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Cozy Cardio: What is It and How Can You Benefit From It?

Bringing the fun back to exercise to heal and transform you in a different way.

Cozy cardio is the newest trend in the fitness industry at the moment. And unlike someone might think, it is incredibly beneficial and has a great story behind it, as the creator of it all, Hope Zuckerbrow, explains it. Find out what is cozy cardio and how you can benefit from it in the paragraphs below.

For many people, cardio has become a synonym with fast running, tough cycling or swimming until you are out of breath. Cardio is usually the form of activity many of us turn to when they want to sweat, burn more calories and hopefully lose some weight.

Cozy cardio is not about that, although that can happen.

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What is Cozy Cardio?

Hope Zuckerbrow is the content creator behind the newest fitness trend named Cozy Cardio. In her own words:

“I want cozy cardio to be a movement for women to reclaim their relationships with exercise. Society puts so much pressure on women to look a certain way and because of that, a lot of them have turned exercise into a punishment or a means of solely working out the calories from their last delicious meal they ate, or didn’t. It’s meant to take the pressure off. It’s meant to help you enjoy movement again. It’s meant to teach you that you’re worth setting time aside for, your body deserves it, but your minds does more.”

And why did she set out on this path to make movement enjoyable again? According to an interview on CNN, Zuckerbrow lost 100 pounds doing intense workouts filled with loud music.

However, she won half of it again after a while and instead of going back to the frantic workout regime, she decided to heal her relationship with exercise as it wasn’t fun anymore.

One morning, she assembled her cherished possessions—candles, coloured lights, and protein coffee—and embarked on a leisurely walk on her treadmill. The inaugural TikTok video showcasing her novel exercise routine amassed an impressive 400,000 views, giving rise to the concept of “cozy cardio.”

So, in actuality, cozy cardio is getting yourself cozy – pajamas for Zuckerbrow – get your hydration ready, and surround yourself in a room with things you enjoy for your workout. For Zuckerbrow that meant scented candle, warm lights, and streaming something enjoyable while walking  on a treadmill or a walking pad.

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How Can You Benefit From Cozy Cardio?

Although Hope began cozy cardio talking about her experience as a woman and how society puts pressure on them to do things and look a certain way, cozy cardio is for everyone.

The bottom line of cozy cardio is to make the environment enjoyable while exercising. This way, you will begin a friendly relationship with workouts, instead of seeing them as chore, or a means to an end.

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And that is the best benefit of cozy cardio, making people move and exercise again.

BOXROX have talked so often about walking as the best exercise for weight loss, but cozy cardio doesn’t necessarily have fat loss as the goal, but it could very much happen to you when practice.

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Cozy cardio can get you to move again, enjoy exercising again, and consistency is the biggest factor for a healthy routine. Can you imagine craving to do exercise every day instead of dreading it? That is what Hope Zuckerbrow and cozy cardio is aiming to achieve.

How to Set Up Your Cozy Cardio

As the name suggests it, it is all about cardio to increase your calorie expenditure and get your heart working more. And you can take it as easy or as hard as you want, depending on your fitness level or mood on the day.

Naturally, you would not be able to do cozy cardio in a gym. You cannot control the sensory experiment in the gym, which is usually a sterile looking building with fast-pacing music and many people going from one place to the next – you might even hear a loud person screaming during a heavy bench press.

So you will need to do it from the comfort of your own house. Living room, bedroom, garden, anywhere you feel comfortable and will not get too distracted is great – this is a moment for your to focus on your body, but more importantly your mind to connect feeling joy with the act of doing cardio.

The obvious choice for a cardio machine at home is the treadmill or the walking pad (a more compact version of a treadmill). If you don’t want that, there are many other options available given you have the resources and/or space for it:

  1. Elliptical Trainer: Mimics the motion of walking or running without the impact. It also engages the arms with handles for a full-body workout.
  2. Stationary Bike: Offers a cycling workout with adjustable resistance levels. There are upright bikes and recumbent bikes, the latter providing a more comfortable, reclined seating position.
  3. Rowing Machine: Simulates the action of rowing a boat, working both upper and lower body muscles.
  4. Stair Climber or Stair Stepper: Replicates the motion of climbing stairs and provides a good lower body workout.
  5. Arc Trainer: A machine that combines elements of an elliptical and a stair climber, offering a low-impact yet intense workout.
  6. Stepmill: Similar to a stair climber, but with actual moving steps that simulate climbing stairs.
  7. Airdyne Bike: Features a large fan as resistance, providing an upper and lower body workout.
  8. Ski Ergometer: Mimics the motion of cross-country skiing, engaging both the upper and lower body.
  9. Assault Bike: Combines a traditional exercise bike with arm handles, allowing for both upper and lower body exercise.
  10. Jacob’s Ladder: A self-paced ladder-like climbing machine that provides a low-impact, total body workout.
You don’t like walking? You can choose any other type of cardio for your cozy cardio session.

If none of these are your cup of tea, you can still do bodyweight exercises at home in a cozy environment. We recommend the following to increase your heart rate:

  • Squats
  • Skipping rope
  • Jumping jack
  • Box jump
  • Mountain climbers
  • Kettlebell swings
  • Burpees

Know the last three on this list will be much more demanding on your body, making you sweat and can hint a bit outside of the “cozy” part of the cardio. However, if you feel like it, go ahead. The best thing you can learn from the Cozy Cardio trend is to actually start exercising and making it an enjoyable experience.

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From that moment on, you just start exercising while doing something you enjoy at the same time. While Zuckerbrow watches something on Netflix or Disney+, you could also read a book, listen to an audiobook, or hear your favourite podcast.

Discover how to bring fun back into exercising with cozy cardio. There is a big chance that when that happens, you will begin pushing yourself more and more to new limits and will get healthier during the process.

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Consistency in exercise is like the steady rhythm of a drumbeat that builds the symphony of a healthy lifestyle. It’s not just about the immediate impact of a single workout; it’s the cumulative effect of repeated, regular effort over time that yields powerful results. When you exercise consistently, you create a habit that transforms sporadic bursts of activity into a sustained, transformative journey.

Firstly, the body responds favorably to routine. Consistent exercise establishes a predictable pattern for your muscles, cardiovascular system, and metabolism. Your body becomes more efficient in adapting to the demands placed upon it, optimizing its functions for improved performance. This adaptability translates into enhanced endurance, strength, and overall physical well-being.

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Secondly, consistency is the linchpin for achieving long-term goals. Weight loss, muscle gain, and overall fitness are not achieved overnight. They are the result of a series of small, intentional actions performed consistently. By adhering to a regular exercise routine, you create a foundation for progress. Each session builds upon the last, fostering gradual improvements in both your physical capabilities and overall health.

Moreover, consistency provides mental and emotional benefits. Exercise is not just a physical endeavor; it’s a mental and emotional one as well. Regular physical activity has been shown to reduce stress, anxiety, and depression while improving mood and cognitive function. When exercise becomes a consistent part of your routine, you create a reliable outlet for releasing stress and enhancing mental clarity, leading to a more balanced and resilient mind.

Lastly, the power of consistency lies in its ability to shape lifestyle habits. It’s not merely about adhering to a strict exercise regimen but integrating physical activity seamlessly into your daily life. Consistency paves the way for a holistic approach to health, encouraging positive habits beyond the gym—whether it’s making healthier food choices, prioritizing sleep, or managing stress. In this way, exercise becomes a catalyst for broader lifestyle improvements, reinforcing a commitment to well-being that extends far beyond the confines of a workout session.

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