When talking about conditioning we need to first touch base on the most go-to style of conditioning training out there. I know, I know, I said I would give you cardio methods that wouldn’t require countless hours on the treadmill, but I have a way to make this much more enjoyable later in this email.
This method is called the cardiac output method, and can also be known as zone 2 cardio or low intensity steady state (LISS).
What Is Cardiac Output Training?
Cardiac output training helps build your aerobic base — the system that powers fat burning, recovery, and endurance.
✅ It strengthens your heart
✅ Improves blood flow
✅ Boosts energy by improving your mitochondria (your cells’ “power plants”)
✅ Lowers your resting heart rate
✅ Speeds up recovery between workouts — or plays
Learn about how cardio work helps with fat loss here
How It Works
You’ll train at a steady heart rate between 130–150 bpm (or about 60–70% of your max heart rate) for 30–90 minutes.
➡️ Don’t have a heart rate monitor? Use the talk test:
If you can hold a conversation while doing cardio, you’re likely in the right zone.
That consistent effort helps your heart become more efficient — and makes everything else in your training feel easier.
But Treadmills Are Boring AF
Preach. I’m not telling you to jog indoors for 90 minutes.
If you’re in the middle of a Canadian winter (or just hate steady cardio), try…
Mixing up the exercises while keeping your heart rate in range.
You can use:
- Agility ladder
- Sled pushes/pulls
- Skips & shuffles
- Ball throws
- Dynamic stretching
- Bike, rower, treadmill (short stints)
The key is staying in zone — not pushing too hard, but not slacking either.
Here’s a great video from Luka Hocevar on how to keep Zone 2 fun
How Often Should You Do It?
Most people do too much high-intensity work and not enough low-intensity work.
Experts suggest up to 80% of your conditioning should be aerobic — especially if you want to:
- Burn fat without wrecking your joints
- Train hard without burning out
- Recover faster from intense sessions
Start with 2 sessions per week, and build from there.
Your Homework
Do 2 Cardiac Output Workouts This Week
Here are two sample options you can try:
Sample 1: Machine Mix (40 min)
- 10 min treadmill (walk/jog)
- 10 min bike
- 10 min stairmaster
- 10 min rower
Keep heart rate at 130–150 bpm
Sample 2: Movement Circuit (30–40 min)
- Jog
- Backpedal
- Side shuffles (both directions)
- Carioca
- Skips
- High knees
- Butt kicks
- Runners stretch
- Hip circles
Cycle through, repeat, and adjust pace to keep your heart rate in range.
Want help putting all this together?
I work with everyday athletes who want to get leaner, move better, and build real conditioning without wrecking their joints or their schedule.
If that sounds like you, click here to learn about online coaching – or just shoot me an email at Rich@RKAthletics.ca and let’s talk about your goals. Save 10% off your first 3 months of coaching by using the discount code “EVERYDAY” at checkout.
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Choose To Live Your Life To The Fullest,
Rich, Owner & Personal Trainer – RK Athletics
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