.png)
Allow us to set the scene for you. You're in a dimly lit room. The aroma of an earthy incense or a light lavender hangs in the air. The only sound is that of gentle, soothing instrumentals. You are surrounded by flickering candles. You probably have a few ideas about why you're here. Maybe a massage, meditation session or a yin-style yoga class? Wrong. You are here to do some intense cardio training.
Wait… what? That's right. Introducing ‘cosy cardio’.
You don't have to be concerned about distance, elevation or reaching a summit.
Cosy cardio is the latest TikTok fitness trend to take off — and we can totally see why. The basic premise sees people trading in the pumping music, neon lights and screaming instructor that traditionally come with a cardio class for some immaculate cosy vibes. With winter on the way, we honestly can't think of a better way to stay in shape.
While you may not initially think that these two things would go together, plenty of TikTokers would beg to differ. The hashtag ‘cosy cardio’ has already racked up over 7 million views.
Coined by TikTok user Hope Zuckerbrow, who likes to do a 5am cosy walking session, cosy cardio has now inspired numerous videos showing women getting a cardio session in while staying cosy. That means gentle cardio sessions in comfy sweats surrounded by candles, incense and soft lighting.
TikTok content
So far, we are all in with this trend — anything to make cardio a little comfier, right? But to find out just how effective it really is, we spoke to David Wiener, Training Specialist at AI-based fitness and lifestyle coaching app Freeletics.
What is cosy cardio?
When we think about exercise, we tend to think about three different kinds of movement. There's cardio, the super intense, fast-paced kind of exercise designed to get your heart rate going. Then, there's strength training, designed to build muscle and tone up. Finally, there's gentle movement, usually associated with cool downs or stretching.
Cosy cardio dares to take some elements from the gentle movement category and mix them up with the cardio category.
“It’s a more accessible way for people to add more movement into their lives, especially with the unpredictable English winter weather conditions,” says Wiener.
“It originated by simply walking on a walking pad, in your loungewear and in the comfort of your own home. Some people even watch their favourite TV show at the same time, to enhance the cosy aspect,” he went on. "The trend has developed to include other low-impact forms of cardio exercise which can be done from home, combining them with something which makes you feel cosy or relaxed, like home scents, candles, or even lighting. "
Why are people doing it?
The simple answer is, who doesn't want to be cosy?
However, there may be a little more to it.
TikTok content
Cosy cardio can appeal to people who want to stay home rather than go out to the gym.
“One of the main reasons people are participating in this trend is due to the fact you can do it in the comfort of your own home and not being around lots of other people in the gym, which can cause anxiety for many,” says Weiner. “It’s also a more inclusive form of exercise, which anyone of any fitness level can participate in, and you do not need any equipment, all you need is your favourite things at home, which you already have.”
It can also appeal to people who don't enjoy super intensive workouts and are looking for low-impact cardio.
“Some people simply do not want to be participating in intense workout sessions such as HIIT and would much rather do a more gentle form of cardio,” he says, adding, “All physical activity can count towards exercise.”
Are there any benefits to cosy cardio?
Definitely!
One of the main benefits of cosy cardio is that it encourages people to get moving. After all, we've all experienced ‘workout dread’ — when we know we should work out, but we can't bring ourselves to put on our exercise clothes and head outside or to the gym.
With cosy cardio, you can effectively trick your brain into thinking of cardio as a treat, which, in turn, means you're far more likely to actually get up and get moving.
Plus, as with any type of exercise, cosy cardio is, quite simply, good for you.
“Yoga, meditation and exercise are all forms of self-care, so being able to combine these self-care techniques can make for a really positive impact on your life,” says Weiner. “Being able to move your body more whilst being comfortable and mindful is a great way to release endorphins and improve your health, both physically and mentally.”
Are there any negatives?
In some cases, cosy cardio can be a little harmful — especially if you use it as an excuse to avoid more intensive workouts.
“Whilst a trend encouraging any kind of movement is positive, I wouldn’t recommend using cosy cardio as your only way of exercising,” warns Weiner. “We do need to be getting our heart rate into a cardio zone to improve our heart health, but thats not to say cosy cardio is something we should avoid altogether. Having a well balanced exercise regime will always be the best thing for your health, and putting on your running shoes and going outside is going to make all the difference, especially with that all important fresh air.”
We deserve to get active as much as men (and have fun while doing it).
Try to track your heart rate during cosy cardio to ensure it reaches the ‘cardio’ level — this is around 220 minus your age. So, if you're 30, you should be aiming to get your heart going at 190 beats per minute. If you can't quite reach this level during your cosy cardio sessions, it may be time to amp things up with a more traditional cardio session (sorry!).
Start your own cosy cardio routine
Want to give cosy cardio a try? Here's a little checklist to get you started:
- Set up your space. Think scented candles, gentle music, low lighting and no mess.
- Get cosy. Throw on your favourite pair of joggers, some cashmere socks and a warm sweatshirt.
- Find a form of cardio exercise you really enjoy. Don't force yourself to do exercise you hate. Try things like yoga, pilates, barre or walking.
- Get moving with a positive mindset. Try not to adopt that aggressive mindset that can sometimes creep in with cardio. Do your best, but don't beat yourself up if you need a break or a stretch!
