Workout of the week: 25-min zone 2 cardio workout

3rd February 2025

ALL LEVELS / zone 2 cardio workout / 25 minutes

Equipment: Gym mat

Cardio doesn’t have to leave you out of breath and gasping for air — and the proof is in zone 2. This training style challenges you enough to make your heart pump but still allows you to carry a conversation. It’s all about steady effort!

This zone 2 cardio workout features 5 exercises performed in intervals: 30 seconds on and 30 seconds off to rest. You’ll repeat this sequence for 5 rounds, making it a 25-minute workout in total.

Burpees
High squat jumps
Jumping jacks
Mountain climbers
Single leg tuck-ups

Let’s get your heart in zone 2!

WORKOUT SETUP

5 exercises
30 seconds on, 30 seconds off
5 rounds
25 minutes total
Equipment: Gym mat

WORKOUT EXERCISE LIST

5 rounds

1 – BURPEES

30 sec on, 30 sec off

Start in a standing position and engage the core.
Begin the movement by quickly bending down, reaching the hands towards the floor in front of the feet.
As you do this, simultaneously jump, bring your legs back and land on the floor in a push-up position.
Perform a push-up and, on the way up, drive the hips up rapidly and jump into a squat position.
Return to upright and repeat.

2 – HIGH SQUAT JUMPS

30 sec on, 30 sec off

Position your feet a little wider than your hips and lower your body down into a squat position.
Using your feet as springs, jump explosively through your feet. Try to jump as high as your body will allow.
As you jump, lift your arms above your head for more impact.
Squat down again and repeat.

3 – JUMPING JACKS

30 sec on, 30 sec off

Start in a standing position with your arms by your sides. Engage the core slightly and set the shoulders, ready for movement.
Keeping arms and legs straight (but not locked out) simultaneously jump the legs out to the sides and raise the arms to shoulder height. Stabilise the hips, core and shoulder girdle.
Return to start and continue at a controlled rhythmic pace for the whole minute.

4 – MOUNTAIN CLIMBERS

30 sec on, 30 sec off

Start with your hands on the floor at shoulder-width, with arms extended.
The hands must be in line with your chest line.
Try to maintain your trunk straight while you pull your knee to the projected chest line on the floor.
Pull your knees alternately to your chest.
Make sure you’re standing on your hands with a tight core.