Every January, there’s an urge to hit refresh on routines, especially when it comes to fitness. But this year, instead of diving into a high-intensity workout plan that’s hard to maintain, why not try something that prioritizes comfort, consistency, and joy? Enter cozy cardio—the perfect antidote to gym intimidation and workout dread.
What started as a viral TikTok trend has proven its staying power as a sustainable and approachable way to incorporate movement into busy lives. To explore what makes cozy cardio so special, we tapped certified yoga teacher and wellness enthusiast Jordan Hana for her expert tips and insights. Ahead, learn what cozy cardio is, how to make it your own, and why it’s a fitness trend worth embracing year-round.
Featured image from our interview with Megan Roup by Michelle Nash.
Jordan Hana is the founder & creator of The Arrow Methid—a fitness program that provides fun & invigorating fitness classes that challenge minds and bodies collectively through movement. The joy-filled variety of workouts span across Yoga (power & yin), Sculpt and Barre. Hana’s certifications include 200 Hour E-RYT (Corepower), Yoga Sculpt (Corepower), Barre (Barre Eclipse), Yoga Nidra (Soul & Steady).
What is cozy cardio?
Cozy cardio is exactly what it sounds like: a softer, more inviting approach to exercise that blends comfort with movement. As Hana explains, the concept—coined by TikToker Hope Zuckerbrow—has resonated with people looking for an alternative to traditional, high-intensity workouts.
“Instead of a grueling and intimidating workout, cozy cardio promotes low-impact, low-intensity movement at home,” Hana shares. “Think of this: you wake up in your jammies, throw on some socks and sneakers, and walk on a treadmill while watching your favorite show. For me, this would be waking up in my cozies, throwing on a sweatshirt and sneakers, putting on The Sopranos and walking leisurely—maybe I’d even bring my coffee with me!”
The best part? No treadmill required. Cozy cardio can be as simple as walking around your apartment, dancing to your favorite song, or taking laps around your building. The key is to move in a way that feels good to you—no pressure, no judgment.
Benefits of Cozy Cardio
Cozy cardio is more than just a fitness trend; it’s a mindset shift. By prioritizing comfort and enjoyment, this approach helps you build a positive relationship with exercise. Here’s why it works:
1. You’re Moving in a Safe Space
Gyms and fitness studios can feel intimidating, but cozy cardio eliminates that barrier by allowing you to exercise in your own space. “Comparison is the thief of joy,” Hana reminds us. “Doing cozy cardio at home removes the pressure of keeping up with others. Plus, it’s cost-effective and cuts out travel time.”
2. It’s Low-Stakes but Effective
Even low-intensity movement can have significant benefits. “Walking improves cardiovascular fitness, strengthens bones, reduces excess body fat, and increases muscle endurance,” says Hana. Cozy cardio makes it easy to get in those steps while enjoying your favorite activities.
3. It Encourages a Healthy Relationship with Exercise
For beginners or those looking to rekindle their love for movement, cozy cardio is a great entry point. “It helps create a positive relationship with exercise, which is key to sticking with any routine,” Hana explains. By starting small, you’re more likely to build consistency over time.
How to Create Your Cozy Cardio Routine
Ready to give cozy cardio a try? Here’s how to make it your own:
1. Align Your Schedule
Decide when cozy cardio fits best into your day. Morning movement might help you set the tone for the day, while an evening session can be a great way to unwind.
2. Set the Mood
Create an environment that inspires you to move. Light your favorite candle, dim the lights, or put on cozy clothes like a sweatshirt and leggings. Don’t forget a beverage—water with lemon, tea, or even coffee—to sip while you move.
3. Find Your Flow
Choose an activity that feels enjoyable. Whether it’s walking, dancing, or light stretching, the goal is to keep it low-pressure. If you need inspiration, search for beginner-friendly online routines or playlists to keep things fresh.
4. Start Small
Hana recommends starting with manageable sessions, such as 10-15 minutes, a few times a week. “Even 5-10 minutes of movement can boost your mood and energy levels,” she says. Over time, you can increase the duration or intensity if it feels right.
5. Revisit Your ‘Why’
“Your body does so much for you, and it’s important to take care of it,” Hana reminds us. Reflect on why you’re prioritizing movement and let that motivate you to stay consistent.
Overcoming Plateaus
While cozy cardio is an excellent way to build consistency, it’s important to challenge your body occasionally to avoid hitting a plateau. Hana suggests simple adjustments, like adding an incline to your treadmill walk or incorporating light weights. “These small changes can help you progress without feeling overwhelming,” she says.
For those ready to take the next step, consider trying an online fitness program like Hana’s The Arrow Method, which blends mindfulness and movement.
Why Cozy Cardio Is Here to Stay
Cozy cardio proves that fitness doesn’t have to be all or nothing. By prioritizing comfort, joy, and flexibility, it offers a sustainable way to stay active, even on the busiest days. Whether you’re a beginner, recovering from an intense workout routine, or simply looking for a gentler way to move, cozy cardio makes exercise feel accessible and enjoyable.
So light that candle, put on your favorite show, and get moving—cozy cardio is calling. As Hana says, “It’s all about not giving AF about what you look like, but rather doing it and enjoying it.”
