Cardio Zone 3 Treadmill Workout
Steady Endurance Without the Burnout
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This Cardio Zone 3 treadmill workout is one of my favorite ways to get an efficient calorie burn without pushing to the point of exhaustion.
It blends a short warm-up, a steady Zone 3 jog, and a Zone 2 cool-down walk. Giving you the same energy output as nearly running 4 miles, but in a way that’s sustainable and joint-friendly.
Zone 3 is that sweet spot where you’re breathing heavier but can still hold short conversations, making it perfect for building endurance, improving cardiovascular health, and boosting calorie burn without crashing later in the day.
Cardio Zone 3 Workout
(Mix of Zone 2 & Zone 3 for steady energy + endurance)
Workout Structure:
• 5 min warm-up → Walk at 3.0–3.4 mph
• 20 min jog (Zone 3) → 4.0–5.6 mph (sweet spot for me is 4.8–5.5 mph)
• 15 min brisk walk (Zone 2) → 3.6 mph
• Incline: Optional 2% for extra challenge (keep it light)
Why I Love This Workout
• Has the same calorie burn/output as running nearly 4 miles
• Ends with 2.5–3 miles total distance without killing yourself in the process
• Zone 3 jog is sustainable but challenging. You can still talk, but you’re breathing heavier
• Perfect mix for building endurance while keeping energy for the rest of the day
Pro Tip:
If you’re new to jogging, start your Zone 3 pace closer to 4.0 mph and work up as you get stronger.
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🏃♀️ Printable Workout Guide – Save it, print it, sweat it out.
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