15-Minute Zone 2 Cardio Workout (All Standing)
Improve your heart health, burn calories and increase overall fitness at home with this fun, all-standing Zone 2 cardio workout! Zone 2 cardio (also called “low intensity steady state” cardio) is a form of training that increases aerobic fitness and endurance without putting too much strain on the joints. This accessible form of cardio is effective for everyone from beginners to advanced fitness enthusiasts.
Zone 2 cardio is one of the top-trending fitness topics of the year – and one I actually think works.
Zone 2 cardio (also sometimes called “base training” or “LISS cardio“) is rapidly increasing in popularity because it’s accessible, efficient, and less strenuous on the body than high intensity interval training (HIIT).
I like to think of Zone 2 cardio as strength training for my heart.
There are five “heart rate zones” based on a percentage of your maximum heart rate. These range from Zone 1 (light exercise) to Zone 5 (all-out effort) (Cleveland Clinic). Your Zone 2 heart rate should be between 60-70% of your max heart rate.
Zone 2 training is the sweet spot between effort and results.
Zone 1 and Zone 2 training are sometimes called the “fat burning zones”. In these lower heart rate zones, we’re working at low-to-moderate intensity for an extended time period, and our bodies burn fat as fuel. When we move into Zone 3, Zone 4 and Zone 5, the intensity level increases, the workouts get shorter, and our bodies use more carbohydrates and protein as energy.
Today’s Zone 2 workout uses one dumbbell to build strength while pushing our heart rates into the aerobic exercise zone, increasing endurance, improving heart health and burning calories.
15-Minute Zone 2 Cardio Workout with Weights
Get your heart pumping, burn calories, and build total body strength with this all standing Zone 2 cardio workout.
I recommend incorporating low impact cardio to your weekly workout routine 1-2 times a week to increase cardiovascular health and endurance.
Workout Equipment:
One Medium/Heavy Dumbbell.
We’re using 15-20 lbs for this cardio workout with weights.
Workout Instructions:
Follow along with the guided Zone 2 Cardio Workout Video on YouTube, led by certified personal trainer Lindsey Bomgren.
Your Workout Looks Like This:
- 10 Zone 2 Cardio Exercises with Weights (All Standing)
- Timed Intervals (40 seconds of work, 15 seconds of rest. Perform as many reps as possible with good form within the timed interval.)
- Perform Each Exercise x1 Set (No Repeats)
Prefer to Watch On YouTube?
Zone 2 Cardio
Workout Outline
- Squat and Dumbbell Chop
- Weighted Lateral Heisman Runner
- Dumbbell Swing and Single Arm Shoulder Press
- Lunge, High Pull, Rotation and Cross Body Crunch (Right)
- Squat Jack and Press Jack
- Lunge, High Pull, Rotation and Cross Body Crunch (Left)
- Alternating Curtsy Lunge
- Weighted High Knees with Bicep Hold
- Deadlift, Clean and Side Step Squat Thruster
- Staggered Stance Uneven Ground Pound
4 Best Zone 2 Cardio Exercises with Weights
Squat and Dumbbell Chop
Targets: Glutes, quads, hamstrings, biceps, shoulders and core.
Working the lower body increases your heart rate more than the upper body because the muscles are larger and require more oxygen.
How To Do Dumbbell Squats and Chops
- Stand with feet shoulder-width apart, toes pointing straight ahead or slightly angled out away from the body. With both hands, hold one dumbbell vertically between your legs.
- With your weight in your heels, sit your hips back. Lower your hips down until they are parallel with your knees, bent at a 90-degree angle.
- Then drive through your heels to stand, squeezing your glutes to stand tall. As you stand, drive the dumbbell up across your body, catching it at your left shoulder. At the same time, tap your right toes out to the right, forming a long line from your right toes to the dumbbell on your left shoulder.
- Reverse the movement, bringing the dumbbell back between your legs as you step your right foot in, returning to the starting position.
- Repeat, performing another squat before driving the dumbbell to your right shoulder, tapping your left toes out to the left at the same time.
Weighted Lateral Heisman Runner
Targets: Legs, outer glutes (gluteus medius and abductors), quads, inner thighs, chest, shoulders, abs and core.
How To Do Weighted Lateral Heisman Runners
- Start standing with feet shoulder-width apart. Option to hold a dumbbell vertically at your chest, elbows tucked in (goblet hold). Slightly bend your knees, finding an athletic loaded position.
- Leading with your left foot, quickly take two lateral steps to the left.
- On the second step, drive your right knee up towards your chest, balancing on your left foot.
- Reverse the movement, stepping out with your right foot and following with your left for two steps.
- Then, drive your left knee up towards your chest, balancing on your right leg.
- Continue this pattern, alternating sides and keeping your core engaged.
Squat Jack and Press Jack
Targets: Legs, glutes, quads, hamstrings, outer glutes (side butt), inner thighs, calves and core.
Increase your heart rate by pushing a dumbbell overhead, or lower your heart rate keeping the weight at your chest.
How To Do Squat Jacks and Press Jacks
- Start in an athletic stance or loaded squat position, with your feet shoulder-width distance apart and a slight bend in your knees. Hold one dumbbell horizontally between your legs.
- With your chest upright and your core engaged, “jack” your feet out and lower your hips into a low squat, aiming for 90 degree bends in both knees. Lower the dumbbell towards the ground as you lower your hips.
- Then, inhale as you “jack” your feet into a narrow stance, pulling up through your inner thighs to pull your legs together and stand tall. As you stand, clean the dumbbell up, catching it at your chest.
- Finally, exhale as you press the dumbbell straight overhead as you “jack” your feet out wide before lowering the dumbbell, returning to the starting position.
Modification: Perform taps instead of jacks to keep this exercise low impact.
Alternating Curtsy Lunge
Targets: Legs, quads (thighs) and gluteus maximus (butt), hip flexors and core.
How To Do Alternating Curtsy Lunges
- Stand with feet hip-distance apart, holding one dumbbell in your left hand.
- Step your left leg back into a curtsy lunge (left knee should meet right calf), left knee lowers towards the mat. Lower your hips until both knees reach a 90-degree angle, front thigh parallel to the floor.
- Then squeeze your right glute to reverse the movement, stepping your left foot back to center and standing tall. Transfer the dumbbell from your left hand to your right hand.
- Then, repeat on the opposite leg, stepping your right leg back into a curtsy lunge before squeezing through the left glute to stand tall, returning to the starting position.
Modification: Hold one weight at your chest rather than transferring the weight between your hands.
Free 2-Week Strength + HIIT Program
Zone 2 Cardio FAQs
What Is Considered Zone 2 Cardio?
Zone 2 heart rate training (also called low intensity steady state cardio, or LISS training) is a form of exercise where you perform low-to-moderate aerobic activity for a sustained period (typically around 30-60 minutes). Popular examples include walking, cycling, swimming and rowing.
How Do I Know I’m In Zone 2?
Use a heart rate monitor for the most accurate data. I personally track my heart rate zone on my Garmin Venu 3s. During Zone 2 cardio, we want our heart rates to be 60-27% of our maximum heart rate, or just below the anaerobic training zone. To calculate your max heart rate, subtract your age from 220. If you don’t have a heart rate monitor available, you can perform the “talk test”. You should be able to hold a conversation during Zone 2 cardio.
Is Zone 2 Cardio Good For Fat Loss?
Yes, Zone 2 cardio is an effective way to burn calories, create a calorie-deficit, and burn fat. During zone two cardio, our bodies burn fat as fuel rather than using the glycogen stored in our muscles. This can be effective for supporting fat loss goals.
How Long Should A Beginner Do Zone 2 Cardio?
As a certified personal trainer, I recommend starting with 10 to 20 minutes of Zone 2 cardio, two to three times a week. As you increase your fitness level, you can gradually increase the duration, and add in beginner full body strength workouts, like this beginner arm workout and beginner leg workout.
What Are The Benefits of Zone 2 Cardio?
Zone 2 cardio is increasing in popularity because it is an accessible and effective form of cardio. This low impact form of cardio is a great alternative to intense exercise and high intensity workouts for anyone struggling with joint pain, adrenal fatigue, hormone issues and more.
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