Fitness
Hate Working Out? The Viral Cozy Cardio Trend Makes Exercise Enjoyable
![Hate Working Out? The Viral Cozy Cardio Trend Makes Exercise Enjoyable Hate Working Out? The Viral Cozy Cardio Trend Makes Exercise Enjoyable](https://www.firstforwomen.com/wp-content/uploads/sites/2/2025/01/cozy-cardio.jpg?quality=86&strip=all)
Despite its importance, working out can sometimes feel intimidating. But what if we told you that you could reap the health rewards of being physically active without even changing out of your pajamas? “Cozy cardio” is a trendy approach to movement that’s easy and approachable. Keep reading to learn the basics, plus see an expert-curated routine to help you get started!
What is cozy cardio?
In 2023, content creator Hope Zuckerbrow posted a viral TikTok video of her morning workout session. Against the backdrop of a dimly-lit living room, Zuckerbrow pours herself a tall glass of ice water, makes a protein coffee and lights scented candles (one of which is aptly named “cozy comfort”). She takes her daily supplements, then steps onto her walking pad wearing fuzzy socks while choosing a TV show to watch during her exercise session.
“I want cozy cardio to be a movement for women to reclaim their relationships with exercise,” Zuckerbrow explained in another video. “Cozy looks different for everyone, but my version looks like ambiance lighting, the flicker of a candle, the taste of my favorite protein coffee or the comfort of the show I’m binging. I just applied that to my exercise.”
The relaxed, inviting approach to exercise resonated with so many people that the TikTok creator’s cozy cardio trend was even featured on the Today show.
Health benefits of cozy cardio
In any environment and at any intensity level, cardiovascular exercise is crucial for good health and longevity. To summarize its effects briefly, regular aerobic activity protects your heart, plays a vital role in weight management and improves brain function and mental health.
It encourages you to stay active
A cozy cardio workout is meant to encourage you to be physically active in a way that feels satisfying, which makes it easier to maintain healthy habits. Many people have an all-or-nothing attitude toward exercise, believing they either have to commit fully to something they don’t enjoy or feel it’s not worth putting in any effort, explains Rachel Goldberg, LMFT, founder of Rachel Goldberg Therapy.
“Cozy cardio is basically a way to say, ‘Hey, it’s okay to just move your body in a way that you don’t hate, and it’s actually good for you,’” she says.
When you use language and supporting practices to create a more inviting experience, you’re much more likely to follow through with that experience, adds Kathrine Brown, founder and Certified Coach at Conscious Weight Loss Inc.
It supports weight loss
If weight loss is your goal, consistency is key. You lose weight when you’re in a calorie deficit, which means eating fewer calories than you burn. Cozy cardio can be an ideal way to increase your daily activity levels and burn more calories, explains Matt Dustin, Certified Precision Nutrition Coach and NASM Corrective Exercise Specialist at Garage Gym Reviews.
“When paired with a proper nutrition plan, it’s an easy way to support weight loss while staying comfortable at home,” he says.
However, Brown suggests dropping any expectation of weight loss based solely on the movement you choose for cozy cardio. This expectation may overshadow two key things that are beneficial for weight loss: connecting with your body and improving your digestion, she explains.
Cozy cardio reduces stress
By making exercise feel relaxing, cozy cardio can reduce stress levels, says Supatra Tovar, Clinical Psychologist, Registered Dietitian and Certified Pilates Instructor at ANEW.
“High stress can increase cortisol, a hormone associated with weight gain, particularly in the abdominal area,” she explains. “Engaging in exercise that is enjoyable and soothing can help lower cortisol levels, creating a hormonal environment more conducive to weight loss.”
How to add cozy cardio to your wellness routine
The great thing about cozy cardio is that it’s simple and accessible for almost everyone, says Tovar. If you’re new to cardio, the key is to ease into it while tailoring the details to your personal preferences, she explains. Here’s how to get the full experience:
Create your cozy space
Start by choosing a quiet area in your home where you feel relaxed, says Tovar. Add elements like soft lighting or a scented candle. Then have your favorite playlist, TV show or podcast ready to accompany your workout. “The goal is to make the space inviting so that you look forward to exercising,” she says.
Wear comfortable clothing
Dress in loose, soft or stretchy clothing—whatever makes you feel relaxed and confident, advises Tovar.
Choose your exercise
Aim for 10 to15 minutes of movement initially, suggests Tovar. Starting with shorter sessions ensures you don’t feel overwhelmed and allows you to build confidence and stamina over time.
While walking on a treadmill is a great starting point since it’s accessible and everyone knows how to do it, you can do any activity you enjoy, says Goldberg.
“Using light equipment that doesn’t feel intimidating, such as a stepper or light dumbbells while watching TV or listening to an audiobook, can also be good ideas,” she says. “Dancing is also a great option for people who are inspired by music. Ultimately, making exercise feel cozy isn’t a one-size-fits-all approach. It’s about finding a way to be active that doesn’t feel dreadful and allowing yourself to feel good about that movement.”
A stationary bike, rower or walking pad are excellent options that allow you to enjoy a gentle cardio workout, adds Dustin, and you can adjust the resistance settings to customize the intensity of your workout. If you don’t have any equipment, you can also do low-impact bodyweight workouts like yoga or Pilates, he adds.
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
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Fitness
How to Measure Your Level of Everyday Fitness
![How to Measure Your Level of Everyday Fitness How to Measure Your Level of Everyday Fitness](https://images01.military.com/sites/default/files/styles/full/public/2025-02/4369663.jpg)
Essential health and fitness standards depend on what you need to be capable of doing on a daily basis, but are you prepared for life’s emergencies? This question touches on that subject:
Stew, if you were a normal person just trying to be an asset in your everyday life (just living and emergencies), what fitness standards would you recommend? David
My answer stems from one of my definitions of tactical fitness:
Tactical fitness requires a person to be “good at everything” and not particularly great at any one thing. This means a person of any age should be able to engage in activities requiring strength, power, speed, agility, endurance, muscle stamina, flexibility, mobility and grip strength.
These abilities make you an asset (versus a liability) in practically any situation, meaning you can be helpful to others and save yourself in potentially dangerous situations, whether they are natural or man-made. You have a level of durability and a work capacity that allows you to do what needs to be done daily (chores, yard work, work/hobbies and life). You do not need to be world class in anything, but maintaining these elements of fitness will prolong your ability to stay an asset in your life.
The standards will vary with age and sex, and there is a wide range of capabilities below, but older men and women are still staying fit at above-average levels. Some people I know with higher-range scores on these activities are in their 80s! However, I would define remaining an asset as “above average” compared to society today.
Defining ‘Being an Asset’
Walk/Run (Endurance)
The endurance needed to walk an hour with no problem is a good minimum standard. Can you add weight to that walk? A backpack? A weight vest? If you can mix any jogging into that hour, that would be better. Can you run a mile without stopping? Can you run it faster than 8-10 minutes? As you progress through this range of abilities, the longer and faster (and more weight) you can move, the more of an asset you are. If you want a standard, walk with 25% of your body weight for one hour and run a mile without stopping. The younger you are, you can place a time and distance limit of 4 mph with walking and 7-8 minutes per mile running.
Muscle Stamina/Strength
Depending on your abilities, calisthenics may be considered a strength activity (one push-up, one pull-up, one dip). While your first repetition of calisthenics is a strength exercise, your 10th or 20th repetition involves muscle stamina. As an asset, you can do standard calisthenics for reps. However, if you can do one repetition, you have a level of strength that many lack. Where are you on this spectrum? Are calisthenics a strength or muscle stamina exercise? If it’s the latter, I would consider you an asset with your muscle stamina.
Strength/Load Bearing
As discussed above, strength and durability are required to carry a backpack and perform heavier calisthenics. However, are you strong? Can you lift heavy things? You can cultivate this ability in the gym or in the yard with wheelbarrows, bags of mulch, shovels of dirt or hay bales. Carrying groceries from the car to the house and walking the stairs without pause are lower-level capabilities, but many cannot.
How much weight can you lift off the floor, squat and chest-press? The greater percentage over your body weight places you in the asset category for strength. Can you carry someone out of a dangerous situation? This is the ultimate asset category. A firm grip is part of the strength function and can be tested by hanging on a pull-up bar or doing farmer’s walks with weight. Can you carry half of your body weight? One hundred percent of it during the farmer’s walk (two dumbbells)?
Flexibility/Mobility
Flexibility and mobility help you move quickly and without pain and stiffness. Can you bend over, touch your toes, get into the down dog pose, do a push-up and reverse the order to stand again? Or if you are in a chair or on the floor, are you stuck and struggle to stand without assistance? These are the basics of flexibility and mobility, but doing 10-20 different yoga poses or an hourlong yoga class places you on a higher level on the asset spectrum.
Speed and Agility
As we age, these qualities tend to be the first to go, even if you practice doing these activities. Playing a sport such as soccer, tennis or pickleball can help you maintain and improve speed and agility. Excessive speed can be practiced by jumping, running and stopping fast. Can you do an obstacle course? Can you do a shuttle run quickly? Maintaining these skills throughout life places you high on the asset spectrum, as not many people can move fast.
While these are loosely defined parameters of “an asset,” they demonstrate to most how little they are doing. By adding this variety of training to your week, you can have a moderately developed set of fitness skills that indeed make you an asset in typical situations.
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Fitness
Home Fitness Equipment Market to Grow by USD 4.44 Billion from 2024-2028, Driven by Increased Demand, Report on How AI is Transforming the Market – Technavio
NEW YORK, Feb. 11, 2025 /PRNewswire/ — Report with the AI impact on market trends – The global home fitness equipment market size is estimated to grow by USD 4.44 billion from 2024-2028, according to Technavio. The market is estimated to grow at a CAGR of 11.38% during the forecast period. Increased demand for home fitness equipment is driving market growth, with a trend towards increasing smartphone penetration. However, rising popularity of other forms of workouts poses a challenge. Key market players include ANTA Sports Products Ltd., Core Health and Fitness LLC, Decathlon SA, Dyaco International Inc., HOIST Fitness Systems Inc., Icon Health and Fitness Inc., Impulse Qingdao Health Tech Co. Ltd., Johnson Health Tech Co. Ltd., Life Fitness, Nautilus Inc., Origin Fitness Ltd., Paradigm Health and Wellness Inc., Rama Enterprises, TECHNOGYM S.p.A, Torque Fitness, True Fitness Technology Inc., Tunturi New Fitness BV, Wattbike Ltd., WOODWAY Inc., and XMark Fitness.
AI-Powered Market Evolution Insights. Our comprehensive market report ready with the latest trends, growth opportunities, and strategic analysis- View Free Sample Report PDF
Forecast period |
2024-2028 |
Base Year |
2023 |
Historic Data |
2018 – 2022 |
Segment Covered |
Distribution Channel (Offline and Online), Type (Cardiovascular training equipment and Strength training equipment), and Geography (North America, Europe, APAC, South America, and Middle East and Africa) |
Region Covered |
North America, Europe, APAC, South America, and Middle East and Africa |
Key companies profiled |
ANTA Sports Products Ltd., Core Health and Fitness LLC, Decathlon SA, Dyaco International Inc., HOIST Fitness Systems Inc., Icon Health and Fitness Inc., Impulse Qingdao Health Tech Co. Ltd., Johnson Health Tech Co. Ltd., Life Fitness, Nautilus Inc., Origin Fitness Ltd., Paradigm Health and Wellness Inc., Rama Enterprises, TECHNOGYM S.p.A, Torque Fitness, True Fitness Technology Inc., Tunturi New Fitness BV, Wattbike Ltd., WOODWAY Inc., and XMark Fitness |
Key Market Trends Fueling Growth
The home fitness equipment market is witnessing in demand as consumers prioritize healthy habits and the health benefits of regular fitness activities. Home gym equipment like biking, jogging, and swimming machines are popular choices for those seeking cardiovascular workouts. Innovative fitness products, such as smart treadmills with heart rate and distance covered sensors, are in high demand. Compact, foldable forms of equipment, like DeerRun’s under-desk treadmill, offer mobility and convenience. Smart dumbbells with built-in sensors and smart electronic devices like Bowflex SmartTech’s 560 dumbbell are revolutionizing strength training. Obesity, heart disease, diabetes, and cancer are significant health issues driving the market. Fitness technology-related trends include online fitness sessions, diet plans, and sales channels, both online and offline. Brands like Fitness Superstore and Life Fitness cater to this growing demand with cardiovascular training and strength training equipment. Accessibility features and convenience are essential for consumers, making flexibility exercises and stretching equipment, like foam rollers and yoga mats, increasingly popular. Lifestyle preferences and health and wellness are key factors influencing the market. Salesman and after-sale services are crucial for customer satisfaction. Exercise instruments like resistance bands, kettlebells, and multipurpose home gyms offer flexibility and mobility solutions. The market is worldwide, with developing and under-developed countries showing significant growth.
Fitness
A consultant got fit and ran his first marathon at 52. These 3 things helped him make exercise an enjoyable habit.
- Jason Smith didn’t exercise for years and got fit when he was 49.
- Smith is now a personal trainer who regularly strength trains and runs.
- He started by committing to an hour of daily movement and going slow.
A man who got fit at 49 and ran his first marathon at 52 shared the three things that helped him get in shape.
Jason Smith, 55, a personal trainer based in the UK, strength trains five times a week, and goes on four runs. Six years ago, his life looked very different. He worked a corporate job, did little to no exercise, and mainly ate ultra-processed microwave meals — and his health suffered.
In his 40s, Smith started to feel more lethargic and had less energy, he told Business Insider.
“I was overweight to the point of obesity, unwell, and in a pretty bad way physically and mentally,” he said.
In January 2019, a friend posted online about “an adventure” he was going on, which included cycling up hills and running through fields.
Smith thought: “That’s how I want to feel. That’s how I want to live.” It “flicked a switch” in his brain and he committed to changing his lifestyle then and there.
“I started to do a lot more research into nutrition. I decided I wasn’t going to drink alcohol anymore, and I also decided that I was going to get fit and that I would take that seriously,” he said.
After two weeks of moving more and eating a more nutritious diet he noticed a difference in himself, and he kept progressing.
“I felt so liberated, so different. I was enjoying it and I was loving life. It was a massive mental shift in me as well as a physical shift in me,” he said.
Two years later, he decided he wanted to help others feel the same way. For his 50th birthday in January 2019, Smith’s family bought him a personal training qualification course, and by the end of 2020, he was working with his first clients.
Smith shared how he approached getting fit at 49.
Jason Smith
1) Have a clear goal
In the past, there were several instances where Smith had started working out, stuck to it for a week or so, and stopped when life got in the way. Having a clear goal helped make exercising regularly a sustainable goal.
Before hitting the gym or loading up his plate with veggies, Smith visualized his ideal self and wrote two lists: one detailed the things his future self would do, and the other the things he would stop doing. “The first thing that I did was get my mind in the right place,” he said.
This helped him create a plan and motivated him to follow it. “Having that vision in my head and almost this plan of what I would and wouldn’t do really, really helped,” he said.
Visualization is a technique that successful people including Steve Jobs and Michael Phelps have used, and has been linked to improved decision-making and emotional regulation.
2) Find something you enjoy
Finding a form of exercise you enjoy is key to making being active a habit, Smith said.
“You’re not going to do anything that you don’t enjoy,” he said.
He recommended thinking back to what you loved doing as a child. “I used to enjoy running through the woods, so funnily enough I went running through the woods and that made it a lot easier,” he said.
Because Smith enjoyed what he was doing, he looked forward to his runs and in April 2022 he ran his first marathon in three hours and 55 minutes.
3) Start slow and build up
Jason Smith
When he first decided to get into fitness, Smith committed to doing an hour of movement everyday, but he started slow.
“Certainly, for the first couple of weeks or more, running was really walking with an occasional running spurt in between,” he said.
He joined his local gym and started with simple movements like lunges and squats, adding more as his fitness improved. He also had an introductory session with a personal trainer who showed him the correct form to avoid injury, which he said was helpful.
“It’s not how hard you work in the hour or the 45 minutes that you might be doing a workout that really counts. It’s how many times you do that,” he said.
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