Is Cozy Cardio Just a Social Media Fad or Does It Really Work?

Cozy cardio, an emerging fitness trend, emphasizes comfort over intensity and self-care over strenuous exertion. It represents a hygge-inspired approach to physical fitness that's rapidly becoming popular on social media.

If the thought of a group fitness class, a long run, or a high-intensity CrossFit plan feels as captivating as say, a medical procedure, then cozy cardio could be a good fit for you. However, whether or not the popularity of a trend implies that it's healthy may not be accurate. Hence, the question arises—can cozy cardio truly contribute to your mental, emotional, and physical health?

Ahead, we have fitness experts explaining the concept and benefits of cozy cardio and how you can include it in your routine.

In essence, cozy cardio can be defined as any type of lower-impact, low-intensity at-home exercise that feels gentle to the individual doing it.

Cozy cardio, initially conceptualized by Hope Zuckerbrow in 2022, encourages you to elevate your heart rate in a manner that feels enjoyable and not burdensome. Zuckerbrow popularly practices cozy cardio by walking in pajamas on a walking pad, often with a cup of protein coffee, soaked up in the ambiance of light-hearted entertainment and the warmth of a burning candle. But cozy cardio is versatile and encourages tailoring your exercise regime based on personal physical and atmospheric preferences. So, you could try at-home yoga, cycling, or stretching instead of walking. 

Zuckerbrow initially made workouts cozy to mend her association with physical exercise and shared her journey on TikTok. Eventually, her exercise routine evolved into a form of meditation and self-love. As her personal practice gained widespread attention, she hopes to use cozy cardio to help others, particularly women, reestablish their relationship with exercise. She believes that the societal pressure compelling women to look a certain way could unintentionally contribute to turning exercise into a dreaded obligation for burning calories. Through cozy cardio, she aims to rewrite this narrative, advocating for 'pleasure over gain' rather than 'pain for gain'.

Almost anyone can adopt cozy cardio, making it an ideal lifestyle choice for individuals struggling with body image issues, people who are yet to discover their love for working out, or simply anyone who enjoys the feeling of being cozy. It's particularly suited for new parents, busy professionals, and college students, as it's flexible and convenient to perform at home.

For new parents, who have limited free time and may constantly be Fatigued, the prospect of incorporating gentle exercise like a pilates session while the baby is asleep nearby, or taking a leisurely stroll with the stroller in comfortable attire could be interesting.

However, it's recommended to consult a healthcare provider before initiating any new exercise regimen, particularly for individuals in the postpartum phase or those with existing health conditions.

A key characteristic of cozy cardio is the environment in which it's performed—typically, at home. It's more inclusive and accessible for people who don't prefer crowded environments, have immunity issues, or seek proximity to a bathroom due to medical conditions. The convenience of exercising at home permits privacy and reduces pressure to conform to particular standards of appearance or performance associated with public gym setups. The fact that you can perform workouts at home without a caretaker's assistance for kids makes it even more favorable. Moreover, you're more likely to work out even on the busiest of days since you won't need to factor in commute times to and from a gym.

The next question is—how stressed are you on a scale of one to ten? If you rank above five or six, cozy cardio may be beneficial for you. People who are considerably stressed due to their current lifestyle or job situations can potentially lower their stress levels by incorporating a cozy cardio routine, according to Anna Poirer, a body neutrality activist, intuitive eating coach, and certified strength and conditioning specialist, and the author of 'Body Joyful: My Journey from Self-Loathing to Self-Acceptance'. 

According to fitness experts, engaging in a lower intensity exercise routine, also known as "cozy cardio", could potentially aid in reducing stress levels more effectively than high-intensity workouts. Such high-intensity exercises can increase cortisol levels in the body, potentially leading to adrenal fatigue and a weaker immune system. Increased cortisol catalyzes the body to store fat, especially around the midsection, which can hinder weight loss efforts and negatively impact overall wellbeing.

Cozy cardio activities, which are enjoyable to the individual, may help to elevate serotonin and dopamine levels, hormones associated with happiness, says fitness expert Poirer. Taking the time to engage in an activity that brings joy may signal the body and mind that they are deserving of pleasure. This can result in a chain reaction where more activities that bring pleasure are sought after and integrated into one's routine.

Using fitness trackers as a motivational tool may not be effective for everyone. Some might find the overload of data intimidating. If this resonates, then cozy cardio may be an alternative worth considering, says Haines-Landram. When engaging in cozy cardio, the value of the activity comes from listening to the body, rather than obsessing over calories burnt or steps tacked. This approach can promote a healthier mentality towards exercise and avoid the risk of treating workouts as a punishment or a means to compensate for calories consumed.

Cozy cardio is uniquely individual. Each person's cozy cardio routine is tailored to their personal preference. Following Zuckerbrow’s walking pad routine as an example, one can expect health benefits such as amplified strength, as per Poirer. Walking, a common cozy cardio activity, offers benefits like enhanced core and leg strength.

The exercises usually affiliated with cozy cardio include walking, yoga, dancing, and stationary biking—all of which are considered lower-impact exercises. These forms of exercise place less stress on the muscles and joints, preventing injuries, improving flexibility, and allowing for more frequent workouts, says McFerran.

Especially for those with pre-existing joint and connective tissue concerns, low-impact exercise could be the sole option.

Landram emphasizes that the ultimate workout is the one that is actually performed, without being deterred by the illusion of the "perfect" workout. If cozy cardio resonates with you and motivates regular movement, it is the optimal workout routine for you.

The Centers For Disease Control and Prevention recommend at least 150 minutes of moderate-intensity cardiovascular activity weekly, supplemented by a minimum of two days of strength training. Whether a cozy cardio routine meets these criteria depends on the intricacies of the personalized routine, how long it lasts, the individual's health, their current fitness level, and more.

Certified personal trainer, Emily Schofield, notes that individuals with predominantly sedentary lifestyles would greatly benefit from incorporating cozy cardio. However, this low-intensity and low-impact exercise might not significantly increase the heart rate of someone who already exercises regularly enough to be considered moderate-intensity cardiovascular activity.

Similarly, cozy cardio, without supplemental weight-lifting equipment, may not offer enough resistance to qualify as strength training, explains Haines-Landram.

If you're planning on incorporating cozy cardio into your routine, Schofield suggests supplementing this with strength training at least twice, ideally three times, weekly. She also recommends aiming for at least 10,000 steps daily. Combining these activities with cozy cardio should help to meet the CDC's recommended exercise guidelines and make headway towards personal fitness goals.

However, any form of movement contributes positively towards individuals' overall wellbeing, regardless of whether it meets specific CDC recommendations. Therefore, practicing cozy cardio, while it might not necessarily pave the way to attain the CDC’s weekly exercise suggestions, is still beneficial to your overall health.

Curious about the cozy cardio craze? Become part of the movement with the help of any (or all!) of the following tips.

Zuckerbrow may be on the morning exercise train, but you can do cozy cardio at any time. “To begin your cozy cardio routine, start by picking a time of day that will work in your schedule most days of the week and when you have more energy,” suggests Poirer.  

Some questions you might ask yourself to figure out the time of day that works best: 

If you feel unsure when to try cozy cardio, she suggests thinking about your current routine and seeing if there are ways you can add this new habit in. (This is known as habit stacking). If, for example, you always watch the news while drinking coffee in the morning, she suggests adding stretching on the floor while you do so. Or, if you take your dog out in the morning, you might cozy it up by putting on loungewear, listening to a romance novel, and walking through the cute neighborhoods nearby.

Just as a yoga studio might set the mood with dim lights, soothing sounds, and aromatherapy, Landram says it’s essential to set the mood for your cozy cardio session in order to make it, well, cozy.

Walking on a walking pad is Zuckerbrow's favorite form of cozy cardio, so if you have one consider giving it a try. “A walking pad or treadmill is a great way to start, especially with the winter months ahead,” says McFerran.  

Note: If you don’t have access to a walking pad or treadmill, and you’d prefer to keep your workout indoors, Poirer suggests walking the perimeter of your house. “I have had clients start with just walking in their homes from one side to another, or out their door and down their front walkway and back as a way of starting some gentle exercise,” she explains. 

Of course, if you can muster the courage to bear the elements, Schofield recommends it. “Getting outside has its own benefits. Sunlight, vitamin D, is important for your immune system and will help regulate your circadian rhythm and sleep,” she says.

The key to enjoying cozy cardio is finding a kind of low-intensity workout that you enjoy. If you don’t yet know what you enjoy, Landram suggests trying a wide variety of workout routines that contain the keywords ‘cozy cardio’ or ‘quiet’ cardio’ on Youtube. “Then, stick with the one that vibes with you,” she says. 

Exactly how many times per week you tackle a cozy cardio workout will depend on what other (if any) exercise you’re doing throughout the week, as well as how busy you are. In a dream world, McFerran says people brand new to exercise would complete three 30-minute cozy cardio workouts to start. 

But if that isn’t currently doable for you logistically, mentally, or emotionally, just do what you can. Cozy cardio is all about finding ways to work out beyond an hour-long class, says McFerren. So, if you only have 10 minutes per day to move, do 10 minutes. 

“Doing yoga, stretching, dancing, or walking for just 3 to 10 minutes per day will give you some level of confidence, sense of accomplishment, and joy,” says Landram.