Cozy Cardio Is All About Dimming the Lights, Putting On a Movie, and Busting Out the Treadmill

So how do I get a cozy cardio sesh in?

Cozy cardio takes elements of what makes you feel safe and relaxed and incorporates them into your exercise routine. For Zuckerbrow, that looks like lighting a candle in her living room, dimming the lights, putting on a good show, and hopping on her walking pad as she sips her favorite protein coffee. You can do this at whatever time you like. And if you work from home, it’s even a something you can squeeze in during your lunch break or that meeting that could’ve been an email. The experts give tips on how you can set up the most perfect cozy cardio vibes, including a quick lil shopping list of everything you’ll need, too.

Set up your space

Whether you choose to get a cozy cardio session in your living room, bedroom, garage, or another space, you’ll want to set the vibe. Lighting a candle and flicking Netflix on is Zuckerbrow’s way to go about it, but you can also have fun with it and put on your go-to playlist or podcast.

Wear something cozy

Put your hair up, throw on fuzzy socks, and stay in your pajamas. But always wear supportive sneakers and avoid wearing a robe in case it gets caught on the treadmill or walking pad, says Sariya.

Make a tasty drink

Zuckerbrow opts for her favorite homemade iced coffee made with a base of half-caf coffee mixed with a caramel protein shake over a full glass of ice (um, yes please!). If java isn’t your jam, you can try unsweetened iced tea, a matcha latte, a protein smoothie, or infused water.

Pick your favorite low-impact cardio

Zuckerbrow hops on her walking pad, but you can also choose any type of low-impact activity. “We can make many types of workouts cozy, so find movement that you love to do, be it yoga, Pilates, or mobility,” says Reene.

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Gotcha. So what are the benefits of cozy cardio?

Glad you asked! It actually has quite a bit, especially for mental health. High-intensity workouts have the well-earned reputation of giving you all those mood-boosting benefits (runner’s high is a thing for a reason), but “even low-impact workouts trigger the release of endorphins and reduce stress hormones,” says Dr. Choulet. And on top of that, cozy cardio focuses on shifting someone’s view of exercise—the trend helps you get movement in without the pressure of feeling like every workout has to end with you dripping sweat or hitting your max heart rate. It also relieves the anxiety or discouragement for folks who feel intimidated by the gym, class group settings, or the idea of endless competition and leaderboards, says Tanysha Renee, CPT and Tonal coach based in NYC.

Getting rid of all these deterrents can ultimately help with sustainability and overall mental wellness. By hitting your walking pad at a leisurely speed for 20 or 30 minutes—while wearing a plush cardigan and catching up on Love Is Blind—you’re creating an enjoyable environment that can result in positive associations with exercise, explains Dr. Choulet, which means “you’re more likely to make it a regular part of your routine,” she adds.

So who is cozy cardio good for?

In general, cozy cardio is really great for folks who are excited to get their workout done while having a wildly specific chill mood set. On top of that, cozy cardio (and any type of low-intensity exercise, for that matter) is a good option for people who experience cardio-induced anxiety. “Traditional cardio exercises can trigger feelings similar to panic attacks due to increased heart rate and breathing in this subset of people,” Dr. Choulet says. “By keeping the intensity low, this type of workout helps people feel more in control and less anxious.”

It might be great for my mental health, but is cozy cardio effective from a fitness perspective?

Cozy cardio is a great way to get you moving and “movement is medicine,” says fitness instructor Claudette Sariya, NASM-CPT, a trainer based in NYC. So you don’t necessarily have to commit to running and HIIT classes every single day. Low-intensity workouts like cozy cardio come with benefits, too—they help get your blood flowing and help you avoid the risks of a sedentary lifestyle, Sariya says. It’s also a really good way to get those 8,000 to 10,000 steps per day in, which seriously reduce the risk of a bunch of different chronic diseases, like heart disease, dementia, and type 2 diabetes, according to a 2023 report in the journal GeroScience.

Low-impact workouts are also easy on your joints, which is especially great for people returning to fitness after an injury or older adults trying to start a fitness routine (maybe it’s time to get grandma on TikTok?). But if you’re looking for a more well-rounded regimen, you’ll likely want a few other options in addition to cozy cardio. “Cozy cardio can be effective at getting you started on your movement routine, but it may not be sufficient to hit the CDC’s recommended 150 minutes of moderate-intensity exercise per week,” Renee says, especially since the CDC also suggests including at least two strength training sessions a week as well.

You can also take elements of cozy cardio and kick it up a notch if you want. “If you’ve been able to establish a movement routine using cozy cardio as a launching pad and are ready to increase the intensity, I would start by taking your walk into a conversational run-walk, with a 2:1 work-to-rest ratio, as in 20 seconds of a run and 10 seconds of walking,” Renee says. Another option to up the intensity if you’re feeling it? Add in a few functional bodyweight movements like plank variations, squats, or lunges.

April is a writer, editor, and content strategist with a Master’s degree in Publishing. She’s dedicated to responsible health journalism and has been covering nutrition, fitness, health, beauty, and travel since the beginning of her career. April’s work highlights her passion for helping people make informed decisions, and her byline appears on Women’s Health, GQ, GoodRx, Glamour, EatingWell, Health.com, Verywell, SHAPE, LIVESTRONG.com, and more.