If you lift weights, there's a lot of waiting involved between sets. You can listen to stuff while you're idle, and then hit pause as you're doing your reps.
When you're just starting out you may only need 90s rest, but as you progress to higher loads, that will rise to (say) three minutes, and then even longer the more 'advanced' you get.
When I did run outside, I had a Garmin GPS Watch (before the Apple Watch was a thing) to force me to stay at my desired pace.
That being said. I can’t cycle without music. That is basically my only real cardio.