Cozy Cardio: What It Is and Why You Should Try It

As a (what feels like rapidly aging) millennial who has never considered myself athletic or fitness-minded, I’ve always thought of exercise as a chore to avoid — not a hobby or passion. So, if you were to tell me one year ago I would be into any kind of cardiovascular exercise, let alone something called "cozy cardio," I probably would’ve laughed in your face. Yet, here I am, one year later, humbled in my tennis shoes and ready to tell you why you might be the next cozy cardio convert. 

For some added context, I have a jam-packed daily schedule and little money to spare. Finding an extra hour or two to drive to the gym (or even exercise from home) is easier said than done. Most of the time, "exercise" is the first item erased when my to-do list is particularly lengthy. This has caused an admittedly toxic cycle of shame, overworking to make up for the guilt, and subsequent burnout that I’ve been circling through for the past [redacted] years. 

However, cozy cardio was able to change that for me. And if any of my story sounds familiar, the viral TikTok trend might change things for you, too. 

What Is Cozy Cardio? 

The term "cozy cardio" was first coined by Hope Zuckerbrow, a TikToker whose unique approach to physical activity stemmed from her efforts to heal her own toxic relationship with exercise. In a TikTok video explaining the now-viral concept, Zuckerbrow explains that society’s unrealistic body standards and unhealthy diet culture have caused her and others around her to view exercise as a punishment — a penance for simply existing outside of these standards. 

Cozy cardio aims to change this narrative entirely, turning exercise from something to endure into something to be enjoyed. "Cozy looks different for everyone, but my version looks like ambiance, lighting, the flicker of a candle, the taste of my favorite protein coffee, or the comfort of the show I’m binging. I just applied that to my exercise," Zuckerbrow explains. 

Zuckerbrow says that while she normally uses her walking pad for cardio (as seen in this TikTok video), she’ll also do floor exercises in her cozy space. It doesn’t matter what the activity is as long as it's done in an environment and at a pace that makes you feel comfortable. 

How I Hacked My Daily Schedule With Cozy Cardio 

Most of my workday is spent sitting at a desk from 8 a.m. to 5 p.m. Since waking up early to exercise and staying up late after work and dinner weren’t appealing options to me, the best cozy cardio scenario I could think of was to work and work out simultaneously. To do this, I use this standing desk and this walking pad, both from Amazon, in my home office. Instead of sitting in my desk chair for hours on end, I’ll walk anywhere from 4 to 7 miles at a moderate pace while I get the majority of my computer work done for the day — somewhere between 9 a.m. and noon.

According to a study done by the Annals of Internal Medicine, low-intensity exercise offsets the harmful effects of sitting down for hours on end. For me, it also serves as a helpful distraction to make time go by faster while I work. I’ve found that walking on my pad for about two hours every day is enough physical activity to make me sweat and get my heart pumping. But it isn’t so strenuous that I can’t comfortably focus on my work, drink my beloved morning coffee, or chat with my husband when he visits my office. 

The Benefits of Cozy Cardio 

If you haven’t picked up on it yet, I’m no physical trainer or nutritionist. I can’t guarantee that cozy cardio will melt inches off your waistline, nor am I assuming everyone can buy the same desk and walking pad as me. (I bought both of mine for under $200 each, which I considered a sound investment compared to the hundreds of dollars I’ve wasted on unused gym memberships, supplement subscriptions, etc.) But what I can say with full certainty is that changing my perspective on physical activity has not only made me more tolerant of exercise but also made it something I look forward to and, dare I say, enjoy. 

I’ve noticed myself having more energy throughout the day and waking up easier in the morning. My back and joints aren’t nearly as achy as they usually are after slouching, er, sitting in my office chair all day. Perhaps most importantly, my mental health has improved. I feel strong and proud of myself for finding convenient, comfortable, and effective ways to move my body. For someone who has always equated exercise with not being good, muscular, or skinny enough, cozy cardio has completely changed how I approach physical activity. 

Exercise is no longer a chore. I now view it as a form of self-care. Cozy cardio allows me to rewrite the rules on moving my body in a meditative and convenient way. Society has enough to say about what I should and shouldn’t do with my body. I refuse to let how I move it be added to the list. Moreover, in a world of long workdays and chronic burnout, cozy cardio is an approachable alternative to adding more obligations and stress to an already-full plate. If it worked for me — someone who has hated exercise since I had to walk the mile in gym class — then maybe it can work for you, too.