).
Zone 2 Cardio Examples
Although any exercises that are done at a moderate heart rate can be a part of Zone 2, here are some popular and best exercises you can include in your Zone 2 training program:
- Jogging
- Bicycling
- Elliptical Trainer
- Rowing
- Jumping Rope
- Swimming
- Hiking
- Wall Ball Shots
- Bodyweight Cardio
8-Week Zone 2 Training Plan to Elevate Your Fitness
Workout Type | Bodyweight Endurance Training |
Program Duration | 4-8 Weeks |
Sessions/Week | 3 Days a Week |
Duration/Session | 45-60 Minutes |
Training Goal | Improve Aerobic Capacity and Body Composition |
Target Gender | All Male and Female |
Experience Require | Beginner to Intermediate |
Suitable Age Group | 16-50 Years |
This program involves training three times a week. On your first day, you’ll do aerobic training with gym machines; on the second day, you’ll use your body weight to improve your aerobic power; and on your third day, you’ll train in nature (outdoors) for maximum benefits.
Monday – Cardio Machines Workout
Exercise | Activity |
---|---|
Treadmill Run | 20-minute @8-10kmph |
Stationary Bike | 10-minute @65% MHR |
Elliptical Trainer | 10-minute @60% MHR |
Rowing Machine | 5-minute @70% MHR |
Wednesday – Bodyweight Aerobic Workout
Exercise | Activity |
---|---|
Burpees | 5 burpees x 10 sets, 30-second rest after each set |
Mountain Climber | 30 seconds x 10 sets, 30-second break between sets |
Bear Crawl | 30 seconds x 5 sets, 30-second rest between sets |
Crunches | 10 reps x 5 sets, 30-second rest after each set |
Box Step Ups | As many reps as possible in 5 minutes (60-70% of MHR) |
Jumping Rope | 5-minute @70% MHR |
Friday – Outdoor Cardio Workout
Exercise | Activity |
---|---|
Running | 10-minutes |
Hiking | 30-minutes |
Walking Lunges | 5 reps per leg x 5 sets |
Shoulder Taps | 10 taps per side x 5 sets |
Who Can Do Zone 2 Workout?
From beginners and pros to teenagers and old people, anyone who wants to burn fat and elevate their aerobic power can do Zone 2 cardio.
Zone 2 cardio is generally low to moderate intensity and can improve cardiovascular fitness, endurance, and fat-burning capabilities.
It can also serve as an active recovery session and can be part of a rehabilitation program for individuals recovering from surgeries and injuries (but only after consulting with your doctor).
How Often Should You Perform Zone 2 Cardio?
Zone 2 cardio is not taxing on the heart like HIIT, so depending on your fitness level, you can do it two to six times a week.
For example, if you’re a beginner, I recommend starting with a two-day weekly workout. However, if you’ve been working out for a while, you can do zone 2 cardio six times a week in the morning and lift weights three to five times in the evening.
What’s The Best Time to Do Endurance Cardio?
Morning is the best time to perform Zone 2 cardio. Several studies have demonstrated that doing cardio at a heart rate of 60-75% in the morning helps enhance aerobic capacity, promotes fat loss, improves blood sugar, and enhances athleticism.1 Seo, D. Y., Lee, S., Kim, N., Ko, K. S., Rhee, B. D., Park, B. J., & Han, J. (2013). Morning and evening exercise. Integrative medicine research, 2(4), 139–144. https://doi.org/10.1016/j.imr.2013.10.003, 2 Schumacher, Leah M et al. “Consistent Morning Exercise May Be Beneficial for Individuals With Obesity.” Exercise and Sport Sciences Reviews vol. 48,4 (2020): 201-208. doi:10.1249/JES.0000000000000226, 3Arciero, Paul J et al. “Morning Exercise Reduces Abdominal Fat and Blood Pressure in Women; Evening Exercise Increases Muscular Performance in Women and Lowers Blood Pressure in Men.” Frontiers in Physiology vol. 13 893783. 31 May. 2022, doi:10.3389/fphys.2022.893783
However, I recommend consuming a small meal, such as a banana, protein bar, or Greek yogurt, 30 minutes to one hour before training. This will ensure you’ll have an efficient workout session.
Download The Zone 2 Cardio Workout PDF
References
- 1Seo, D. Y., Lee, S., Kim, N., Ko, K. S., Rhee, B. D., Park, B. J., & Han, J. (2013). Morning and evening exercise. Integrative medicine research, 2(4), 139–144. https://doi.org/10.1016/j.imr.2013.10.003
- 2Schumacher, Leah M et al. “Consistent Morning Exercise May Be Beneficial for Individuals With Obesity.” Exercise and Sport Sciences Reviews vol. 48,4 (2020): 201-208. doi:10.1249/JES.0000000000000226
- 3Arciero, Paul J et al. “Morning Exercise Reduces Abdominal Fat and Blood Pressure in Women; Evening Exercise Increases Muscular Performance in Women and Lowers Blood Pressure in Men.” Frontiers in Physiology vol. 13 893783. 31 May. 2022, doi:10.3389/fphys.2022.893783