I'm a fitness expert – burn hundreds of calories doing 'cozy cardio' in your PJs, but don't forget a clothing essential | The Sun

ALTHOUGH the thought of getting in shape often evokes stress, a group of TikTok creators wants to change the way we approach working out.

The cozy cardio movement, as it’s called, is all about comfort, peace, and health.

TikToker and self-care expert Hope Zuckerbrow (@hope_zuckerbrow) is the genius behind the trend, who said she once struggled to find an approach to movement that she enjoyed.

“Turns out doing some cardio in your favorite cozy outfits, watching your favorite shows and drinking your favorite beverages is a fun approach to movement,” she raved in a clip.

After setting the scene with a lit candle, low lighting, protein-packed coffee, and Mean Girls on the TV, she laid out her walking pad and alternated between three miles per hour and four miles per hour, burning 123 calories in 30 minutes.

The relaxed yet efficient method of exercising instantly took off, with the hashtag #cozycardio racking up over 6.3 million views on TikTok.

To help wannabe cozy cardio club members do it right, Flora Harris – a sportswear expert at Pour Moi – shared her tips for getting the most out of your at-home exercises and revealed the benefits of this style of movement.

“Anything that gives you a good excuse to exercise is a winner, so it’s great that new walking trends keep popping up on TikTok,” she said, speaking exclusively to The U.S. Sun.

“The ‘hot girl walk’ was a game changer in terms of making walking cool again – but for some people the thought of having to get changed and go outside is a big turn-off.”

Enter cozy cardio.

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“It is something altogether more wholesome because it’s all about indoor walking on a walking pad, in the comfort of your favorite loungewear or dressing gown, with a backdrop of candlelight and your favorite comfort TV show.”

TIME OF DAY

Harris said it’s important to excercise at the right time of day if you want to set the emblematic moody tone.

“The ideal cozy cardio time is before your day starts, or as your evening is winding down.

“What’s great about those times is that it’s likely a little darker outside, so you can make your indoor space extra cozy with drawn curtains and candlelight.”

While Hope Zuckerbrow is a fan of the 5am or 6am slot, other TikTokers, like wellness lover Allie (@ahealthierallie), have shared their preference for a post-dinner workout – to wind down and get some movement in before bed.

WALKING PAD OR NOT

While the trend was centered around a walking pad – similar to a treadmill but lighter, portable, and much cheaper at $220 on Amazon – Harris said you can partake without one.

“You can do some cozy cardio with any type of exercise.

“The key is to make sure it’s not too high intensity so that you can maintain your cozy vibes.”

You don’t want to be doing a HIIT workout or lifting heavy weights for this.

“A static bike or stepper machine would work well, or you can do it without any equipment and just do steps on the spot.”

SPORTS BRA

The price tag on many popular athletic brands makes those outfits unattainable, and that’s part of why cozy cardio is for the everyman.

But Harris said to keep one thing in your wardrobe: a sports bra.

“Although one of the main selling points of this trend is the fact you don’t need to be dressed up in the latest athleisure looks, it’s important to pop on a sports bra – even if you are just doing low intensity walking.”

She said it’s totally acceptable and even encouraged to wear a robe or a pair of pajamas, but don’t let it all hang out.

“This doesn’t mean wearing something super tight and uncomfortable, but pick a low intensity bra or crop top that keeps your boobs supported whilst you enjoy your cozy workout.”

SAFETY

Because cozy cardio is so relaxed, Harris worries that people may forget they are working out and throw safety out the window.

“But a 20 or 30 minute session can burn around 100 calories, so it’s important to remember to drink water throughout.”

Keep a water bottle on a stool next to your walking pad, as Hope does, or remember to pause for a hydration break during your walk.

“Although many of the cozy cardio videos feature a yummy iced coffee, it’s water that is key when working out.”

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She also said to be aware of your surroundings.

“Candlelight can bring peak cozy elements, but consider using battery-operated candles for safety reasons.”

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