Every now and then, fitness TikTok digs up something that’s been around forever and calls it a “trend.” Earlier this year, the honors went to zone 2 cardio, a relatively low-effort form of fat-burning cardio that spares you enough bronchial bandwidth during your workout to have a conversation, or record a sanctimonious Instagram reel.

More recently, you may have noticed another, even lower-effort form of cardio all up in your algorithm: soft cardio. Also known as “cozy cardio,” soft cardio is simply regular cardio done at a slow, relaxed pace so as to spare your body from repetitive impact—hence the name. “I know ‘soft cardio’ has been trending recently, but it’s really just a casual term for low-intensity exercise,” says Irvin Sulapas, MD, sports medicine physician and associate professor at UTHealth Houston. “Basically, it keeps your heart rate slightly elevated without putting much stress on your joints or muscles.”

Soft cardio can take the form of anything from a slow outdoor stroll to a leisurely bop on the exercise bike. And while it may not look like much, soft cardio’s benefits actually go pretty hard. “It can be incredibly effective for improving heart health, boosting circulation, enhancing endurance, and supporting weight management—while being very gentle on joints like the ankles, knees, and hips,” says Clif Marshall, senior director of coaching and pro training at D1 Training.

“I think there might be the misconception that the word ‘soft’ means it’s ineffective,” Marshall says. “But steady, low-impact cardio is one of the most foundational pieces of long-term fitness. You don’t always need to be drenched in sweat or gasping for air to improve your health.”

Here’s everything you need to know about soft cardio to help you decide whether it deserves a spot in your workout rotation.

Is soft cardio the same as zone 2 cardio?

While soft cardio, with its inherently low intensity and sluggish pace, could easily be mistaken for zone 2 cardio, it’s something else altogether. “Zone 2 cardio, by definition, is exercise at around 60 to 70% of your maximum heart rate, whereas soft cardio is much lower,” says Dr. Sulapas. “Soft cardio is around 40 to 60% of your maximum heart rate, so it’s actually more like zone 1.”

One of the main reasons for zone 2 cardio’s popularity is its utility for weight loss. Known as the “fat-burning zone,” it’s nestled right up against the threshold where your body switches from burning fat for energy to burning carbs—generally considered to be about 70% of your maximum heart rate. While soft cardio happens at a decidedly lower heart rate, and therefore won’t burn fat at quite the same clip as zone 2 cardio, it does have a handful of unique benefits that don’t apply to zone 2 cardio.

What are the benefits of soft cardio?

Active recovery
Active recovery is the official name for an overachieving rest day. Basically, instead of melting into the sofa while intermittently refreshing Strava to see if you’ve collected any kudos since yesterday’s run, you get up and move your body, albeit gently, to help support post-workout recovery. “If you work out a few times a week, instead of a total rest day, you can just do soft cardio,” Dr. Sulapas says. “So then you’re actually doing something active without putting stress onto your joints, and that’s going to help with recovery.”

Consistency
Trainers often say that the best workout is the one that you’ll stick with. Consistency is the foundation of any fitness regimen, and sometimes one skipped workout can be enough to derail your progress for days, weeks, or more. On days when you aren’t in the mood or able to do a strength or HIIT workout, soft cardio is an easy way to tick your fitness box for the day. “Sustainable fitness is what actually changes your life,” Marshall says. “For many people, I think soft cardio is the missing piece. It makes movement enjoyable again. And when training feels good, people stick with it.”