Zone 2 cardio: What it is and why it works 

It’s easy to assume that losing weight means pushing yourself to the limit. But here’s the good news: you don’t always have to go all out to make meaningful progress.

Zone 2 cardio—sometimes called steady-state cardio or the “fat-burning zone”—has become a major trend in both fitness and longevity circles. And for good reason. From everyday exercisers to elite endurance athletes, people are discovering that you can get real results without feeling wiped out after every workout. 

Unlike high-intensity workouts that may leave you catching your breath, Zone 2 training is built around sustainability and consistency. It feels more doable for a longer period of time—and that’s one of the reasons it can be so effective.

Why is Zone 2 cardio a good workout when your goal is to lose weight? Let’s break down what it is, why it’s popular, and what the science says. For expert insight, Kayla Reynolds, MS, NASM-CPT, Director of Knowledge, Learning & Behavior at Noom, shares how zone 2 training helps balance sustainability, recovery, and weight loss.

What is zone 2 cardio?

Zone 2 cardio is a lower-intensity cardiovascular exercise. The idea is to work out at a more comfortable intensity—the kind where you can move and even chat without feeling out of breath. It’s ideal for longer workouts that leave you energized rather than exhausted. 

Often called the “fat-burning zone,” this type of training burns a greater proportion of calories from fat versus carbohydrates. Over time, it’s said to help build a strong aerobic foundation that supports daily energy levels, long-term cardiovascular health, and overall endurance.

How to calculate your zone 2 heart rate zone

Your heart rate zone can vary, but here’s the general equation. You can also use this helpful zone 2 cardio calculator to find your personal range.

To estimate your zone 2 heart rate, subtract your age from 220, then multiply that number by 0.6 and 0.7 to get your maximum heart rate.

Here’s a reference chart for different ages:

Age	Estimated max HR	Zone 2 (60%)	Zone 2 (70%)
20	200	120	140
30	190	114	133
40	180	108	126
50	170	102	119
60	160	96	112
70	150	90	105

What are the other heart rate zones?

Before we get into why Zone 2 is having its moment, it helps to look at how it fits into the full spectrum of heart rate zones. Each zone plays a different role in your fitness routine:

• Zone 1: Very light warm-up or recovery zone (about 50–60% of max heart rate)
  
• Zone 2: Light intensity/Aerobic endurance zone (60–70% of max heart rate)
  
• Zone 3: Moderate intensity/Tempo zone (70–80%)
  
• Zone 4: High intensity/Threshold zone (80–90%)
  
• Zone 5: Maximum effort/Anaerobic zone (90–100%)

Zone 2 cardio: Why it’s popular

Zone 2 has taken off because it meets people where they are. It isn’t overly strenuous and can be achieved through many activities, including walking, biking, or swimming. This flexibility and how many activities you can do make it easy to find something you like doing—and easier to stick with long term. 

• Good for your health: Zone 2 training plays a meaningful role in improving aerobic fitness and metabolic resilience. Research shows that consistent, moderate-intensity exercise helps your heart work more efficiently and teaches your body to use energy more effectively—benefits that extend far beyond weight loss.
• Easy to measure and maintain: You don’t need fancy equipment to know whether you’re in Zone 2. The talk test is one of the simplest ways to gauge your effort. “If you can talk in full sentences and have a conversation with someone,” says Reynolds. “Your breath will quicken, but if you’re gasping for air between words, that’s a cue you’ve pushed past Zone 2.”
• Perfect for beginners: Compared to HIIT or intense strength workouts, Zone 2 sessions are easier to recover from, making them a great entry point for beginners or anyone easing back into exercise. “Consistency is more important than intensity. Zone 2 cardio might feel easier to start and stick with. When you build habits you can sustain, that’s where you’ll feel and see real progress,” says Reynolds.
• It’s accessible: You can do Zone 2 cardio with many activities: walking, cycling, swimming, dancing, or simple at-home workouts with minimal equipment. Whether you’re walking on a treadmill or riding a bike outside, this steady, comfortable effort can fit easily into your daily routine.

Zone 2 cardio: Is it good for weight loss?

Can zone 2 cardio really help you lose weight? Here’s what the science says.

Claim 1: Zone 2 cardio burns more calories than other types

Verdict: It depends. 

Zone 2 burns fewer calories per minute than higher-intensity workouts. But because it feels comfortable, many people feel like they can keep it going longer. This could lead to more total calories burned in a session. 

Higher-intensity zones burn more calories in less time, but the tradeoff is that you might not be able to sustain the effort long enough to match the total energy burned in a longer, easier workout.

If you’re short on time, higher-intensity workouts can be the more efficient option because they burn more calories in a shorter window. As Reynolds explains, “There are great benefits to moving past steady-state cardio, especially for weight loss. You can push your heart rate closer to its upper zones to burn more calories in less time.”

Claim 2: You can only burn fat in zone 2 cardio 

Verdict: False.

The idea that Zone 2 is the fat-burning zone is popular, but the science isn’t that simple. Here’s what research shows:

• At lower intensities (like Zone 2, around 60–70% of max heart rate), a higher percentage of the calories you burn comes from fat. But the total number of calories burned is lower.
  
• As exercise intensity increases, your body shifts from burning mostly fat to using more carbohydrates for fuel.
  
• At higher intensities, you burn more calories overall. So even though a smaller percentage of those calories comes from fat, the total amount of fat burned can be similar—or even higher.
  

“A higher fat-burning percentage doesn’t always mean more fat burned,” says Reynolds. “Different exercise intensities challenge the body in different ways, so combining them can be more effective than sticking to just one.”

Is zone 2 cardio safe?

Zone 2 cardio is safe for most people, but everyone’s body is different. Keep these safety tips in mind:

• Rotate activities to prevent overuse injuries. You can alternate walking, cycling, swimming, or anything else you love doing. 
• Balance your routine with strength training. “Strength training is an important complement to cardio because it helps build stronger bones, support lean muscle mass, and improve overall health. It can also help reduce the risk of injury, ” says Reynolds. 
• Consult your doctor before starting. As always, everyone should consult with their healthcare provider before beginning a new exercise routine. 

Frequently asked questions about zone 2 cardio

Is zone 2 cardio just walking?

No, many activities can count as zone 2 cardio. Walking is one of the most common ways to reach Zone 2, but you could also cycle, swim, hike, row, or use an elliptical. The key is the intensity — you should be breathing more heavily than at rest, but still able to speak in full sentences.

How much zone 2 cardio should I do per week?

For most people, aiming for 150 minutes per week of moderate-intensity exercise is recommended for overall health. You can break that up however works best for you — for example, five 30-minute sessions or three longer sessions per week. If your goal is to improve endurance or fat metabolism, you might benefit from doing more.

How long should you do zone 2 cardio?

The answer depends on your fitness level and schedule. Beginners might start with shorter bouts (even 5–10 minutes) and gradually build up. More experienced exercisers, especially those training for endurance, might do longer sessions. The key is consistency — regular, steady movement at this intensity adds up.

Is yoga zone 2 cardio?

It can be — depending on the style and intensity. Gentle or restorative yoga usually keeps your heart rate below Zone 2, focusing more on flexibility and relaxation. However, power yoga or vinyasa flow, which includes more continuous movement, can raise your heart rate enough to enter the Zone 2 range or beyond.

Should you do cardio before or after resistance training?

There’s no single “right” order — it depends on your goals and how your body feels.

• If your focus is cardiovascular fitness or endurance, do cardio first.
  
• If your main goal is building strength, lift weights first so you’re not fatigued and can lift heavier weights.
  
• If you simply want to move and feel good, choose the order that keeps you most motivated.

The best routine is the one you’ll enjoy and stick with consistently.

Is HIIT better than zone 2 cardio?

Both matter. Zone 2 training builds your aerobic foundation and recovery; HIIT cardio challenges your heart and muscles to work harder. Combining both gives you broader fitness and health benefits than doing either alone.

The bottom line: Zone 2 cardio can build habits and help with weight loss

Zone 2 cardio doesn’t leave you drenched in sweat or with muscle pain, and that’s kind of the point. By keeping the intensity manageable, Zone 2 makes it easier to show up consistently, recover well, and build a strong aerobic base that supports heart health, metabolism, and everyday energy.

When it comes to weight loss, Zone 2 shines as part of a bigger picture. You might not burn the most calories per minute, but you’re more likely to stick with it, go longer, and come back the next day. Over time, that steady effort adds up—especially when you pair it with strength training, enough protein, and eating in a way that feels sustainable, not punishing.

It’s also not an either-or situation. High-intensity workouts, strength training, and Zone 2 cardio all do different things for your body. Mixing them tends to work better than betting everything on one approach—and it keeps exercise from feeling like a chore.

At the end of the day, the “best” workout isn’t the hardest one. It’s the one that fits into your life, keeps you moving, and doesn’t burn you out. If Zone 2 cardio helps you stay active, feel better, and build momentum, it’s doing exactly what it’s supposed to do.

And if you want help finding that balance—between movement, nutrition, recovery, and real life—the Noom app can help. Download Noom now to see all of our features on iOS & Android that support hitting your movement goals.