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    What Is Cozy Cardio On TikTok? Trainers Weigh In On The Comfy Workout Trend

    When I first heard the term “cozy cardio,” it sounded like a hygge dream come true. I’m actually not far off from the goal of creator Hope Zuckerbrow. For her, cozy cardio is intended to combine your preferred, comfortable ambience with some light exercise (like walking or at-home pilates). At its heart, it’s “movement for women to reclaim their relationships with exercise,” she has shared.

    There are a few ways to enjoy the cozy cardio effect: You can light a candle, mix up your favourite pre-workout drink, set some mood lighting, or put on your favourite Netflix binge and hop on the treadmill to get your steps in. Cozy cardio is as much about a healthy mind as it is a healthy body. Here! For! That!

    Meet the experts: Amanda Hart, CPT, is a NASM- and ACSM-certified personal trainer and holistic health coach. Rachelle Reed, CPT, PhD, is a NASM- and ACSM-certified trainer with a doctorate in exercise physiology. Denise Chakoian, CPT, is the owner and founder of CORE Cycle.Fitness.Lagree. She’s also a cancer exercise specialist and boutique fitness consultant

    Since Zuckerbrow began posting about her cozy cardio routine, the trend has taken off, garnering many fans and even praise from The Sculpt Society’s founder Megan Roup. The term “cozy cardio” has 17 million Google search results and growing. It’s only natural to be curious about how effective it really is.

    Read on for all the intel to help you understand the benefits of this TikTok trend, what trainers think of the workout, how to add cozy cardio to your routine and more.

    Is cozy cardio a good workout?

    Cozy cardio definitely can be an effective workout, but it might not be the best choice for everyone.

    “I think someone might feel more comfortable in a session like this if they are new to exercise, or if they want to lose a large amount of weight and can begin this in their own home to create an area they can start their journey,” says Denise Chakoian, CPT, owner and founder of CORE Cycle.Fitness.Lagree.

    “I think this will have staying power for people who do not enjoy working out with others, or feel that they only have time for exercise in the comforts of a small, quaint environment,” she adds.

    4 Benefits Of Cozy Cardio

    It serves as self-care

    Cozy cardio can help reframe your relationship with exercise as a way to treat yourself. “Many of us have a disconnected idea of what movement should be,” explains Amanda Hart, CPT, trainer and holistic health coach. “Exercise should be enjoyed and looked at as an opportunity.” Instead of looking at exercise as a form of punishment or something necessary to burn off meals, cozy cardio pivots the intention of movement as a gift to yourself. Just as putting on your go-to undereye mask and a comfy robe at the end of the day is a form of self-care, so too is cozy cardio.

    It’s naturally a sustainable routine

    Cozy cardio is an activity you’ll actually want to do regularly because you set up your own ideal atmosphere in your home. “They have no reason to ‘skip’ their workout as it’s done from the comfort of their own home,” Hart says. “This can be a great solution for those who are intimidated by a gym setting or for those short on time.”

    It’s accessible and welcoming

    This trend doesn’t force you to spend extra cash on a gym membership or subscription or go anywhere at all. (You could invest in a treadmill, but you don’t have to.) Plus, the at-home workout provides privacy, a benefit for anyone who might feel vulnerable or exposed in gyms or fitness studios. There’s no specific dress code and you can wear whatever feels comfortable (leggings, t-shirt, or joggers, for example) in a judgment-free environment.

    It boosts aerobic training

    As long as you hit a level of moderate intensity, you will see all of the cardio benefits, says Rachelle Reed. These include a lower risk of cardiovascular diseases and improved cardiorespiratory endurance (the capacity of both your heart and lungs to take in oxygen and distribute it throughout the body during exercise). A high level of cardiorespiratory endurance is one of the leading contributors to a longer lifespan, Reed says.

    Cozy Cardio FAQ

    Who should do cozy cardio?

    “From a health promotion perspective, I love the idea of women (or men) adding cozy cardio into their physical activity routines each week,” Reed says. “With most adults falling short of meeting the minimum dose of recommended aerobic activity (150 minutes per week), trends like this do some great work in advocating for more movement, for more people, more often.”

    While hopping on the cozy cardio bandwagon certainly can’t hurt, it might not be challenging enough for everyone. It’s most suitable for those who are new to fitness and want to start with small, attainable goals, says Hart. “While working out at home is super easy and convenient, it can inhibit progression after a certain point,” she adds.

    “Eventually, you will run into a plateau and need other stimuli to continue to challenge yourself. Ongoing stimulus is needed for ongoing results!”

    Once you get into a regular routine, thanks to cozy cardio or another modality, it’s a good idea to progress and add variety to your sweats. “Incorporating some higher intensity aerobic work and total body strength training into your weekly routine is key,” Reed says. “Cozy cardio can be a great addition to your workout routine. Once you’re in the habit of moving your body, I recommend you progress and also transition into a more well-rounded routine.”

    READ MORE: Tone Up The Fun Way With This Strength And Cardio Dance Workout

    Is cozy cardio good for weight loss?

    Cozy cardio can be part of a weight loss regimen or help kick it off. “This type of workout can begin a journey to caloric burn and a steady state program for losing body fat,” says Chakoian.

    And, there are more factors to think about. “Whether it’s cozy cardio or another cardio workout, weight loss is based on calories in and calories out,” says Chakoian. For goals like body fat loss and gaining muscle mass, you’ll need to make other changes as well.

    How often should you do cozy cardio?

    Cozy cardio is naturally low impact, low cost and super convenient, so you can definitely incorporate it every day, Hart says. Unlike other more challenging TikTok workout trends, like the 12-3-30 workout, there’s little to no risk of overdoing it.

    While you could do safely cozy cardio every day, you’re better off spending your time doing a mix of different workouts, Reed says. That’s why she recommends only a few days a week of cozy cardio to get the benefits. To optimize your week, add in a day of higher-intensity cardio and two days of strength training for added metabolic conditioning and musculoskeletal health.

    While working out in the comfort of your home definitely has benefits, you’re missing out on the community motivation and accountability of a group sesh, says Chakoian. “When you are working out with a group of people with like-minded goals or in a facility with a strong community, you can all keep each other accountable,” she says. “It has longer-lasting positive results and helps with your mental wellbeing as a whole.”

    Bottom lineCozy cardio is a low-impact, at-home workout trend that is an excellent way to add more movement in your day and can be part of a well-rounded fitness routine. However, it may not be challenging enough for everyone, long-term.

    This article written by Amanda Mactas was originally published on Women’s Health. More

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    HIIT Things Up With This Simple But Powerful Couple’s Workout

    This full-body high-intensity interval couple’s workout is perfect for pairs looking to torch kilos. Do this workout three days a week for the best results. All you’ll need is a skipping rope and an exercise mat.

    Complete as many reps as you can in 60 seconds, then rest for 20 seconds before moving on to the next exercise. Based on your level of fitness either complete one round (beginner), two to three rounds (intermediate) or four rounds (advanced).

    The HIIT Couple’s Workout

    1/ Skipping And Inchworm

    Your partner starts in a standing position, feet hip distance apart. They then place their hands on the floor and walk them forward until they’re in high plank.

    Your partner then walks their hands back to their feet and stands upright. Skip for 60 seconds while they complete the exercise.

    Make it harder:  Your partner adds a push-up before walking their hands back to their feet and standing upright. Even harder: your partner taps their hands to the opposite toes before walking back and standing upright.

    READ MORE: Feel Strong And Powerful With This Explosive 15-Minute Workout

    2/ Knee-Raises

    Sit facing your partner. Holding each other’s hands, lean back and straighten your legs. Bring your knees towards your chest while shifting your butt to the other side of your partner. Straighten your legs and repeat the process, shifting your legs back to the starting side.

    3/ Skipping And Inchworm

    Repeat exercise one of the couple’s workout, but this time you perform the inchworm while your partner skips. 

    4/ Reverse Lunge And Squat

    Stand facing your partner while holding each other’s right hands. Lunge backwards with your left leg. As you return to standing, drop your partner’s right hand, grab each other’s left hands and lunge backwards with your right leg. As you return to standing, grab both hands and then squat. Return

    to standing.

    Make it harder:  Swap the regular squat for a jump squat. Let go of your partner’s hands as you jump.

    READ MORE: Get Strong, Shapely Legs With This Do-Anywhere Leg Workout

    5/ Plank And Jump Over

    Start in plank, keeping your body straight and your core braced. Your partner places their hands on your upper back near your shoulders and jumps side to side over you.

    Make it harder: After jumping over, your partner does a half-burpee (no push-up) before jumping back. Even harder: try a chest-to-floor burpee.

    6/ Partner Leg Raises

    Lie down facing opposite directions with your heads next to each other. Interlock your arms, holding each other under the biceps. Keeping your core muscles tight and back on the ground, raise your legs until your toes touch at the top. Lower back down with control. Repeat. 

    READ MORE: Tone Up The Fun Way With This Strength And Cardio Dance Workout

    7/ Plank And High Knees 

    As your partner maintains a high plank, perform high knees, moving side to side between their legs moving. Swap positions halfway. 

    8/ Partner Roll-Ups

    Sit facing your partner. Roll backwards onto your upper-back with your knees tucked in. Roll forward, returning to a seated position and clap hands. Repeat. 

    Make it harder: As you roll forward, stand up and clap your hands. Sit down and begin again. Try to keep the movement fluid and continuous.

    Download your free 28-day Essential Guide To Self-Care by entering your details below. *Terms and Conditions Apply. More

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    Get Strong, Shapely Legs With This Do-Anywhere Leg Workout

    These moves, forming part of a killer leg workout, works *hard* to build lean muscle and firm those legs fast.
    The explosive moves (plyometrics) in this leg workout increase strength and help your body absorb impact to prevent injuries, says Juan Carlos Santana, director of the Institute of Human Performance in Florida.
    Warm up for 10 minutes and do two sets of eight reps twice a week. Or, slot them into your regular workout and witness the burn in your glutes, core and quads.
    Vertical Jumps
    Level: ModerateStand with your legs shoulder-width apart and your arms slightly in front of you. Squat down about 45 degrees and jump up as high as you can. Land on the balls of your feet, but make sure your whole foot touches the ground before repeating immediately.
    READ MORE: 4 Postpartum Exercises That’ll Give You A Tighter Core
    Long Jumps
    Level: AdvancedStand with your legs shoulder-width apart. Get into a quarter squat and immediately jump forward as far and as high as you can. Bring your arms in front for balance as you jump. For a more challenging move, jump forward over obstacles like cones or sticks.
    READ MORE: 6 Dance Fitness Lessons From The Fitness Marshall
    Lateral Obstacle Jumps
    Level: OlympianStand next to a step or cone with your feet shoulder-width apart and your hands in front of you for balance. Get into a quarter squat and jump as high as you can laterally over the obstacle, landing on both feet. As soon as you touch the floor, jump back the other way.
    READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan More