Zone 3, 4 and 5 exercises vary by degree, not kind.
You can use the same exercises when exercising at Heart Rate Zone 3, 4 and 5. Varying the intensity is what changes your heart rate.
For example, a fast jog will keep you in Zone 3; a run will put you into Zone 4; and a sprint will put you into Zone 5.
The lower your zone, the longer your duration at each exercise: you might be able to jog for an hour, run for 20 minutes, but sprint for 40 seconds.
The greater your fitness, the better you will be able to control your heart rate. Beginners might have troulbe maintaining a Zone 3 heart rate, and spike right up into Zone 5; then be forced to stop for air. The best way to control your zone is to wear a heart rate monitor and adjust your pace to stay in the heart rate zone you want.
Here are some examples of exercises that you can use in Zone 3-Zone 5:
Running – jog for Zone 3, run for Zone 4, sprint for Zone 5.
CrossFit – you can do longer WODs in Zone 2 with rests; shorter AMRAPs will usually keep you in Zone 4 without redlining; and Tabata intervals should put you into Zone 5.
Cycling: A leisurely bike ride can keep you in Zone 3, increasing the pace or adding hills will shift you into Zone 4, and sprinting on your bike, especially uphill, can thrust you into Zone 5.
Rowing: Using a rowing machine or actual rowing in water can be adjusted for different zones. A steady pace works for Zone 3, increasing intensity for Zone 4, and sprint rowing for short bursts will hit Zone 5.
Stair Climbing: Walking up stairs or using a stair climber machine can be a Zone 3 activity. Speeding up or carrying additional weight transitions you to Zone 4, and doing stair sprints can be a solid Zone 5 workout.
Boxing/Kickboxing: Sparring or hitting a bag at a moderate pace can serve as a Zone 3 workout. Increase your intensity and throw in some combos for Zone 4, and all-out effort with minimal rest can simulate a Zone 5 scenario.
Trail Running/Hiking: Gentle hiking or trail running can be a Zone 3 activity. Increasing the pace or choosing more challenging trails with elevation gains can move you into Zone 4, and pushing your speed on steep inclines can elevate your heart rate to Zone 5.
Strength Circuits: Lifting weights at a steady, controlled pace with rest in between can keep you in Zone 3. Reducing rest times and increasing the intensity of the circuit can push you into Zone 4, and adding plyometric moves with minimal rest can elevate the workout to Zone 5.
Jump Rope: This can be a fun Zone 3 activity at a slow to moderate pace. Increasing speed and intensity, possibly adding tricks or high knees, moves you into Zone 4 and 5.
Weightlifting: an EMOM can keep you in Zone 3; shorter rests will put you in Zone 4; and high-rep sets without rest will put you in Zone 5.
If your goal is Zone 3, 4 or 5 heart rate, any of the above exercises can put you there, even if purists might say “that’s not how you’re supposed to do it!”
For example, a CrossFitter might say “you’re supposed to go to max intensity (zone 5) all the time!” or a competitive weightlifter might say “you should rest between every single lift!” But your heart doesn’t know the difference; it just responds to the metabolic demands placed on it.
The key to staying within a specific heart rate zone lies in monitoring your heart rate and adjusting your pace accordingly.