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.