Understanding Cozy Cardio: A Guide to Getting Started

Cozy cardio season is upon us, and to celebrate, we're recapping what this trend is all about, why it's here to stay, how to get on board, and some tips for making it more effective. Fall is a time for all things cozy— and that includes fitness. While crisp, colorful fall walks are definitely up there on the list of best ways to stay active as the weather gets increasingly chilly, there's something special about exercising in a soothing environment right at home.

Cardio is vital for a healthy lifestyle, with a sea of studies touting its unquestionable benefits for your heart, body composition, mental health, and chronic disease risk. ICYDK, The American Heart Association recommends 150 minutes of moderate or 75 minutes of vigorous-intensity exercise per week. If you're already a cardio fan, you likely don't need convincing, but if you aren't, it's worth knowing that what counts as cardio isn't as hard to achieve as you might think.

Just 10 minutes of cozy cardio workouts twice a day can make a big impact. Dr. Trevor Gillum, a professor of kinesiology and the program director of exercise science at California Baptist University (CBU), recommends starting simply by moving more and focusing on activities that you enjoy. 'The goal is to create consistency since there are no quick fixes,' he adds.

If you need a primer, cozy cardio is a trend originally popularized by TikTok creator Hope Zuckerbrow as an alternative to intense, high-impact workouts like HIIT or Tabata. Instead of maximizing calorie burn, this gentler workout focuses on overall well-being using comfort, nurturing vibes, and lower intensities.

Cozy cardio is on the more chill and relaxed end of the fitness spectrum, with an emphasis on creating a calm environment with candles, a favorite TV show, soothing music, and your favorite fuzzy socks. Its charm lies in that it feels less like a punishment and more like self-care—a welcome change from using exercise to conform your body to a specific size or shape.

High-intensity cardio had its day in the sun, and while it does have plenty of benefits, it overshadowed the unique advantages of taking things down a notch. Also, there are downsides to burning calories as fast as possible for physical and mental well-being. More recently, people have been craving change from the stress of busy lives and intense exercise pushed during the peak of hustle culture. It turns out lower-intensity exercise is best for increasing parasympathetic nervous system activity—the kind that helps with rest and recovery.

Higher-intensity cardio is typically considered the go-to fat-loss exercise, but it might not always be the best option. Though intense cardio can greatly improve cardiovascular functioning, the post-exercise calorie burn effect known as EPOC, which was highlighted as HIIT's greatest advantage for weight loss, has been greatly exaggerated. What's more, research shows overdoing intense exercise can harm your mitochondria, the powerhouses of cells, making them less efficient at producing and using energy, making your body less able to balance blood sugar levels. Scientists believe this is due to too much cellular stress and inflammation.

Turning to lower-intensity forms of cardio, especially the cozy kind that gets you in that calm, low-key state that soothes your nervous system, is ideal if you need a break from a stressful lifestyle or training routine. 'Exercise has profound benefits on our mental health,' says Dr. Gillum, adding that a boost of the feel-good hormones serotonin and dopamine after exercise helps cardio become a welcome part of your routine.

The magic of cozy cardio is that you can really make it your own, from the type of movement you do to the atmosphere you create. Research suggests that when it comes to low-intensity cardio, 30 minutes might be the sweet spot for improving heart rate variability (HRV), a measurement that indicates your recovery and how well you can tolerate stress (higher is better). Ideally, tailor your cozy cardio sessions to your own needs and abilities.

Creating the right vibes is what makes cozy cardio, well, cozy. Consider the lighting, music, scent, and comfort level. Dim the lights or use soft, warm lighting like candles or fairy lights and play calming music, nature sounds, or your favorite relaxing playlist. Adding aromatherapy with essential oils or candles, comfy pillows, blankets, bolsters, and a cushy yoga mat are excellent extras.

Dress in comfortable clothing that's loose but not so baggy that you could trip or get caught in any equipment. Soft, breathable clothes without any scratchy seams or compression are best. Well-fitting and supportive shoes or bare feet are ideal for low-intensity cardio.

Warm-up: Cozy cardio has a lower intensity, so you don't need an extensive warm-up. If you like, start with 5 minutes of light stretching or walking in place.

Cardio: Next, do 20-30 minutes of low-impact activity that you enjoy, such as:

Cool-down: Take your relaxed vibes even further with 5 minutes of stretching and deep breathing exercises, or perform savasana.

Cozy cardio is a self-care-focused form of exercise that eases stress and boosts recovery from a fast-paced lifestyle. It's perfect for colder months when facing rain, snow, and ice is just not it. What makes this workout so great is that it's adaptable, changeable, and unique to you. You can choose how you move, what you listen to or watch, and the entire environment so you feel calm and soothed. Don't forget to incorporate resistance training at least twice a week to keep your muscles and joints healthy, too.