The latest TikTok trend taking the (digital) world by storm, “Cozy Cardio” refers to a softer, more comfortable form of exercise. Cozy Cardio is not your average sweat-drenched session spent laboring away on a bike or treadmill. In fact, it’s the exact opposite—think candles, your favorite TV show and a pair of fuzzy socks.

After years of regimented workouts and demanding exercise programs, Hope Zuckerbrow (the TikTok creator who started the trend) was sad her spark for fitness had nearly fizzled out completely. So, she decided to collect her favorite feel-good objects and get back on the horse, a.k.a. her trusty walking pad. It wasn’t long before her Cozy Cardio morning routine went viral, and it’s not hard to see why. Watching Zuckerbrow amble along on her walking pad while decked out in a plush robe and sipping from a coffee-protein concoction is enough to make even the most unmotivated folks start moving.

As a certified personal trainer (CPT) and self-proclaimed gym rat, my ears immediately perked up when I heard about this trend. As much as I love my sweaty sessions at the gym, the idea of knocking out my daily steps while catching up on Bravo is something I can absolutely get behind. Below, I explore the health benefits of Cozy Cardio and list all of the essentials you need to start your own at-home routine.

Benefits Of Cozy Cardio

Cozy Cardio sounds great in theory, but does it actually offer health benefits? The short answer is yes. Although “Hot Girl Walks” (another viral TikTok trend) repopularized walking as a form of exercise, some people still underestimate the benefits. At its core, Cozy Cardio is an excellent way to get in low-impact, steady-state cardio. Beyond improving your cardiovascular fitness, a daily 30-minute walk reduces your risk of heart disease and stroke, improves your balance, lowers your blood pressure, eases joint pain and increases muscle strength and endurance.

And while some experts cite 7,000 to 8,000 steps a day as the ideal step-count range, studies show that merely increasing your daily steps by a few thousand can provide similar benefits. So, if Cozy Cardio helps you get more steps in—while also enjoying creature comforts—all the better.

Everything You Need To Start A Cozy Cardio Routine

To get started, grab a few of your go-to comfort items, a walking pad and a supportive pair of sneakers. If you’re not engaging in some form of physical activity on a regular basis (at least 30 minutes of dedicated movement three times a week), I recommend starting small. Fifteen to 20 minutes at a moderate pace—think 2.5 to 3 mph—is a great place to start. If you’re up for more of a challenge, try for 30 minutes at a more brisk pace. Regardless of where you begin, I rounded up some of my favorite Cozy Cardio essentials that can help keep you hydrated, comfortable and, most importantly, moving.

The Science Behind Cozy Cardio

As wonderful as it feels to stroll along in your robe and PJs, Cozy Cardio on its own isn’t enough to drive significant changes in your fitness level or overall health. According to the Physical Activity Guidelines for Americans, adults should aim for at least 150 minutes of moderate-intensity exercise each week or 75 minutes of vigorous exercise.

Moderate-intensity exercise includes activities like jogging, swimming and cycling, while running, heavy yard work and interval-based training fall under vigorous or high-intensity activity. Regular moderate physical activity puts you at an even lower risk for the diseases and conditions mentioned earlier, in addition to further strengthening your bones, muscles and improving your quality of life overall.

There’s also the bit about Cozy Cardio taking place indoors. While lighting a candle and wearing your comfiest robe is great for helping you relax, it’s not so great for helping you get outside, embracing nature away from screens. Research shows that spending just 10 to 15 minutes in the sun per day can offer significant health benefits.

Healthy sun exposure is good for your vitamin D levels—a vitamin that nearly 40% of Americans are deficient in. And as researchers continue to study the effects of technology and smartphones on mental health, the general consensus points to an overstimulated population that finds it difficult to focus and be present. This can lead to an increase in cortisol levels and an inability to relax, whereas simply stepping outside and spending time in nature reduces stress, muscle tension and feelings of anxiety and depression.

But I’m not knocking Cozy Cardio; for people who work remote desk jobs (like me), it’s an efficient way to get your steps in, and it’s a much better alternative to staying sedentary.

The Bottom Line

Cozy Cardio is a wonderful way to start getting in more regular movement. For newbies just getting into fitness or people who want a simple solution to achieving a higher step count, it’s definitely effective. But, it should be a stepping stone or a complement to other workouts.

My personal recommendation is to perform Cozy Cardio in addition to a regular workout or exercise plan. While this looks different for everyone, keep in mind that you don’t need to be overexerting yourself every workout, you just need to be pushing yourself harder than what a low-intensity workout entails to reap greater health benefits. That being said, moderate-intensity exercise can absolutely be accomplished on a walking pad or under-desk treadmill, although your incline level and speed—two features that determine the intensity of your workout—are pretty limited compared to a traditional treadmill.

Overall, I love the accessibility and ease of Cozy Cardio as long as people understand it’s not an equal substitute for the moderate-intensity exercise your body craves (and needs). I also recommend swapping out music or a show with a soothing, guided meditation from time to time to give your brain a break. However you choose to enjoy Cozy Cardio, pat yourself on the back for making a positive change in your daily routine. Your body (and brain) will thank you.