Why Outdoor Athletes Can Benefit From the Cozy Cardio Trend, According to a Personal Trainer

(Photo: Woman outdoors: Raul Ortin/Getty; Design: Ayana Underwood/Canva)

The term cardio often elicits grumbles as people picture punishing treadmill sessions and trail runs. But add the word cozy before it, and cardio is suddenly…a lot more palatable. That’s the gist behind the “cozy cardio” trend, which took off on social media in 2024 and resurfaced in 2026 . The concept is simple: perform low- to moderate-intensity workouts in a comfortable, inviting environment.

Cozy cardio could look like setting out a few candles in your living room, dimming the lights, and turning on your favorite Netflix show while you stroll on a walking pad. Or it could involve donning a comfy velvet sweatsuit and sipping a delicious beverage while going for an easy walk on your favorite trail or through your neighborhood.

Cozy cardio looks different for everyone, according to Hope Zuckerbrow , the TikToker credited with starting the trend. But no matter how you practice it, the overarching objective is the same: take the pressure off exercise and actually enjoy movement.

As a certified personal trainer, I wholeheartedly support that notion and think there are several key benefits that outdoor athletes could reap from embracing the trend.

When it comes to exercise, many people have an all-or-nothing mindset, especially athletes who take their outdoor sport seriously. They have a set workout plan, for example, a five-mile run or an hour-long strength session, and when something thwarts it, they might throw in the towel and do nothing at all.

But staying consistent with your workout routine is key to reaping the mental and physical benefits of exercise. So a better approach is to still do some form of movement even if it looks different than what you’d originally envisioned. That’s where cozy cardio can come in.

Because the trend is all about lowering the stakes on exercise, it can feel really doable, even on those days when life gets in the way, or you’re not in the mood to do anything.

Plus, cozy cardio creates an environment that makes working out a pleasurable experience. And that’s important, because actually enjoying exercise is associated with actually sticking with a workout routine, according to research .

Another benefit of cozy cardio is that it can serve as active recovery in the wake of long, hard workouts. Research suggests doing even six to ten minutes of active recovery after a workout may boost overall performance.

So engaging in a short cozy cardio session after a big hike, ride, or run could inject a little more energy into your next outdoor adventure.

A 2026 study found that low-intensity exercises improve both aerobic fitness and cardiometabolic health, which refers to factors involving the heart and metabolism, including blood pressure and cholesterol.

If you choose a steady-state form of exercise for your cozy cardio session, such as walking or a bike ride, and keep your effort low, you’ll likely tick the box for Zone 1 or Zone 2 cardio, both of which, when done consistently, can help build your aerobic fitness, or your VO2 max . VO2 max describes how efficiently your body takes in oxygen and transports it to the rest of the body so that your muscles can use it during physical activity. The higher your VO2, the better your aerobic fitness.

Overall, one of the biggest benefits of improving your aerobic health is going longer and having more energy during your favorite outdoor sport.