Cozy Cardio: Cardio Training at Home

Feeling out of place at the gym? Maybe it's been a while since your last workout, or you've never exactly been a "gym rat," and the idea of wading through a crowded room to wait your turn for one of the crowded machines isn't exactly motivating.

What if there was a cardio exercise at home that could raise your heart rate and support your healthy weight loss journey, no jump rope or burpees required? Introducing "cozy cardio," a new workout trend that's exploded on TikTok and is perfect for anyone seeking to improve their fitness without going into beast mode.

Even if you're a fitness veteran and prefer higher-intensity workouts like jumping jacks or jump rope, cozy cardio is a good option to keep your body moving during a rest day or to take it down a notch for muscle recovery.

So how do you get started? Sit back, relax, light a candle or two, and let's cozy up to a workout you're going to love. Plus, we'll offer some tips for pushing yourself to the next level—when and if you're ready for more of a challenge!

What is cozy cardio?

Cozy cardio is a low impact cardio exercise that comes in various forms. You can stroll on a walking pad (the most popular form), ride a stationary bike or practice yoga—preferably in a room with a cozy ambiance. Whether you work out in the morning or after work to wind down for the day, cozy cardio gets your body moving and your heart rate up, while encouraging you to embrace the mind-body connection so you'll feel more comfortable with exercise.

For those intimidated by "gym culture," cozy cardio rewrites that negative internal stigma about working out. It creates a welcoming environment that allows everyone to feel confident with themselves and their health journey.

What are the benefits of cozy cardio?

This low impact workout is the perfect starting position to get you back on track with your health and weight management goals. While cozy cardio encourages you to get fit, it also focuses on making exercise enjoyable as opposed to exhausting and demanding. Not only is cozy cardio gentler on the body, but also on the mind, helping you reconnect with your body and find joy in movement. It's time to love working out, not dread it!

Plus, without the trip to the gym, your exercise time commitment can be minimal. Cozy cardio is a useful workout for people who have busy schedules or odd work hours. Plus, it can help you ease into a daily exercise routine that fits your schedule.

6 ways to do cozy cardio

Cozy cardio doesn't reinvent the wheel: it just offers a new way of looking at some popular exercises that can be done at a more relaxed pace. Here are some examples:

1. Walking pad

   —Simpler and less expensive than a traditional treadmill, these pads are great for multitasking, so you can listen to your favorite podcast while getting in some steps!

2. Yoga

   —All you need is a yoga mat and some simple yoga poses to get started. Practices such as yin yoga are going to be a bit more "cozy" and less challenging than, say, hot yoga.

3. Cycling

   —If you thought the only way to use your stationary bike was during an intense spin class, we've got news for you: a gentle pedal session will still give you some of the health benefits of this popular form of cardio (but without anyone shouting at you to go faster).

4. Modified bodyweight exercises

   —There's no shame in doing pushups or planks on your knees. You can also do exercises such as squat jumps and mountain climbers, but at a slower, less intense pace.

5. Resistance bands

   —No weights? No problem! Build strength with resistance bands, which you can incorporate in any bodyweight movement.

6. Dancing

   —Turn on your favorite track and whirl around the room. Enjoy the music, and the benefits of an elevated heart rate!

How to create a cozy workout space

This movement is all about romanticizing your workout space. Here are tips on how to set up your perfect exercise environment:

• Focus on setting the mood.

  Dim the lights, close your blinds and light your best-smelling candles. LED strips, neon signs or sunset projectors are a great addition to achieve the perfect aesthetic.

• Wear clothes you feel comfortable in.

  Let's be honest, no one likes putting on a sports bra or gym shorts. With cozy cardio, you are encouraged to stay in your comfy PJs or put on your favorite oversized sweatshirt.

• Make yourself a tasty drink.

  Add some delicious fun to your cardio with a protein smoothie or a probiotic soda. Don't forget, this is still a workout, so keep your water close and stay hydrated.

• Put on your entertainment.

  This can range from playing your favorite Netflix show or movie, to reading the book you can't put down or hitting shuffle on your favorite playlist.

Tips for success

1. Listen to your body.

   It is important to know your body's ideal fitness level, especially when starting your fitness journey. Trying to push yourself beyond your capacity can be hard on your body, which can lead to a setback in your exercise goals. Plus, research has found that walking is linked to health benefits that are similar to running. In other words, you don't need to overexert yourself to see results.

2. Take it easy, but not too easy.

   Keep in mind that pushing yourself within your body's capable limits can be beneficial, so if you feel like your workouts are too easy, challenge yourself to take them up a notch. If you're ready to move beyond "cozy," go for it!

3. Get enough protein.

   If you're looking to build lean muscle mass, nutrition is almost as important as the exercises you choose. Adding protein powder to your workout routine can be beneficial to your fitness goals. Research suggests that it supports muscle recovery after an intense workout. A whey protein supplement helps your body repair and replace muscle fibers to increase muscle mass. You can add it to your smoothie or coffee for a tasty addition to your workout.

Does cozy cardio support healthy weight management?

Increasing physical activity throughout the day is proven to help promote a healthy body weight. This activity can range from walking up the stairs in your apartment building to parking farther away from your destination. Research suggests taking at least 7,000 steps per day provides a variety of health benefits and improves overall quality of life. Cozy cardio increases your daily movement or steps, so you can reach your weight management goals sooner than remaining sedentary.

Walking, a form of aerobic exercise, is great for heart health, whether you're doing it on a treadmill, walking pad or outside. It encourages healthy blood pressure and circulation. Walking also strengthens muscles like your glutes and hamstrings and can help move your weight management journey along. To tone muscles in your arms while walking, you can incorporate arm movements like pumping your arms by your side or putting your arms overhead while performing micro-movements.

Beyond cozy cardio: taking your workout to the next level

Once you've done cozy cardio for a while and have become more comfortable with your relationship with fitness, you might be ready to take things up a notch. If you would like to incorporate more intensive, fat-burning cardio exercises, try a HIIT workout, or high intensity interval training. HIIT is a fantastic way to raise your heart rate fast and burn calories. It can be done at the gym or in the comfort of your home.

Here are 6 moves to transition you from cozy fitness to a HIIT routine:

• Jumping jacks

  —This exercise, where you lift your arms overhead and jump with your right and left legs out and together, helps raise your heart rate quickly.

• Mountain climbers

  —This floor exercise starts in a plank position followed by lifting your left leg toward the opposite arm. Repeat with your right leg. This movement strengthens muscles in multiple parts of your body like your core, upper body, hamstrings and more.

• Squat jumps

  —Start in a standing position with your knees bent and your right and left legs slightly separated. Jump up and land back in a seated position. This exercise works wonders for your glutes!

• Jump rope

  —This exercise is an affordable way to get your heart rate up. Plus, the equipment doesn't take up much space in your house, making it easy and convenient.

• Burpees

  —This popular workout move is bound to raise your heart rate and burn a lot of calories. It works multiple muscle groups like your glutes, core and shoulders.

• Lateral shuffle

  —Squat and shuffle your feet to one side. This movement is a bodyweight exercise, which means you use your own bodyweight as resistance. You can kick up the intensity by placing a resistance band above your knees.

References:

• Katzmarzyk PT, et al. "Physical activity and weight loss in a pragmatic weight loss trial." Int J Obes (Lond). March 2023. https://pubmed.ncbi.nlm.nih.gov/36702913/
• Mielgo-Ayuso J, Fernández-Lázaro D. "Nutrition and Muscle Recovery." Nutrients. January 2021. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7909540/
• Paluch AE, et al. "Steps per Day and All-Cause Mortality in Middle-aged Adults in the Coronary Artery Risk Development in Young Adults Study." JAMA Netw Open. September 2021. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8417757/
• Stokes V. "TikTok's 'Cozy Cardio' Trend Is a Relaxing Way to Ease Into Fitness." Healthline. October 2023. https://www.healthline.com/health-news/cozy-cardio-can-the-tiktok-fitness-trend-really-help-you-get-in-shape
• Williams PT, Thompson PD. "Walking versus running for hypertension, cholesterol, and diabetes mellitus risk reduction." Arterioscler Thromb Vasc Biol. May 2013. https://pubmed.ncbi.nlm.nih.gov/23559628/