When you think of “setting the mood,” you’ll likely think of romance, relaxation or a chilled-out vibe for a gathering. Depending on the context, you might light candles, play soft music and create a welcoming, comfy atmosphere. A new TikTok
exercise trend put forward by creator
Hope Zuckerbrow applies the same tactics to your workouts, shying away from intense, upbeat and in-your-face styles in favor of “cozy cardio”—the antithesis of the previously popular HIIT or Tabata-style training. Let's take a look at what cozy cardio is, whether you should try it and some example workouts to put the trend into action at home.
What is cozy cardio?
Cozy cardio is a style of exercise that focuses on overall wellbeing, moving your body in a way you enjoy, that feels nurturing. It takes the pressure off of feeling your exercise session should be intense or burning a ton of calories. Instead, you create a more soothing, holistic approach to movement by setting a quiet, low-key scene down to fuzzy socks.
The benefits of cozy cardio
As with any form of exercise or physical activity, cozy cardio provides many benefits. Specifically, low-impact forms of exercise like cozy cardio improve your health in several ways, including:
According to
The Journal of Nursing, even
10 minutes of cozy cardio workouts performed twice daily can give you incredible results.
Drawbacks of cozy cardio
While there are no genuine drawbacks to doing cozy cardio, relying on it as your only movement is likely not enough for general health, especially if you are sedentary for the rest of the day. It is vital for the health of your bones, muscles and joints to include some form of impact exercise if you can. Higher-intensity cardio also provides numerous benefits not gained from activity below a specific heart rate.
Try and
get outside for some of your daily activity to benefit from sunlight and
vitamin D and
improve your mental well-being by
being present in nature. Cozy cardio focuses on distracting yourself from exercise by watching a screen, but too much
time spent on screens can disrupt natural hormone levels that help you obtain healthy sleep patterns. Consider trying to do some of your cozy cardio and an outdoor setting away from screens, especially close to bedtime.
How to do cozy cardio
Setting the vibe is the most prominent feature of cozy cardio, so the first step is to dim the lights, eliminate distractions and wear soft and comfortable clothing, such as pajamas or sweats and a T-shirt. You can add other calming effects, such as lighting scented candles, playing chill music or watching a movie or favorite TV show.
For the actual movement, walking on a walking pad (a low-profile walking treadmill without handles), marching in place or doing some light aerobic movements. Here is an example walking pad workout for beginners:
- Start by warming up on the walking pad at 3 mph for 5 minutes
- Turn the speed up to 4 to 5 mph and continue walking for 20 minutes or more
- Set the speed back to 3 mph and cool down for 5 minutes
You can add more time on your walking pad or increase the speed (or both) whenever you wish to add more challenge or keep progressing.
Who is cozy cardio best for?
Zuckerbrow says in her videos that cozy cardio helped her heal her relationship with exercise. Instead of seeing exercise as the enemy or a tool to try to conform your body to an unrealistic standard, she began to create space to feel more mindful and connected to her overall well-being, comfort and safety without putting demands or expectations on her body.
Anyone who has struggled to maintain a consistent exercise routine or has trouble balancing a healthy lifestyle can benefit from trying cozy cardio.
Other people who can reap the rewards of a low-impact and low-vibe form of exercise include:
- People who simply do not enjoy high-impact or high-intensity exercise
- Beginners to cardio training
- Heavier people or those who feel uncomfortable with more intense forms of movement
- Anyone with chronic illnesses such as arthritis, osteoporosis, or chronic fatigue or pain
- Pregnant or postpartum people who are not able or do not feel capable of higher-intensity exercise
- Anyone with injuries in their joints, connective tissues, or bones who have been cleared for light exercise
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