Key Takeaways

“Cozy cardio” is low-intensity movement done at home in a comforting setting—think comfortable clothes, a favorite show or playlist, and 15-20 minutes of moving around your living room.

It removes common barriers to exercise (no gym, special gear, or pushing to exhaustion required) and can still support cardiovascular health, mobility, and mood.

Six easy entry points include dancing to a few songs, walking during a TV episode, seated movement, stationary biking during a podcast, simple at-home circuits, and stair sessions.

This summer, I took so many “hot girl walks” with my dog—we’re talking everyday. “Hot” not just because my standard poodle and I are straight stunners (kidding), but because Colorado summers can be described as nothing short of scorching. I enjoy these walks to breathe in the fresh air, feel the sunshine on my face, take in the mountain views, and get in some movement. Plus, they also end up being excellent cardio workouts because, as an East Coast native, walking slowly isn’t something I typically do.

However, winter is quickly approaching, meaning my hot girl walks will soon become cold girl walks…sometimes too cold (or snowy) to do regularly. Hiking can also become a challenge in the fall and winter as many of the trails around here become super icy. This can make cardio challenging for me, as going to a traditional gym to run, cycle, or swim isn’t something I enjoy. So, when I learned about the “cozy cardio” trend that’s slated to be super popular this fall, I couldn’t wait to learn more. I spoke with three fitness experts to discover what cozy cardio is and how I can integrate it into my routine this upcoming fall and winter.

What Is Cozy Cardio?

First off, what exactly is cozy cardio?

“Cozy cardio is gentle movement done in a setting that makes you want to show up. Think comfortable clothes, a favorite playlist or show, and 15 or 20 minutes of moving around your living room,” says Jennifer Scherer, MS, RDN, ACE-CPT, medical exercise specialist, master-level Pilates instructor, and founder and CEO of Fredericksburg Fitness Studio⁠. Nelly Flaque, certified personal trainer expands on the concept, adding that “cozy cardio is low-intensity movement you do at home, set up so it feels like self-care, not punishment.”

Cozy cardio removes the intimidation factor around exercise, making it more accessible and even alluring to do, versus feeling like a chore. It could involve using indoor exercise equipment—like a treadmill, indoor bike, weights, or a yoga mat—or no equipment at all, just moving your body. Walking, stretching, dancing, mobility work, and easy cycling all fit the bill.

And although cozy cardio is trending, this kind of at-home movement has been around for quite awhile. “The concept really isn’t new—and what I like about it is that it removes some of the barriers we put around exercise,” says Portia Page, CPT, NCPT, PMA, ACE, AFAA-certified, group fitness and Pilates instructor. “Movement doesn’t always have to involve a gym, special clothing, an hour-long workout, or pushing yourself to exhaustion. A lower-intensity session can still support cardiovascular health, mobility, circulation, mood, and overall fitness.” Plus, the accessibility of cozy cardio increases the chance that you’ll actually adopt it as a consistent routine.

6 Ways To Try Cozy Cardio At Home

If you’re just as intrigued by the cozy cardio concept as I am, these exercise professionals shared six simple, accessible, and fun ways to try it at home!

Dance

Whether you’re cleaning the kitchen, doing household chores, or just looking to jam out to your favorite music, turning on some upbeat tunes and dancing is the perfect way to ease into cozy cardio. “No choreography required. Pick three, four, or five favorite songs and keep moving until they’re over. Step side to side, march, sway, reach, turn—whatever feels good. Fifteen minutes can disappear pretty quickly when you aren’t staring at a timer—and while you listen to your [favorite artists],” Page says.

Walk to Your Favorite Show

There’s no shortage of incredible TV shows to watch these days, so why not pair your next episode with some movement? “Walk while one episode of your show plays, about 20 to 30 minutes. When the episode ends, you’re done. The show becomes your timer,” Flaque says. This could look like walking on a treadmill, walking pad, or simply walking (or marching) in place.

Seated Movement

Seated movements can also be effective in raising your heart rate—in fact, Scherer shares that it’s an amazing way to practice cozy cardio. “Do a seated movement session by marching your feet, reaching your arms forward and overhead, and adding comfortable arm circles,” she says. “This can be a welcoming option when standing for a long stretch isn’t practical.”

Podcast Pedal

Similar to the world of television, there are hundreds of interesting podcasts to listen to nowadays—perfect for making indoor movement more exciting. “I recommend hopping on the stationary bike with a podcast. Keep the resistance light and the pace steady. Grab a warm tea or water and settle in,” Flaque suggests. The episode can serve as a built-in timer, just like TV, taking more of the mental load of coordinating at-home workouts off your plate.

Simple Circuits

Creating a simple circuit around the house is also an easy and fun way to squeeze in some indoor cardio. “Make a simple movement circuit by alternating one to two minutes each of marching in place, sit-to-stands from a chair, side steps, heel raises, step-touches and gentle knee lifts, arm swings or punching, etc. Repeat the sequence two or three times at an easy-to-moderate pace,” Page says. Adding in a dance portion, a burst on the stationary bike, or anything else that feels good in your body is a fun way to make it your own as well.

Stairs Session

And finally, many of us have at least one staircase in our home…and it can be one of the best built-in pieces of exercise equipment we have—at no extra cost! “Try stairs at an easy pace, walking up and down your stairs slowly for five to 10 minutes. It’s great for your legs and your heart rate without feeling like a workout,” Flaque says. You can even integrate stairs work into an at-home cozy cardio circuit!

At the end of a long day, cozy cardio is the kind of workout that should feel accessible and like something you actually want to do. “The perfectly-designed workout that you dread and rarely do isn’t nearly as valuable as movement you genuinely enjoy and will repeat on a consistent basis,” Page says.

That said, cozy cardio can also be the perfect gateway to taking our exercise routines to the next level. “You can turn up the pace when it feels right for you, and include strength training during the week, too. My advice is to start with a version you enjoy enough to repeat,” Scherer suggests.

If you’re curious whether cozy cardio counts towards the recommended 150 minutes of cardiovascular exercise per week, Flaque recommends using the talk test. “You should be able to talk, but not sing. Once cozy cardio feels easy, raise the incline, pick up the pace a little, or add two short strength sessions a week,” she says.

I can’t wait to give cozy cardio a try this fall and winter—I have a strong feeling that I’m going to love it!

Read the original article on Real Simple