What is Cozy Cardio—And Is It Actually an Effective Way to Work Out?

What you do to feel your best is very personal—whether you prefer to focus on a favorite physical activity, rely on balanced food choices or approach health holistically. So, when it comes to living a healthy lifestyle, finding what works for you can be the difference between staying consistent and falling flat on your goals.

Nonetheless, societal pressures like fitness media and online misinformation often claim that people should try to push past their limits and make sacrifices for better health. But that can sometimes mean suffering through workouts you don’t enjoy and avoiding foods that make you happy, which isn’t necessary. 

Here at EatingWell, we feel that any food can fit into a healthy lifestyle in moderation, and any movement is good movement. That’s why we’re 100% here for Hope Zuckerbrow’s comfy workouts. The social media influencer has gone viral on TikTok and Instagram for what she calls “cozy cardio,” saying that “exercise doesn’t have to be done in a cold and sterile environment. It can be sensory-friendly and fun.”

You would usually think the words cozy and cardio have no business being in the same sentence, but hear us out. This kind of movement might just be the key to enjoying exercise and staying consistent with a workout routine.

What Is Cozy Cardio?

In short, cozy cardio is a form of joyful movement: pairing your choice of exercise with the activities you like to do. When it comes to joyful movement, that can mean inviting friends to hike with you or setting attainable goals like 5-minute walk breaks with music during the workday.

With cozy cardio, however, the idea is to completely set the scene for comfort before exercising. Zuckerbrow, who coined the phrase, said in her TikTok explainer, “Cozy looks different for everyone, but my version looks like ambient lighting, the flicker of a candle, the taste of my favorite protein coffee or the comfort of the show I’m [watching]. I just applied that to my exercise.” And she has her routine down to a T. 

Most mornings Zuckerbrow makes a cup of protein coffee (which looks like a cold brew mixed with her protein shake of choice), fills her Stanley cup with water and sets them—and her TV remotes—next to her workout area for easy access. She also throws on some fuzzy animal-themed socks and a large blanket hoodie to get extra comfy. Then, she steps onto her walking pad (an under-desk treadmill) and completes a 40-minute walk behind her living room couch. For the first 5 minutes, she warms up at a slow pace while looking for something to watch. Afterwards, she bumps the speed up to a moderate pace for 20 minutes, followed by a 10-minute fast-paced walk and a 5-minute cool down.

Walking is just Zuckerbrow’s movement of choice, but the sky’s the limit when thinking about how to make cozy cardio personal. Do you like to dance? Put a disco ball lightbulb into your living room lamp and crank your favorite tunes. Is yoga more your thing? Light a candle, put on some meditative music and close the door to your space so you won’t be interrupted. Prefer at-home strength training over hitting the gym? Grab some dumbbells and turn on your favorite show. The point is, if you don’t feel comfortable in the space where you’re exercising, you probably won’t enjoy it. So take the time to create a cozy space and before you know it, you could be moving much more and actually enjoying it. 

The Bottom Line

A balanced routine of physical activity can help you maintain a healthier and happier lifestyle. However, it’s important that you choose enjoyable exercises that you can keep in your regular rotation, in addition to making your workout space a more inviting environment for you. Cozy cardio can be a great way to get more comfortable with exercise or get more movement in your day.

Keep reading: 10 Workout "Rules" You Should Be Breaking