Key takeaways
- “Comfortable cardio” is low-intensity movement done at home in a comforting environment: think comfortable clothes, a favorite show or playlist, and 15 to 20 minutes of movement in your living room.
- It eliminates common barriers to exercise (no gym, special equipment, or pushing to exhaustion required) and can still support cardiovascular health, mobility, and mood.
- Six easy entry points include dancing to a few songs, walking during a TV episode, seated movement, stationary cycling during a podcast, simple circuits at home, and stair sessions.
This summer I took SO lots of “hot girl walks” with my dog – we talk about it every day. “Hot” not only because my standard poodle and I are stunners (just kidding), but because Colorado summers can be described as downright scorching. I enjoy these walks to breathe fresh air, feel the sun on my face, admire the view of the mountains and get moving. Plus, they also end up being great cardio workouts because, as an East Coast native, walking slowly isn’t something I usually do.
However, winter is fast approaching, which means my hot girl walks will soon become cold girl walks…sometimes too cold (or snowy) to do regularly. Hiking can also become a challenge in fall and winter, as many trails here become extremely icy. This can make cardio difficult for me, because going to a traditional gym for running, cycling, or swimming is not something I enjoy. So when I heard about the “cozy cardio” trend that’s expected to be super popular this fall, I couldn’t wait to learn more. I spoke with three fitness experts to find out what comfortable cardio is and how I can incorporate it into my routine this fall and winter.
What is Cozy Cardio?
First of all, what exactly is comfortable cardio?
“Comfortable cardio is gentle movement done in a setting that makes you want to show up. Think comfortable clothes, a favorite playlist or show, and 15 or 20 minutes of movement in your living room,” says Jennifer Scherer, MS, RDN, ACE-CPT, medical exercise specialist, master’s level Pilates instructor, and founder and CEO of Fredericksburg Fitness Studio. Certified personal trainer Nelly Flaque expands on the concept, adding that “comfortable cardio is a low-intensity movement that you do at home, set up so that it feels like you’re taking care of yourself, not a punishment.”
Comfortable cardio removes the intimidation factor of exercising, making it more accessible and even enticing to do, instead of feeling like a chore. This may involve using indoor exercise equipment, such as a treadmill, indoor cycle, weights, or yoga mat, or not using any equipment at all, just moving your body. Walking, stretching, dancing, mobility work, and easy cycling all do the trick.
And while comfortable cardio is all the rage, this type of at-home movement has been around for a while now. “The concept really isn’t new — and what I like about it is that it breaks down some of the barriers we put around exercise,” says Portia Page, CPT, NCPT, PMA, ACE, AFAA-certified group fitness and Pilates instructor. “Movement doesn’t always require a gym, special clothing, an hour-long workout, or exerting yourself to the point of exhaustion. A lower-intensity session can still support cardiovascular health, mobility, circulation, mood, and overall fitness.” Plus, the accessibility of comfortable cardio increases the chances that you’ll actually adopt it as a consistent routine.
6 Ways to Try Comfortable Cardio at Home
If you’re just as intrigued as I am by the concept of cozy cardio, these exercise pros have shared six easy, accessible, and fun ways to try it at home!
Dance
Whether you’re cleaning the kitchen, doing household chores, or just looking to listen to your favorite music, listening to upbeat music and dancing is the perfect way to ease into some comfortable cardio. “No choreography is required. Pick three, four, or five favorite songs and keep moving until they’re done. Walk from side to side, walk, sway, reach, spin, whatever makes you feel good. Fifteen minutes can disappear pretty quickly when you’re not watching a timer and while you’re listening to your (favorite artists),” says Page.
Walk to your favorite show
There’s no shortage of amazing TV shows these days, so why not pair your next episode with some movement? “Walk while an episode of your show airs, about 20 to 30 minutes. When the episode ends, you’re done. The show becomes your timer,” says Puddle. This may look like walking on a treadmill, a treadmill, or simply walking (or pacing) in place.
Seated movement
Seated movements can also be effective in increasing your heart rate. In fact, Scherer shares that it’s an incredible way to practice comfortable cardio. “Do a seated movement session by walking your feet, extending your arms forward and overhead, and adding comfortable arm circles,” she says. “This can be a welcoming option when standing for a long period of time is not practical.”
Podcast pedal
Similar to the world of television, today there are hundreds of interesting podcasts to listen to, perfect for making indoor movement more exciting. “I recommend getting on the stationary bike with a podcast. Keep the resistance light and the pace steady. Grab some tea or hot water and settle in,” suggests Puddle. The episode can serve as a built-in timer, just like television, further easing the mental load of coordinating home workouts.
Simple circuits
Creating a simple circuit around the house is also a fun and easy way to do indoor cardio. “Do a simple movement circuit alternating one to two minutes of walking in place, sitting or standing from a chair, side steps, heel raises, step touches and gentle knee raises, arm swings or punches, etc. Repeat the sequence two or three times at an easy to moderate pace,” says Page. Adding a round of dancing, a push on the stationary bike, or anything else that feels good to your body is also a fun way to make it your own.
Stairs Session
And finally, many of us have at least one staircase in our home…and it can be some of the best built-in exercise equipment we have, at no extra cost! “Try the stairs at an easy pace, going up and down the stairs slowly for five to 10 minutes. It’s great for your legs and your heart rate without feeling like a workout,” says Flaque. You can even incorporate stair work into a comfortable cardio circuit at home!
At the end of a long day, a comfortable cardio workout is the kind of workout that should feel approachable and like something you actually want to do. “The perfectly designed workout that you dread and rarely do isn’t as valuable as the moves that you truly enjoy and will repeat regularly,” says Page.
That said, comfortable cardio can also be the perfect gateway to taking our exercise routines to the next level. “You can increase the pace when it suits you and also include strength exercises during the week. My advice is to start with a version that you enjoy enough to repeat,” suggests Scherer.
If you’re curious if comfortable cardio counts toward the recommended 150 minutes of cardiovascular exercise per weekPuddle recommends using the conversation test. “You should be able to talk, but not sing. Once comfortable cardio feels easy, increase the incline, pick up the pace a bit, or add two short strength training sessions per week,” she says.
I can’t wait to try cozy cardio this fall and winter – I have a strong feeling I’m going to love it!
Gn Health
