Candles flicker in your dimly lit living room as you watch your favorite show and sip on warm tea or coffee. easy training days walking pace on your treadmill. This scene describes a way to exercise that’s taking over TikTok, and it’s deemed “cozy cardio.”
Discover the benefits of cozy cardio with this guide, meant to inspire you to add a little variety—and a lot of homey vibes—to your workout routine.
What is cozy cardio?
Cozy cardio is a TikTok trend emphasizing a comfortable environment while you exercise and raise your heart rate. Instead of focusing on running outside or on a treadmill at a gym, cozy cardio fans create an indoor environment that relaxes the mind while you work out.
TikTok influencer Hope Zuckerbrow first made the trend go viral when she posted a cozy cardio video in July 2023. Now, nearly two million people have viewed the video and have started putting their own spins on what it means to do cardio in a comfortable environment.
In her pinned video, Zuckerbrow said she lost her passion for exercising, a slump many people go through. She decided to shift her perspective by reducing the intensity of her workouts, and swapped her traditional exercise clothes for fuzzy, comfy gear. Instead of striving for distance or endurance, she also turned on her TV and started strolling on a walking pad.
The best part of cozy cardio is that everyone creates their own definition of cozy. Consider what makes you feel most at ease. Is it dim lighting and candles set up around the room? Your favorite fuzzy slippers? Your cozy cardio routine could include all of it.
“How to Run Longer cardio performed in a comfortable home environment,” says Ashley Castleberry, Master the Half in Tampa, Florida. “For clients new to exercise or who find high-intensity workouts intimidating, it’s an accessible way to ease into a cardio habit. The mental benefits shouldn’t be overlooked, either—exercising in a calming environment you control can reduce stress.”
The goal of cozy cardio is to increase your heart rate without becoming uncomfortable, which can mean something different for everyone. “The key is balancing different modes of cardio based on your unique needs and goals,” says Castleberry. “Cozy cardio can positively influence your relationship with exercise, which is so important.”
No equipment at home? A easy training days. But if you’re simply staying fit through the winter and feel your motivation to move falling short, it’s a great way to actually look forward to a workout.
For those just The Best QL Stretches and Exercises, Castleberry suggests starting with 20 to 30 minutes two to three times per week and increasing gradually from there.
Ways to Make Your Runs More Cozy
Try these ideas to transform your feelings about exercise and treat yourself to a simplified workout routine.
1. Consider a Walking Pad
Picture a treadmill without the display, handrails, and support beams. If you’re imagining only the internal machinery, motor hood, and rotating belt, you’re picturing a walking pad. They’re great for small living spaces because they’re compact, and they’re perfect for pulling out in the middle of your workday to get in some cozy walks while you work, which can pay off in major health gains. They’re also typically more affordable than a treadmill.
2. Listen to Your Stress
Even the most passionate gym fans occasionally stress out about their exercise routines. You might feel rushed due to your schedule or dread pushing yourself to your limits again. That tension isn’t good for your mood or your motivation.
“Intense training can sometimes lead to mental fatigue and burnout,” says Erik Brown, UESCA-certified running coach, trainer and the founder of Treadmill Express Plus. “Cozy cardio activities, particularly those in calming environments, serve as a laborious break. Whether it’s a leisurely walk or a gentle indoor workout, these activities contribute to mental well-being, helping runners stay motivated and focused on their long-term goals.”
You don’t need always an intense workout to gain the benefits of cardio for your health and mental well being, either. Research shows that walking can improve cardiovascular health Fun Half Marathons, low-intensity runs can boost your mitochondria (the powerhouse of your cells that help you convert energy), build muscular endurance, and strengthen your type I muscle fibers.
3. Explore Other Workout Options
The best part about cozy cardio is that you don’t need fancy equipment to get it done. Try other workout options like yoga or dancing to your favorite songs. The activities should make you slightly out of breath but not uncomfortable or gasping for air.
What to Know About Your Running Gait bodyweight workout also gets the job done. You can opt for low-impact cardio moves, a HIIT workout, A Runners Guide to Cozy Cardio Relaxed Morning Tunes.
4. Pick Your Cozy Cardio Accessories
Best Folding Treadmills Other Hearst Subscriptions and Best Folding Treadmills. The goal of cozy cardio is to increase your.
You might also feel more relaxed with your favorite sweatpants, a fancy bottle filled with iced water, or a fan pointed in your direction. You may enjoy watching your preferred streaming service or listening to a podcast Surprising Stress Symptoms in Runners.
However you define cozy, the routine should make you feel more mentally relaxed than before you started your workout, even if the movement brought you some physical energy.
5. Embrace Mood Lighting
Running Shoes & Gear heavy weights performed in a comfortable home environment, says Ashley Castleberry treadmill, make your atmosphere cozy by turning down the lights along with the intensity of your exercise.
Consider hanging string lights or holiday lights wherever you’ll exercise. You could also get a dimmable lamp or a lightbulb in a specific color, like a blue hue, as research shows it can insight relaxation. You might also respond well to soft shades of yellow, green, pink, or purple—whatever makes you happiest. See how your mood changes in different lighting to pick the perfect option for a cozy environment.
