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Listen "Zone 2 vs HIIT: What Actually Works for Fat Loss, Energy, and Longevity"
Episode Synopsis
Episode Summary:
Alright warrior—let’s talk cardio. Not the old game of “burn more calories,” but the new game: build a body that lasts. In this episode, I break down one of the most common questions I get: “Should I be doing Zone 2 or HIIT if I want to preserve muscle, boost metabolism, and stay healthy into my 40s and beyond?”
I give it to you straight. What the research says. What I see in women I coach. And how I build cardio into Warrior School training strategies. This episode will help you drop the cardio confusion and build a plan that actually works with your body, not against it.
Because here’s the truth: it’s not about either/or. It’s about timing, strategy, and execution.
🎯 Key Takeaways:
Zone 2 cardio is foundational—it builds your aerobic base, improves mitochondrial function, supports fat oxidation, and helps regulate stress and recovery.
HIIT and SIT develop power and preserve muscle—but only if your body is ready for it.
Sprint training is not for the underfed, under-recovered, or structurally weak. It requires serious preparation.
Both Zone 2 and HIIT improve cardiovascular and metabolic health—but they do it differently.
Your goal dictates the structure: longevity, fat loss, energy, or endurance all need different strategies.
Strength training remains the anchor that holds everything together.
🔥 Powerful Quotes from the Episode:
> “If you’re doing cardio just to burn calories—you’re still playing the old game.”
> “Zone 2 builds your base. Sprint training works your edges. Strength training holds it all together.”
> “Sprint intervals can be a weapon—but only if your nervous system, feet, and fuel are ready for it.”
> “We’re not here to stay small. We’re here to get strong, stay powerful, and live long.”
> “The research is clear. But what matters most is execution—how you actually layer this into your training and your life.”
✨ Want to go deeper?
Inside Warrior School, we create personalized training strategies that actually work for your body, goals, and life. Book a free Body Strategy Session at www.warriorschool.co and let’s build your training game plan.
💬 Subscribe. Share. Leave a Review.
If this episode shifted something for you, screenshot and share it on IG, tag @amykatebowe, or leave a review. Help us reach more women with this message. Let’s grow the pod, warrior.
Alright warrior—let’s talk cardio. Not the old game of “burn more calories,” but the new game: build a body that lasts. In this episode, I break down one of the most common questions I get: “Should I be doing Zone 2 or HIIT if I want to preserve muscle, boost metabolism, and stay healthy into my 40s and beyond?”
I give it to you straight. What the research says. What I see in women I coach. And how I build cardio into Warrior School training strategies. This episode will help you drop the cardio confusion and build a plan that actually works with your body, not against it.
Because here’s the truth: it’s not about either/or. It’s about timing, strategy, and execution.
🎯 Key Takeaways:
Zone 2 cardio is foundational—it builds your aerobic base, improves mitochondrial function, supports fat oxidation, and helps regulate stress and recovery.
HIIT and SIT develop power and preserve muscle—but only if your body is ready for it.
Sprint training is not for the underfed, under-recovered, or structurally weak. It requires serious preparation.
Both Zone 2 and HIIT improve cardiovascular and metabolic health—but they do it differently.
Your goal dictates the structure: longevity, fat loss, energy, or endurance all need different strategies.
Strength training remains the anchor that holds everything together.
🔥 Powerful Quotes from the Episode:
> “If you’re doing cardio just to burn calories—you’re still playing the old game.”
> “Zone 2 builds your base. Sprint training works your edges. Strength training holds it all together.”
> “Sprint intervals can be a weapon—but only if your nervous system, feet, and fuel are ready for it.”
> “We’re not here to stay small. We’re here to get strong, stay powerful, and live long.”
> “The research is clear. But what matters most is execution—how you actually layer this into your training and your life.”
✨ Want to go deeper?
Inside Warrior School, we create personalized training strategies that actually work for your body, goals, and life. Book a free Body Strategy Session at www.warriorschool.co and let’s build your training game plan.
💬 Subscribe. Share. Leave a Review.
If this episode shifted something for you, screenshot and share it on IG, tag @amykatebowe, or leave a review. Help us reach more women with this message. Let’s grow the pod, warrior.
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