Is ‘Cozy Cardio’ the Right Workout for You?

April 22, 2025

A woman practicing triceps on the dining room bench in a video conference from her cell phone

High-intensity workouts, bootcamps and “no pain, no gain” mindsets have dominated the fitness world for years. A new low-impact exercise trend has emerged on social media, promising a gentler, more enjoyable workout that still delivers significant health benefits.

“Cozy cardio offers a more relaxed approach to exercise,” explains Jonathan Morales, DPT, senior physical therapist at University Hospitals JCC. “Focusing on activities like walking, light yoga or cycling at a leisurely pace, it’s changing the way people work out.”

How to Do Cozy Cardio

Cozy cardio typically involves exercising in a relaxing environment in comfortable clothes. “By combining the benefits of physical activity with a comforting experience, cozy cardio makes exercise feel less like a chore and more like an enjoyable, sustainable activity,” says Morales.

For the cardio, you can do exercises like:

Light walking on a walking pad
Incline treadmill walking
Slow stepper exercises
Chair squats
Seated biking
Gentle jumping jacks
Yoga stretches
Low-impact dancing

To make the workout cozy, try dimming the lights, turning on relaxing music or finding a favorite spot to unwind. And remember, being indoors isn’t the only place to do cozy cardio, you can take it outside too: Walk your dog around the neighborhood, go for a leisurely bike ride or find a peaceful spot in the backyard or local park.

The Benefits of Low-Impact Cardio

Running, tennis, burpees and other high-intensity exercises are great for quickly building strength and cardiovascular fitness, but they can strain your joints, especially if you skimp on the recovery period. “Over time, repeated high-impact movements can break down your joints, cause inflammation and increase your risk of injury,” says Morales.

Cozy cardio exercises tend to be gentle on the joints and muscles, while improving your health. “The slower pace and lower intensity of cozy cardio allow for more control and less impact on sensitive areas,” says Morales. “This type of cardio can help prevent strains, sprains and overuse injuries.”

Lower intensity exercise offers health benefits and helps offset the risks of spending too much time sitting. Just keep in mind that guidelines recommend getting at least 150 minutes per week of moderate aerobic activity. If you’re doing light activity, you may need to exercise for longer to reap similar rewards.

Who Is It Good For?

Cozy cardio is good for people who don’t like working out at the gym or in classes, those who find HIIT (high-intensity interval training) too demanding and beginners who just need a gentle introduction to exercise.

“It can be ideal for people managing chronic pain, arthritis or anyone recovering from injuries,” says Morales. “For people who need physical therapy or rehabilitation, cozy cardio can help build strength and mobility, support overall functional movement and improve mental well-being by reducing stress.”

Cozy cardio also has special appeal for many women. It’s easy to do, convenient and meant to be enjoyable. In fact, cozy cardio may be a better choice for women since research suggests that women benefit more from longer, lower intensity workouts than men, and less from high-intensity workouts.

Unique Benefits for Aging Women

In perimenopause and menopause, women undergo hormonal changes that impact their musculoskeletal system. Low-impact workouts can be more beneficial than high-impact for women in midlife. “Estrogen plays a crucial role in maintaining bone density, and as this hormone decreases, the risk of osteoporosis and fractures increases, making high-impact activities more likely to cause injury,” he says.

Low-impact strength training in particular helps increase hip strength, balance, flexibility and lean body mass. It’s important to maintain muscle mass which naturally declines with age.

Who May Not Benefit From Cozy Cardio?

Morales says that athletes and others training for high-performance sports may find that cozy cardio lacks the intensity needed to build endurance, strength and speed effectively.

Cozy cardio on its own is not the best choice for people looking to make major heart health improvements or to lose weight through higher calorie burn. They might need to incorporate more vigorous exercise, such as HIIT or strength training, to see desired results, Morales says.

He also emphasizes that people with certain medical conditions, such as severe cardiovascular disease, should consult a healthcare provider before starting any exercise routine, including cozy cardio.

This low-impact exercise trend may not be right for everybody, but it has a following for good reason. “It makes exercise more accessible, adaptable and convenient,” says Morales. “I think cozy cardio is here to stay.”