Key Takeaways<\/p>\n
“Cozy cardio” is low-intensity movement done at home in a comforting setting\u2014think comfortable clothes, a favorite show or playlist, and 15-20 minutes of moving around your living room.<\/p>\n
It removes common barriers to exercise (no gym, special gear, or pushing to exhaustion required) and can still support cardiovascular health, mobility, and mood.<\/p>\n
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.<\/p>\n
This summer, I took so many “hot girl walks” with my dog\u2014we’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<\/a> isn’t something I typically do.<\/p>\n However, winter is quickly approaching, meaning my hot girl walks will soon become cold girl walks\u2026sometimes too cold (or snowy) to do regularly. Hiking<\/a> 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.<\/p>\n What Is Cozy Cardio?<\/p>\n First off, what exactly is cozy cardio?<\/p>\n “Cozy cardio is gentle movement<\/a> 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<\/a>, MS, RDN, ACE-CPT, medical exercise specialist, master-level Pilates instructor, and founder and CEO of Fredericksburg Fitness Studio\u2060. Nelly Flaque<\/a>, 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<\/a>.”<\/p>\n 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\u2014like a treadmill, indoor bike, weights, or a yoga mat\u2014or no equipment at all, just moving your body. Walking, stretching, dancing, mobility work, and easy cycling all fit the bill.<\/p>\n And although cozy cardio is trending, this kind of at-home movement has been around for quite awhile. “The concept really isn’t new\u2014and what I like about it is that it removes some of the barriers we put around exercise,” says Portia Page<\/a>, 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<\/a>, 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.<\/p>\n 6 Ways To Try Cozy Cardio At Home<\/p>\n 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!<\/p>\n Dance<\/p>\n 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<\/a> 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\u2014whatever feels good. Fifteen minutes can disappear pretty quickly when you aren’t staring at a timer\u2014and while you listen to your [favorite artists],” Page says.<\/p>\n Walk to Your Favorite Show<\/p>\n There’s no shortage of incredible TV shows to watch<\/a> 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.<\/p>\n Seated Movement<\/p>\n Seated movements<\/a> can also be effective in raising your heart rate\u2014in 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.”<\/p>\n Podcast Pedal<\/p>\n Similar to the world of television, there are hundreds of interesting podcasts<\/a> to listen to nowadays\u2014perfect 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.<\/p>\n Simple Circuits<\/p>\n 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.<\/p>\n Stairs Session<\/p>\n