When you think of cardiovascular exercise, chances are you imagine working out at a crowded gym or running endless laps around a track.

If these scenarios don’t appeal to you, the good news is there’s another answer: Cozy Cardio, a type of exercise program you can complete from the comfort of your own home.

A relaxing twist on exercise

Started by social media influencer Hope Zuckerbrow, the Cozy Cardio trend is just like it sounds—a way to make exercise seem less intimidating or like a chore. Rather than high-intensity workouts requiring all sorts of machinery, you simply engage in a gentle, low-impact movement that feels comfortable to you in an environment that is equally soothing.

Zuckerbrow first came up with the concept in 2022 in an effort to reclaim her own relationship with exercise after it started to become a source of stress. An early riser, she began doing easy sessions on her walking pad first thing in the morning while still in her pajamas and fuzzy socks. These days, she’s upped the cozy quotient even further by lighting a scented candle, turning on colorful mood lighting, and pouring herself a travel mug of iced coffee—a mix of caramel protein shake, almond milk, and half-caff coffee. She then puts on a favorite TV show and hops on her pad for a breezy walk just fast enough to raise her heart rate.

Being so low-key, such a routine may not seem all that beneficial. But adding even just a little extra exercise to your life can help you live longer, ease your stress, and reduce your risk for conditions like heart disease, diabetes, and high blood pressure. And walking in particular is an excellent form of aerobic exercise that can strengthen your heart, lungs, and muscles and also improve your mental health—especially when you add elements meant to help relax you.

However, if walking on a treadmill isn’t your thing, no problem! You can personalize your Cozy Cardio routine to include whatever types of movement are most appealing to you. Further, don’t feel required to copy Zuckerbrow’s setup if that’s not what feels most “cozy” to you. For instance, instead of walking in a low-lit room in the early morning with a cup of coffee and the TV on, you could prepare yourself a tumbler of cucumber-infused water and enjoy the afternoon sunshine while practicing tai chi. Or jump rope in the living room with the windows open while listening to an audiobook, taking a moment now and then to enjoy a little fresh-squeezed orange juice. As long as it works for you, it counts as Cozy Cardio.

Equipment

You don’t need to spend a fortune on exercise equipment to add healthy movement to your day. You could purchase a brand-new walking pad, stationary bicycle, or elliptical machine for less than $200; you might even be able to pick up a good pre-owned one on eBay or Facebook Marketplace for much less. Alternatively, you could use inexpensive multipurpose gear like a yoga mat, exercise ball, or resistance bands, depending on your preferred movement.

You can also forgo fancy workout clothes if you like, wearing whatever you feel most comfortable in instead. Just make sure your choices won’t restrict your movements or put you at risk for injury—the last thing you want is to add a face-plant to your exercise agenda.

Mood

A big part of the Cozy Cardio approach is creating a relaxing, nonstressful environment to exercise in, so think carefully about your optimal fitness space. As noted earlier, there’s no one right way to be cozy; you could work out indoors or outdoors, with entertainment or without, and with any kind of delicious drink (or none!). The key factors to consider are lighting, sound, and smell. Do you prefer dimmed or bright lighting? Stimulating distractions like a podcast or music or more ambient noise like birds chirping? The smell of cut grass or the rich scent of a candle? It may take a little trial and error, but over time, you’ll be able to craft the best atmosphere for making your exercise enjoyable.

Exercise moves

A Cozy Cardio program is ideal if you’re new to exercise or struggling to get into it since it can gradually condition your muscles and help you get used to a regular fitness program. Whether you’re walking, dancing, or doing step jacks, start small, then slowly increase the intensity of your workouts. For instance, Zuckerbrow began with fifteen- to twenty-minute walks at a moderate pace before progressing to forty- to sixty-minute ones at a faster clip. You could also incorporate ankle or hand weights or add in more complex moves that get your blood pumping.

As your comfort with exercising increases, you may even find yourself interested in taking on more intensive workouts outside of Cozy Cardio. Perhaps you decide to play a pickup game of basketball with friends here or there or join an aerobics class. Doing so may be a bigger step, but it can provide greater benefits for your overall well-being.

If the idea of working out isn’t something that gets you excited, consider giving Cozy Cardio a try. By pairing exercise with a recreational activity you enjoy, you may find it easier—and more enjoyable—to be more active and improve your health.

*Always consult with your doctor before starting a new exercise program.

For more info, follow Zuckerbrow on TikTok and Instagram