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.”
@hope_zuckerbrow
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♬ Blue Moon – Muspace Lofi
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.
