If the blinding lights, blaring music, and jam-packed floors of a traditional gym feel more overwhelming than inspiring, you’re not alone. Enter: cozy cardio, a low-pressure, feel-good approach to movement that’s gaining traction—particularly among those who crave a more relaxed and sensory-friendly way to work out.
“Cozy Cardio:” Come Again?!
The term “cozy cardio” first gained momentum thanks to TikToker Hope Zuckerbrow, who shared her uniquely relaxed morning workout routine. Unlike the high-intensity, sweat-soaked sessions typically glorified in fitness culture, her approach was about making exercise feel as inviting as curling up under a weighted blanket.
“Cozy cardio is ‘a whole vibe,’ says obé fitness instructor, Mary W. “It’s about making your workout as cozy and comfortable as a hug.”
Zuckerbrow’s original routine looks like this: She starts the morning with two beverages—ice water and iced “protein coffee,” aka a cup of brewed coffee mixed with a protein shake. (“The caffeine in coffee can give you a quick boost of energy during your workout, and adequate protein can help you feel fuller for longer,” Mary explains.)
With dual drinks in tow, she sets the mood with dim lighting and flickering candles, steps onto an indoor walking pad, and maintains a steady pace while watching her favorite Netflix show for around 40 minutes. Afterward, she clocks out to watch the sunrise.
While this specific setup is undeniably soothing, cozy cardio isn’t about following a strict itinerary, “it’s more about creating a relaxing environment than anything,” says Mary. And that works for morning or night.
Simply pair the aforementioned vibes with comfy sweats or PJs and mood lighting. Then, keep movements low-impact: Hitting your walking pad, indoor biking, dancing, Yoga, stretching, or rebounding on a trampoline can all be super cozy.
READ MORE: The Complete List of obé Workout Class Types
The Perks of Cozy Cardio
Although cozy cardio tends to be quite low-key by design, most experts agree that any movement is better than no movement. Plus? “There are so many benefits!” says Mary, who particularly likes that this practice is approachable for all fitness levels and accessible enough to repeat on the regular.
Here are some of the biggest perks:
- Reduced Stress & Anxiety: Movement in a calming environment can lower cortisol levels, helping to ease stress and anxiety. And who doesn’t need help in that department? Countless studies show that moderate exercise—especially walking—can improve mood, boost endorphins, and even help alleviate symptoms of depression.
- Improved Consistency: Too many of us are too intimidated by the big, sweaty workouts to stick to exercising on the regular. Cozy cardio removes that pressure, making movement feel approachable rather than like a chore, helping make it a sustainable habit.
- Better Sleep: A little light exercise, particularly in the evening, can improve sleep quality by helping to regulate the nervous system and promote relaxation.
- Gentle on Joints: Low-impact movements like walking, Yoga, or rebounding on a trampoline put less strain on the joints while still giving your heart a boost.
- Supports Recovery: For those returning to fitness after injury, dealing with chronic pain, or managing conditions like endometriosis or perimenopause, cozy cardio provides a way to stay active without over-doing it.
Is Easy-Does-It Cardio…Enough?
If you’re recovering from an injury, determined to walk more, or looking for a mental health boost, cozy cardio really is where it’s at. But if your ultimate goal is to improve your physical fitness in B-I-G ways—like getting stronger or changing your body composition? You’ll benefit from supplementing this undeniably delightful practice with other forms of exercise, Mary says.
While cozy cardio can certainly help you raise your daily step count, it won’t replace strength training or high-intensity workouts and all their ample health benefits. Plus, it’s hard to progress in the cozy cardio realm. Most walking pads don’t go fast enough for jogging or running. And even if they did? Huffing and puffing kind of kills the mood.
“Cozy cardio is a great tool,” says Mary, “but doing only cozy cardio will most likely lead to plateaus.”
A balanced approach might include cozy cardio on active recovery days, strength training for muscle development, and higher-intensity workouts for building cardiovascular endurance. And when motivation is low? The cozy cardio setup—candles, warm lighting, and all—can easily be applied to a strength session or yoga flow.
The Final Verdict
At its core, cozy cardio is about reframing movement as something enjoyable rather than punishing. It’s not about hitting a certain calorie burn or maxing out your heart rate—it’s about making exercise feel inviting, accessible, and sustainable.
“If you need some mood lighting and a comfy ‘fit to get there,” says Mary, who lives for cozy cardio on the days leading up to her period, “I think that’s just fine.”
So whether you’re stepping onto a walking pad or pressing play on a low-impact obé Fitness workout, establishing a cozy environment is simply one way to get your body moving on days when you’d rather…not. And we’re all for that.
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