Too Tired to Work Out? Same.
Here’s What I’ve Learned About Zone 2 Cardio.
One of the hardest parts of being a chronically tired girly is the loop of needing movement to feel better—but not having enough energy to get started. Personally, I’m tired of being too tired to exercise.
When I started looking into gentler ways to move my body, I kept seeing the term Zone 2 cardio. I didn’t know what it was at first—but it turns out, it might be a more approachable way to build ene
rgy without burning out.
What Is Zone 2?
Zone 2 refers to a moderate level of aerobic activity that keeps your heart rate up—but not so high that you’re gasping for air. Think: fast-paced walking, light jogging, or steady cycling.
The important part? It’s not about speed—it’s about heart rate. So depending on your starting fitness level, your zone 2 is going to look a lot different than someone else’s.
For measure, Zone 2 is usually around 60–70% of your max heart rate. I will revisit this number later in this post.
Can Zone 2 Help with Burnout?
Some people find that Zone 2 workouts help with:
- improving daily energy
- boosting focus and clarity
- reducing stress
- supporting their metabolism
Because it’s low-impact and low-stress, Zone 2 may feel more manageable—especially on days when motivation or energy is low.
You can do it a few times a week, for 20–30 minutes at a time. And for me, that’s what made it feel doable.
How to Know You’re in Zone 2
There’s a quick formula you can use:
220 – your age = max heart rate and
Zone 2 is 60–70% of that number
For example, if you’re 30:
Max HR ≈ 220 – 30 = 190 bpm → Zone 2 = 114–133 bpm
But its important to mention heart rate varies between people. Things like fitness level, genetics, stress, and medications can all affect your heart rate. Once you know your number, you can easily track it with a fitness watch or rings, or by manually calculating your pulse after your exercise – count your pulse for 15 seconds and multiply by 4. If all of this sounds too complicated – a general belief is “If you can talk but not sing, you’re likely in Zone 2.”
How to Get Started
At first, I thought Zone 2 just meant going for a “hot girl walk”—and honestly, that’s not wrong. But a little more awareness goes a long way.
If you have access to a treadmill or bike, you can adjust the settings until you feel like you’re in that slightly-breathless-but-not-exhausted zone.
If not, a walk or jog outside totally works.
Start with 20–30 minutes, 2–3 times a week. Focus on your breath, your heart rate, and how your body feels—not on burning calories or pushing through.
How I Failed
When I first tried to fit Zone 2 cardio into my routine, I figured the easiest way was to walk to and from work. I’m lucky to live about 20 minutes away, so it felt like a smart way to sneak in movement without taking extra time out of my day. I thought, If two or three walks a week are good, why not do ten?
But it backfired. Instead of feeling energized, I just felt more stressed. Why? A few things were at play. First, my job is a major source of stress—something I know a lot of people can relate to. Ultimately, trying to raise my heart rate while heading to a place I really didn’t want to be (and on a deadline to clock-in) made my nervous system feel like I was in a constant state of “go, go, go.” I wasn’t easing into my day—I was starting it tense and irritable.
So now I still walk to work, mostly because I’d rather do that than squeeze onto a packed bus first thing in the morning. But I don’t treat it as my Zone 2 workout anymore. Instead, I walk slower, enjoy my music, and try to focus on a small win I can create at work – a coffee, a mini tiktok binge – anything to take my focus off of upcoming work tasks.
So here’s my takeaway: schedule your movement for you—not just where it’s most convenient. Convenience doesn’t always mean it’s the right fit.
Final Thoughts
If you’re feeling burned out or stretched thin, Zone 2 can be a gentle way to move without draining yourself further. It’s not about being perfect or getting it “right”—it’s about creating something sustainable that actually supports you.
Walking alone might not be a magic fix for burnout, but it can absolutely be part of your healing toolkit—as long as it doesn’t become another chore on your to-do list. Try to make it something your brain looks forward to. Eventually, it will probably become like second nature.
P.S. One unexpected thing that affected my energy levels was how I was walking – I had no idea I was adding unnecessary tension to my body that left me feeling more drained than I should have. If you’re curious how your gait or posture might be silently stressing you out, I go into more detail in this post.
Sources to Explore
- Harvard Health – Exercising for Endurance
- Peter Attia, MD – Zone 2 Training
- Mayo Clinic – Exercise Intensity
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