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      LISS: A Complete Guide, From What It Actually Is, To Why And When To Do It

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      You’re likely well-versed in HIIT, but how much do you know about LISS, a.k.a. ‘Low Intensity Steady State’ training? Also known as LISS cardio, the low-intensity training includes workouts such as walking, hiking or cycling. And it’s packed full of rewards that you’ll not want to be missing out on.

      So, we’re diving into a full explainer on what LISS is really about, from what LISS cardio is good for, to how to do a LISS workout properly and when to add it to your weekly schedule. Ready?

      1. What is LISS?

      ‘LISS’ stands for Low-Intensity Steady State training, so instead of pushing yourself to breaking point for short bursts, you aim for a lower level of exertion for a long, continuous period of time.

      For many years, LISS was the go-to exercise for burning exercise cals (think long runs and endurance cardio) but when its younger and speedier cousin HIIT (high-intensity interval training) came along, it was quickly relegated to the B-team. The main difference between the two is that in HIIT, you’ll get your heart rate close to max for a matter of seconds before resting and repeating, whereas in LISS your heart rate will rise to a much lower intensity but will be kept there for minutes or even hours. You can see why some people swung to team HIIT – with shorter bursts of exercise needed for health benefits.

      However, those of you that were quick to hang up your walking shoes may have jumped too soon – LISS has a myriad of benefits that shouldn’t be overlooked.

      In fact, a weekly routine that contains both LISS and HIIT workouts might help you hit your goals more quickly than if you were to commit to just one – more on this later.

      2. Benefits of LISS training

      There are myriad benefits to LISS cardio, including:

      Pain elimination

      Posture improvement

      Fat burn

      Improving your body’s cardiovascular capacity

      It’s accessible and scalable to all fitness levels

      Research shows that LISS can be just as beneficial for cardio health as HIIT and that there’s no difference in fat loss between groups who did continuous training and interval workouts.

      3. What are some example LISS workouts?

      LISS training is any low-endurance workout, all at a relaxed level. These can include:

      To be precise, LISS training or LISS cardio is any low-endurance workout that’s around 50-65% of your max heart rate, depending on your fitness level. In other words, you should still be able to hold a conversation whilst performing LISS, so it’s a good form of exercise to do with a friend or the family.

      ‘LISS is important because it breaks up your week,’ WH cover star and PT Kayla Itsines previously explained at Women’s Health‘s Live Virtual event.

      ‘Going for LISS [exercise] is so great for your overall fitness and also for your mind as well,’ she continued. ‘Set a 15-minute timer or a 20-minute timer and go for a walk and when it goes off, come back. It’s a really good way to break up your week and still stay active and motivated to do more.’

      But, for those who strongly dislike walking, cycling or hiking – don’t worry, you’re not alone! – there are some other options to get your LISS-fix:

      ‘A semi-fast yoga class you can do at home,’ is one option according to Itsines. Or, ‘you could even march on the spot while watching TV,’ she suggests.

      Try these LISS workouts:

      A two to five-kilometre walk, aiming for a pace between 8 and 10 minutes per kilometre depending on fitness levels.

      Hopping on a treadmill, cross-trainer or stationary exercise bike for 30-60 minutes at a moderate pace.

      A Vinyasa or ‘flow’ yoga class that keeps your heart rate between 40% and 60% of your maximum.

      Asoka Core Lite Yoga Mat

      Yogi Eco-Friendly Non-Slip Double Sided Yoga Mat

      5. LISS vs. HIIT

      Unlike HIIT – where you go balls-to-the-wall switching between max-effort bursts and short recovery periods – LISS is all about exercising at a slow and steady pace that burns fat over other energy sources, such as carbohydrates or food.

      ‘HIIT (High-Intensity Interval Training) alternates between powerful, limit-pushing bursts and slowed-down recovery periods, while LISS helps you achieve longevity in your training,’ explains Michelle Morrey.

      6. Why is LISS good for fat burning?

      Itsines frequently recommends LISS as part of her training programmes – citing the fact that LISS exercises such as walking burn the most fat per calorie when compared to jogging, running and sprinting.

      ‘In order to metabolise fat the body needs oxygen and the lower the intensity, the more oxygen is available to be used by the body to break down fat,’ Itsines explains. When you’re jogging or sprinting, less oxygen is available meaning that your body will use other energy sources, such as carbohydrates, for energy instead of fat.’

      Bear in mind, however, HIIT does still burn fat, as well as helping with muscle adaptations – plus it burns more calories in a shorter space of time, so if you can’t find the time for a full LISS workout, then HIIT is a great alternative.

      7. How much LISS should I do a week?

      At WH, we encourage you to experiment with your exercises and try out new workouts that will get your heart rate going – do make sure you see your GP if you have a condition, are pregnant, or are feeling under the weather – but working out is also about balance and finding out what’s good for you.

      ‘Ideally, only 20% of your workouts should be high-intensity,’ says Morrey. ‘Whether you’re an Olympic athlete or a mum, it’s the same. Say you work out five times a week, only two sessions should be HIIT. If HIIT is not carefully controlled, it can lead to injury.’

      The good thing about LISS is that it’s an easy, accessible and family-friendly way to keep fit and healthy.

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      8. Who is LISS good for?

      Luke Worthington, PT, Nike trainer and sports scientist, breaks down exactly why LISS isn’t just ‘the easy option out’:

      ‘TypicallyHIIT sessions have appealed to those who are time-poor people who need to fit in a short and effective workout. But, HIIT can actually cause more pressure as it’s a high-stress mode of exercise for the body but also for the mind and the nervous system.”

      So from this perspective, LISS may actually be best for those with stressful lives and could benefit more from a low octane, long duration exercise session that is more calming for the parasympathetic nervous system as well as causing less damage to the body,’ says Worthington.

      Morrey agrees with LISS being something that could benefit the vast majority of people but also something that’s gaining in popularity traction too:

      ‘There’s been a pendulum shift, which I’ve seen all over the world. Sport science is changing, and we’re realising that over-stressing the body is not beneficial and can lead to injury and sickness,’ she says.

      9. So, is LISS cardio good?

      It’s a resounding yes from all experts. In fact, Worthington tells us that he prescribes LISS workouts to almost all of his celebrity clients, including Dakota Johnson. They’ll do ‘LISS cardio, like a 60-minute walk, on non-workout days, around three times a week,’ he tells WH.

      This article by Bridie Wilkins and Morgan Fargo was originally published on Women’s Health UK. More

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      4 Easy Exercises You Can’t Ignore If You’re Walking For Weight Loss

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      There’s more to good walking form than standing up straight. Proper foot alignment and a powerful push-off keep you walking longer and stronger. First, use this simple test to find out how fit you are, then make good technique second nature with these exercises from Dr Suki Munseli, developer of Dynamic Walking.

      1. Shirt pull

      Why it’s crucial: Lengthens spine to prevent slumping.

      Cross your arms at the wrists in front of your waist and raise your arms, as if you’re pulling a shirt up and over your head. Grow taller as you reach up. Lower your arms, letting your shoulders drop into place. Repeat frequently during a walk to avoid back tightness.

      READ MORE: 18 New Running Shoes To Help You Run Faster And Farther In 2024

      2. Pendulum swing

      Why it’s crucial: Keeps hips lifted for a smooth stride.

      Holding onto something for support, like the back of a chair, balance on your right leg and swing your left leg forward and backward eight to 10 times without touching your foot to the ground. Repeat, this time swinging your right leg.

      3. Heel-toe roll

      Why it’s crucial: Realigns feet and knees.

      Stand with your feet parallel, one shoe-width apart. With your knees slightly bent, roll from heel to toe eight to 10 times, rocking back and forth down the centre of your feet.

      READ MORE: Walking For Weight Loss: Does It Work? Plus, 9 Tips To Get You There

      4. Kick sand

      Why it’s crucial: Increases push-off power.

      Standing tall, scrape the ground with one foot as if to kick sand behind you, like a dog digging a hole. Use your whole leg, from the hip to the butt. Don’t lean forward too much. Repeat six times on each side.

      Here are five ways to burn more fat during your walking workouts. Plus, we’ve got the beginner guide: how to lose weight with running!

      Originally published in Prevention’s Walking For Weight Loss. More

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      This Simple One-Minute Fitness Test Will Help You Reach Your Goals

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      If your goal is to get fitter and stronger, you’re going to need a benchmark. This quick and simple fitness test will show you where you’re at. 

      So. The push-up. It’s an upper-body move that sculpts your arms, right? Correct. But did you know that it also tones your abs and butt? True story! When done correctly, a no-knees push-up is actually a killer total-body toner. Yes, it’s amazing for working your arms and chest (hello, perkier boobs!) but to maintain your body position, you also need to engage your core and squeeze those glutes. Relax the glutes and your bum sticks up in the air. Relax your tummy muscles and you’ll start to sag like you’re humping the ground. Not your most attractive moment.

      READ MORE: This Explosive 15-Minute Workout Gets It All Done – Fast

      The One-Minute Fitness Test

      Since the push-up is such a killer full-body move, it’s also a good way to test your muscle endurance, a key component of muscular fitness.

      Take The One-Minute Push-Up Fitness TestThe test is easy, quick and you can do it at home.

      Set a timer for one minute.

      Do as many push-ups as you can with good form in a minute. The key here is quality over quantity. If you’re losing form, take a quick break, then carry on again. Make a note of how many you were able to clock and see how much better you can get over time.

      Looking for more inspo on your wellness journey? Try one of these 20 Fitness Apps to get started. More

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      This Explosive 15-Minute Workout Gets It All Done – Fast

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      Move faster with this get-nimble, get-quick explosive 15-minute workout routine. And you should have 15 minutes to spare, so no excuses! Ready, set, slim down.

      Guess what? Agility drills aren’t just for border collies. In fact, they’re a crucial part of any workout plan. Being able to start, stop and change direction quickly builds stamina and sculpts insane, look-at-me legs – it may even help improve your memory and focus. The explosive moves you see in this explosive 15-minute workout are designed to make that good stuff happen.

      Oh, and they’ll send your fat burners into overdrive, says performance coach Joel Sanders, who created this routine. “More movement equals more kilojoules burnt, making these exercises ideal if you’re crunched for time,” explains Sanders. Even better: they’re mentally stimulating – something you don’t get with the typical squat or lunge. And you can do them in your lounge, no equipment needed. Score!

      The Explosive 15-Minute Workout

      Two or three times a week, perform this explosive 15-minute workout as a circuit. Starting with the first exercise, do as many reps as you can in 20 seconds, then rest for 20 seconds before proceeding to the next exercise.

      Rest for one to two minutes at the end of the set. Complete up to five total sets.You’ll need: floor space; a wall

      Acceleration wall drill

      Place your hands on a wall, arms straight, and lean forward so that your body forms a straight line from head to heels. Drive your left knee up (A); pause for one second, then return to start and immediately repeat with your right leg (B). Continue alternating as quickly as possible.

      READ MORE: Grab Your BFF For This Fun Buddy Workout That Tones *Everything*

      Split Jumps

      Stand with your left foot one big step (about 90cm) in front of your right. Bend your knees to lower your body until your left thigh is parallel to the floor (A). This is a split squat. Jump up quickly (B), switching your legs midair so you land with your right foot in front; immediately lower back into a split squat (C). Continue alternating.

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

      Lateral Bound

      Standing on your right foot, bend your knee and sit your hips back as you swing your right arm behind you, keeping your chest lifted (A). Jump to the left, swinging your left arm behind you and landing softly on your left foot (B). Reverse the movement to return to start. Hold for three seconds, then switch legs and repeat.

      READ MORE: This Totally Explosive Workout Will Help You Burn Fat In No Time At All

      Base Rotation

      Stand with your feet just more than shoulder-width apart, knees bent and weight on your toes; rotate your shoulders and torso to the left (A). Keeping your shoulders facing in this direction, jump and rotate your lower body 180 degrees to the left (B), then jump to rotate back to start. Continue alternating quickly.

      This article is excerpted from The Women’s Health Big Book of 15-Minute Workouts. More

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      Step Into Your Best Shape With The WH Walking Challenge

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      Starting a new exercise programme can be daunting. We get that! And it’s why we’re so excited about the Women’s Health Big Book of Walking Workouts, which proves once and for all that you don’t have to overhaul your entire life to meet your weight loss and fitness goals – you simply have to put one foot in front of the other.

      The WH Walking Challenge is a six-week programme that gives you weekly walking targets, plus workouts to keep you strong and fit. Let’s get moving!

      How To Get Started

      All you need is a good pair of walking shoes for major fitness gains! But following a few basic tips can make your walking challenge experience a whole lot more comfortable and enjoyable.

      Eat a small snack before you set out. To eat or not to eat before exercise is a matter of personal preference, but a big breakfast will likely weigh you down and you don’t want to get a stitch! Have a small snack, like a banana, a small yoghurt or half a slice of toast with peanut butter, and save brekkie for when you get home.

      Drink a glass of water. Your body will be dehydrated after a night’s sleep so drink one glass of water to keep you hydrated during your walk, but not desperate for the loo!

      Start slowly. Because walking is a low-impact activity, there’s no need to do a long warm-up. Simply start at a slow pace for five to ten minutes and pick it up once your body has warmed up.

      Wear reflective gear. If you’re new to walking on the road for exercise, make sure you wear bright and preferably reflective clothing. It’s still gloomy in the early mornings.

      READ MORE: 4 Easy Exercises You Can’t Ignore If You’re Walking For Weight Loss

      Find Your Fitness

      When you start the walking challenge, it’s good to know your fitness level so you can see how you improve over time. Dr James Rippe, a professor of biomedical sciences, developed the following formula to help walkers assess their fitness by age. Walk 1.6km (a mile) as quickly as you can, then compare your time: If you exceed the ideal time for your age group by three to six minutes or more, you’re not in the best shape aerobically. But don’t worry; just keep walking. Exercising consistently can lower your time.

      Under 30 years: If you can walk 1.6km in 13 minutes or less, you’re in great shape!

      30-39 years: 14 minutes means you’re in good cardio health!

      40-59 years: 14-15 minutes means you’re in peak condition.

      60-69 years: 15 minutes is an excellent pace!

      70+ years: If you can walk it in 18 minutes or so, you’re very fit.

      The WH Walking Challenge

      Follow the six-week plan below, designed by international trainer Leigh Crews, to get fitter and tone up your legs, tummy and bum. If you don’t have access to hills or stairs within your 5km radius, do a brisk pace walk for those sessions instead. Print this plan or screen grab it and save it on your phone for easy access.

      Jiggle-Blasting Strength Moves

      Do these in addition to your walk on days 3, 5 and 7 of the walking challenge. Use your walk as your warm-up, then do these moves when you get home. A set is 8-12 reps unless otherwise indicated.

      Glute Bridge

      How to: Lie on your back with feet flat against the floor and knees bent. Squeeze your glutes and lift your hips off of the floor until your body forms a straight line from your knees to your shoulders. Pause at the top, then lower back down to the starting position.

      Reverse Lunge With Twist

      How to: Stand with your feet hip-width apart, with sliders under your feet, and hands behind your head. Slide back with your right leg and lower until your left knee is bent 90 degrees. Keeping your hands behind your head, twist your body to the left. Return to centre, then push through your left foot to return to start. That’s one rep.

      Lying Hamstring Curl

      How to: Start lying on back with knees bent, feet on top of a towel or paper. Engage core, then press into heels and squeeze glutes to raise hips toward the ceiling. Hold the position as you extend legs to straight. Reverse the movement to return to start. That’s one rep. 

      Weighted Fire Hydrant

      How to: Get on all fours on top of your mat. Tuck a two to six-kilo dumbbell in the crease of your right knee. Keeping that leg bent at 90 degrees, lift it out to the side, stopping at hip height. Return to start. That’s one rep.

      Heat It Up Hill Walk

      This workout incorporates inclines and specific intervals to help target your glute muscles while you walk. If you don’t have access to a hill or stairs, simply swap these sessions in the walking challenge for brisk-pace walks instead. You’ll still score major benefits!

      How It Works

      Walk for 30 minutes, hitting a hill, bridge or stairs if you can. Time how long it takes to go up a hill or staircase, then recover by walking on level ground for about half that time. For instance, if you took 40 seconds to get up a hill, recover for 20 seconds. Timing doesn’t have to be exact, but this is a good gauge. If you don’t have access to a hill, power walk as fast as you can for the incline parts, then slow your pace for the recovery.

      Follow this pattern for your 30-minute walk:

      PART 1: 5 minutes; Easy pace, like you’re window shopping

      PART 2: 5 minutes; Flat walk at a semi-brisk pace, like you’re walking with purpose.

      PART 3 (Repeat 5 times): 1:30 minutes incline or fast power walk; 1 minute flat or semi-brisk recovery walk. *Note: If your incline takes less than 1:30 minutes to the top, keep going up and down for this amount of time then walk on the flat for the recovery minute.

      PART 4: 5 minutes; Easy pace, like you’re window shopping

      Butt Shaper Walk

      Do this 35-35 minute routine on the stipulated days in the walking challenge programme, focusing on squeezing your bum. Try to keep that contraction in your glutes as you walk.

      READ MORE: DIY Your Own Butt Workout At Home With These 15 Moves From A Trainer

      How It Works

      Start walking at an easy, window-shopping pace. Gradually increase to a brisk, late-for-an-appointment pace over the next 10 minutes.

      Now stop walking and do drill 1 for 20 seconds. (Each week, add another 20 seconds until you’re doing the drill for a full five minutes by week 6.)

      Walk briskly for 5 minutes, then do drill 2 for 20 seconds. Follow this pattern until you’ve done all drills, each time followed by 5 minutes of brisk walking.

      After the last drill and subsequent 5-min brisk walk, stroll at an easy pace for four minutes.

      Drill 1: Speed Skater

      Stand with feet shoulder-width apart. Sweep your left leg out to the side and jump. In one smooth motion, land on your left leg in a partial squat and swing your right leg diagonally behind you (shown). Then leap to the right, sweeping your left leg behind you. Continue jumping side to side until time is up.

      Drill 2: Long Lunge with Reach

      Take a long step forwards with your left leg (about 60 to 90cm) and bend your knees as you simultaneously lean forward from your hips and reach as though setting something on the ground next to your front foot. Press into your left foot, pull your hands back and stand up with feet together. Switch sides and repeat drill until time is up.

      Drill 3: Single-Leg Step-Down

      Stand with your left foot on a step or curb, right leg hanging off. Bend your hips and left knee to lower your right foot, gently tapping your right heel on the ground. Press into your left heel and straighten your leg, then repeat until halfway through the set. Switch legs and continue until time is up.

      Drill 4: Heel Walk

      Raise your toes off the ground and walk so you’re balancing on your heels only. Take short, quick steps and swing your arms naturally. Your pace will probably be slower than normal. Continue until the time is up.

      Extracted from the Women’s Health Big Book of Walking Workouts. More

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      Grab Your BFF For This Fun Buddy Workout That Tones *Everything*

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      Working out in summer can be as leisurely as you want it to be. You can spend an hour or more if that’s your idea of fun. But if a packed schedule or the idea of lazing by the pool is your priority, you’re going to need an action-packed high-intensity workout that works as hard as your calendar is. Enter: a power-packed buddy workout that you can do with a friend. Because who doesn’t like a bit of company?

      The buddy workout

      Our total-body buddy workout— designed by trainer Ashley Borden—will help you tap into the science-backed source of better results: having a friend while you sweat. It consists of five mini-challenges, which make up a circuit that will strengthen your arms, shoulders, and back, sculpt your thighs and glutes, tone your core, and boost your cardio endurance. The buddy workout was created to hit sticking points that you might struggle with or rush through if you were on your own. (All of the exercises can technically be done solo, but you’ll find that banging them out as a twosome takes it to a whole new level, especially when you’re feeling more social in summer).

      If you and your buddy have different abilities, no worries—we’re one step ahead of you. The plan is completely scalable, so you never have to worry about anyone being left behind. Sounds like a vibe? Let’s get to it.

      1. Partner Pull-ups

      Loop a resistance band around a chin up bar; place knees in the loop and grab the bar with an overhand grip, arms completely straight (1). Bend your elbows and pull your shoulder blades together to pull your chest toward the bar (2). Slowly return to start. That’s 1 rep. Before you begin, start a timer. Do 8 reps, then rest for the remainder of the minute. At the start of the next minute, repeat the same pattern. Continue for a total of 8 minutes.

      READ MORE: Do This Cardio Workout At Home To Burn Cals And Boost Your Mood

      2. Team Burpees

      Stand with arms at sides (1), then squat (2) to place hands on floor and quickly jump feet back into a push-up position; bend elbows to lower chest toward floor (3). Reverse movement to return to standing. That’s 1 rep. Do 25, keeping tempo with your partner. If either person needs to pause, hold a glute bridge together until both are ready to start again.

      READ MORE: DIY Your Own Butt Workout At Home With These 15 Moves From A Trainer

      3. Tempo Step-Downs

      Stand on box or bench, feet together and hands on hips (1). Slowly bend your right knee to step down and touch the floor with your left foot (2). Quickly step back up to the starting position. That’s 1 rep. Switch legs and repeat on the other side; continue alternating, keeping pace with your partner, for a total of 40 alternating step-downs.

      4. Overhead Plate-Hold Challenge

      Grab a heavy-weight plate and hold with both hands at arm’s length. Keeping legs straight and core tight, raise weight directly overhead, arms next to ears (A). Face each other and compete to see who can hold the longest.

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

      5. Follow-The-Leader Cardio

      Agree on a piece of cardio equipment (bike, rower, skipping rope, speed runs) and grab two next to each other. Partner A sets a pace that’s challenging for both to hold for one minute. Rest one minute. Partner B sets the pace for one minute. Rest one minute. Continue for 16 more minutes.

      This story was written by Jen Ator and was first published in Women’s Health Magazine in March 2019. More

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      This Totally Explosive Workout Will Help You Burn Fat In No Time At All

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      Want a shortcut to fat burning? Two words: progressive plyometrics. This total-body explosive workout from Shaun T, Insanity creator and author of T Is For Transformation, includes lots of jumping (the plyometric part) and builds in intensity (the progressive part) to give you great results fast.

      The routine gets harder as your body “wakes up” on a neuromuscular level. In other words, as you warm up and become more coordinated, you’re better prepared for the next move. Plyos (any explosive workout) spike your heart rate to burn serious kilojoules while activating your fast-twitch muscle fibres to improve strength. Because your upper- and lower-body muscles are working in tandem, your deep core muscles fire over time.

      The Workout

      Time: 15 MinutesEquipment: None

      Instructions: Do this circuit in order, performing each exercise for one minute before moving on without resting. After you’ve completed all four moves, rest for up to one minute, then repeat twice for three total sets. Let the fat-burning begin…

      READ MORE: Do This Cardio Workout At Home To Burn Cals And Boost Your Mood

      1. Back fly with alternating knee-up

      Stand, then jump your feet out slightly wider than your shoulders as you bring your arms out to the side to form 90-degree angles, squeezing your shoulder blades together (A). Hop on your left leg as you lift your right knee up to your torso; bring your elbows toward your thigh (B). Lower your leg; repeat on the other side. That’s one rep; continue alternating.

      2. Lunge with core rotation

      Start in a lunge, with your right leg bent at 90 degrees and left leg extended behind you, and place both hands next to the inside of your right foot (A). Lift your torso as you bring your hands to shoulder height and twist to the right (B). Lower your hands to return to start; repeat on the other side. That’s one rep; continue alternating.

      READ MORE: These Strength And Cross-Training Workouts Will Improve Your Running

      3. Sumo squat jump with alternating punch

      Start in a sumo squat with your feet wider than your shoulders and your toes pointed out, elbows bent and palms facing you just below your chin (A). Jump off the floor as you push your left arm directly in front of you (B), then bring your hand back toward your face to return to start. Repeat on the other side. That’s one rep; continue alternating.

      4. Jump lunge to squat

      Start in a lunge with your left leg in front and knees bent at 90 degrees, elbows bent (A). Jump as you switch your arms and legs, landing in a lunge with your right foot forward (B). Jump to bring your feet parallel as you lower into a squat; touch the floor (C). Step your left foot back; repeat on the other side. That’s one rep; continue alternating.

      READ MORE: A Quick Resistance Band Arm Workout You Can Do At Home

      Excerpted from the Women’s Health Little Book of 15-Minute Workouts. More

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

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      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