Cozy Cardio: Is This TikTok Trend Effective?

Cozy cardio is a cute, catchy term, but does the social media fitness fad actually work?

Things look promising.

Ahead, we’ll tell you everything you need to know about the cozy cardio trend, why this type of low-impact exercise may be a good approach to working out, and how you can try it out for yourself.

Founded by Texas-based TikTok influencer Hope Zuckerbrow, cozy cardio is characterized by lower-intensity exercises in relaxed environments. It’s not a hard-line workout plan as much as a loose, abstract philosophy.

Cozy cardio centers around the concept that being active is something everyone should be able to do at their own pace — in whatever way makes them comfortable and encourages them to stick to it. And you don’t have to get your heart rate up super high to reap the benefits of exercise.

“Cozy looks different for everyone,” Zuckerbrow says in a TikTok post. “But my version looks like ambiance lighting, the flicker of a candle, the taste of my favorite protein coffee, or the comfort of the show I’m binging. I just apply that to my exercise.”

In theory, cozy cardio may take on whatever form looks and works best for the person doing it.

Cozy cardio also lets you exercise wherever and whenever you want instead of feeling like you have to drag yourself to the gym to work out. So it’s perfect for anyone seeking a gentler, more fun physical activity routine they can actually sustain over time.

So, can this more relaxed, less intense fitness philosophy yield real results? Let’s look at some health science.

You might wonder how cozy cardio stacks up against other workout routines, like high-intensity interval training (HIIT).

According to the current Physical Activities Guidelines for Americans from the Office of Disease Prevention and Health Promotion (ODPHP), adults should aim for between 150 to 300 minutes of moderate-intensity activity every week. Cozy cardio is just another way to help people meet physical activity guidelines.

Here are some ways it may be healthy:

• One medical paper suggests that you can reap the health benefits of exercise by squeezing in smaller workouts and breaking up sedentary time throughout the day. This approach aligns with the cozy cardio outlook.

• Moderate and lower-intensity cardio workouts can lead to cardiovascular and lung health benefits, like lower blood pressure. They can also boost weight loss efforts. This is even more true when exercise is coupled with healthy eating, hydration, and sleep.

• Besides the physical health benefits, one of cozy cardio’s overarching themes is making regular exercise a less stressful experience. Considering the relationship between stress and weight gain, it may be a win-win. Plus, exercise promotes emotional well-being and helps manage mental health by reducing stress and anxiety.

Here’s how to implement cozy cardio into your low-impact workout routine.

Experiment With Different Activities

When it comes down to it, the most important element of cozy cardio (and all workouts, for that matter) is that you do something you enjoy. Research shows that liking your activity of choice is the best way to stick to a workout routine.

Since cozy cardio can involve several different forms of exercise, it’s good to experiment to see what you like best.

Your cozy cardio routine should also be tailored to your fitness level. For example, if you haven’t been very active for a while, the CDC (Centers for Disease Control and Prevention) recommends starting slow, like with a 10-minute walk after dinner. From there, you can up the ante over time.

Below are a few more ideas and examples of cozy cardio and strength training workouts that’ll get your heart pumping (but not too hard).

Cozy cardio workouts can include:

• Getting your steps in outside or on a walking pad

• Riding a stationary bike (go as slow as you please, especially if you plan on riding for a while)

• Doing a quick set of jumping jacks or burpees to break up sedentary time

• Dancing (whether out with friends or filming a TikTok routine)

• Climbing a stair machine at a nice, chill pace

Cozy strength training workouts can include:

• Squeezing in some Pilates as a form of strength-training

• Practicing yoga to help with balance and mental wellness

• Lifting weights

• Doing crunches, push-ups, and lunges to build muscle

Set the Mood

The second piece of the cozy cardio pie is optimizing your environment for relaxation. What does that mean, exactly? Get the good vibes flowing!

Here’s how:

• Prep the area. Maybe you need to rearrange furniture to make room for a burpee drill or lay down a yoga mat. In any case, make sure you have enough room and everything you need to get started.

• Wear what’s comfortable. If that means throwing on a pair of loose sweats or just staying in your undies, go for it. You could also slide into your favorite pair of leggings, but Zuckerbrow actually encourages looser-fitting clothes that don’t feel restrictive. Comfort is perceived differently by everyone, but wearing clothes you feel good in might make you feel better during a workout.

• Find your light. If you’re more motivated and alert in bright spaces, get comfy by a window with lots of natural sun exposure or turn on the overhead lights. If you prefer low-light environments, consider installing a dimmer or opt for ambient light sources, like wall sconces and battery-powered lamps. Finding your light might help with workout motivation because light impacts your circadian rhythm (the body’s natural clock).

• Consider all five senses. You’ve got your lighting set up, and you’re wearing your favorite fuzzy socks (just don’t slip if you’re doing yoga on a hardwood floor). But how does it smell? Whether you light your favorite candle or take out the trash before you embark on your cozy cardio routine, an inviting and pleasant atmosphere can make all the difference. Oh, and keep your favorite drink nearby! Zuckerbrow loves protein coffee.

• Lean on entertainment. Some people prefer to be distracted when working out. If that resonates with you, queue up your favorite TV show, movie, podcast, audiobook, or playlist.

Cozy cardio is all about doing lower-intensity workouts in a relaxed environment so you can de-stress while you break a sweat. Now that’s a social media fitness fad we’re excited to get behind.

If cozy cardio sounds like something you’d like to try, here are a few things to keep in mind to get the most out of it:

• Go at your own pace and ease into any new workouts.

• Get active in a way that encourages you to stick to your routine, whether by wearing comfy clothes, staying at home, or putting on your favorite show while you get moving.

• Focus on exercises that make you feel your best instead of putting pressure on yourself to hit certain metrics.

• Remember, movement is just one piece of a healthy-living puzzle. Staying hydrated, eating well, and getting plenty of sleep are also crucial.

Whether you’re embarking on a weight loss journey or looking for alternative ways to improve fitness, we hope this feel-good approach to exercise serves you well.

Need more help? Start with our virtual weight loss assessment to see what medications and plans are available to you.