How to Stay Fit at Work with Zone 2 Cardio
Remote work was at its zeitgeist from around 2020 to basically now, with 2025 being a turning point in seeing fully remote setups almost completely disappear for the most part. Companies are putting mandates back in place to remove all remote work options or severely limiting how often their employees work from home, with most employees having the remote option only once a week now, if that.
Many people are finding that going back to a commuter lifestyle seriously drains their energy and disrupts their work-life balance, with almost no time left to devote to their health and well-being. But, whether you’re working from a busy office or are calling into meetings from your den every day, sitting all day can wreak chaos on your back, posture, and cause weight gain. Here’s the good news, though: you don’t need to hit the gym daily to stay healthy.
💓 What Exactly Is Zone 2 Cardio?
Zone 2 cardio is a LISS (Low-Intensity Steady State) type of aerobic workout that keeps your heart rate at around 60–70% of your maximum. With Zone 2, you should still be able to talk in full sentences, but feel slightly out of breath – think fast walking, or casual cycling. Not too slow, not too fast. In between.Being in the 60–70% heart rate zone from working out is often disregarded, but it’s where the real magic happens. At this rate, your body starts using fat as energy, improving endurance, and supporting long-term metabolic health.
🚶 Is Walking a Zone 2 Cardio?
Yes! Walking totally counts as Zone 2 cardio, as long as you keep a steady pace that slightly elevates your heart rate. You can try walking faster than usual, maybe even add an incline, or walk longer than you usually do, depending on your fitness level.
Quick Zone 2 cardio check:
- You can hold a conversation, but not sing.
- You’re warm and lightly sweating, but not winded.
- You end the session feeling refreshed, but not completely worn out.
Whether it’s a walk around the block, up the stairs a few times, or on a treadmill, it all adds up.
💼 How to Get Zone 2 Cardio at the Office or Working Remotely
Whether you’re working at the office or at home, Zone 2 cardio training is all about consistency, not ferocity. Below are easy, work-friendly ways to get your heart pumping and increasing your energy, without interrupting your daily routine.
1. Schedule Mini Movement Breaks
Set a timer to walk for 3 to 10 minutes every hour on the hour. Even shorter walks at a Zone 2 pace can help to raise circulation and prevent the horrible afternoon crash.
2. Try Walking Meetings
If your meetings are over the phone or on Zoom, but you don’t have to be on camera, try walking outside (or pacing indoors) instead of taking them at a desk in an office. Bonus: Fresh air often brings out better ideas.
3. Invest in a Treadmill Desk or a Walking Pad
With an under-desk walking pad or a treadmill desk, you can achieve up to 5,000+ steps in between emails and Excel spreadsheets, without missing a beat.
4. Make Lunch a Walkable Moment
A steady but brisk 10 to 15 minute post-lunch walk not only supports digestion but also qualifies as a full Zone 2 fat-burning session. It will help bust that post-lunch fatigue we all feel after eating.
5. End Your Day with a Wind-Down Walk
Wrap up your workday with a light 5 to 10-minute walk to switch out of work mode and into relaxation.
Examples Of Zone 2 Exercises
✔️Walking: Brisk walking, especially uphill, can be a great way to stay in zone 2.
✔️Rucking: Take your leisurely walk to another level with a weighted backpack or a vest that can increase your heart rate to zone 2 levels.
✔️Light Running: Light jogging or a slow, steady run where you can still converse normally is ideal.
✔️ Cycling: Both outdoor and indoor cycling can be beneficial for Zone 2, especially on flat terrain or with an easy resistance level.
✔️ Swimming: Modest-paced swimming, focusing on a steady flow rhythm rather than sprinting, can be a good option for Zone 2 cardio as well.
✔️Rowing: Using a rowing machine at a comfortable pace can help you stay within zone 2.
✔️ Elliptical Workouts: The elliptical machine, when used at a steady but moderately challenging pace, can provide training to maintain your Zone 2 heart rate.
✔️Hiking: A medium-paced hike with different terrain (think uphill, downhill) can also be a good zone 2 activity.
✔️Rollerblading: Walking or hiking not your thing, but you still want an outside cardio activity? Dust off your rollerblades and enjoy a leisurely skate to help you achieve zone 2 training.
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🌟 The Real-Life Benefits of Zone 2 Training
You don’t need to jog hard or sign up for intense HIIT classes where you sweat buckets to see positive results. Zone 2 training can be a wellness game changer, especially for on-the-go work professionals.
✅ Improved Fat Burning
The Zone 2 heart rate zone is for efficiently tapping into fat as fuel, making it ideal for weight management and stable energy throughout the day.
✅ More Energy, Less Burnout
Zone 2 boosts mitochondrial function (a.k.a. your energy factories), giving you more stamina over time with less chance of fatigue.
✅ Heart & Metabolic Health
This low-intensity training boosts heart health, improves circulation, and reduces inflammation, all while being easier on the joints.
✅ Sharper Focus
Need to clear your head between meetings? A Zone 2 walk can lower cortisol, lift your mood, and decrease stress, without overloading your nervous system.
🎯 The Best Way to Exercise While Working? Start Where You Are
You don’t need to turn your entire life upside down with high-intensity exercise to feel good, especially if you’ve never worked out regularly. You just need to move more and consistently, and Zone 2 cardio is one of the easiest, most sustainable ways to do that.
Whether you’re walking in circles around your work building, walking up stairs, or walking on a treadmill desk, just keep in mind that the best kind of exercise is the one you’ll actually do.
Moderate walking, cycling, rollerblading, or running all contribute to a healthier lifestyle, no matter your fitness level.
