If you thought cardio was all about sweating and gasping for air, it’s time to rethink your approach. Riding the wave of the latest TikTok fitness trends is soft cardio, or “cozy cardio”: a workout that protects your joints, doesn’t drain your energy, and still delivers real health and fitness benefits.
What Is Soft Cardio?
Soft cardio is regular cardio, just done at a slower, relaxed pace. Whether it’s a leisurely walk in the park, a light session on the stationary bike, or a slow jog, the goal is the same: keep your heart active without stressing your joints or muscles.
“Soft cardio is simply a low-intensity activity that slightly elevates your heart rate without putting stress on your body,” explains Irvin Sulapas, MD, sports medicine physician at UTHealth Houston.
And while it may look easy, the benefits are impressive: it improves heart health, circulation, endurance, and helps with weight management — all without risk to knees, ankles, or hips, adds Clif Marshall, senior director of coaching at D1 Training.
Soft Cardio ≠ Zone 2 Cardio
If you’ve heard of the popular zone 2 cardio, don’t confuse it with soft cardio. Zone 2 is training at 60–70% of your maximum heart rate, whereas soft cardio sits around 40–60%, more like zone 1. Fat burning is slower, but there are other benefits that zone 2 doesn’t offer.
Why You Should Try It
1. Active Recovery
Don’t want to rest completely after a tough workout? Do soft cardio. It helps your muscles recover while keeping your body moving without joint stress.
2. Consistency and Habit
The best workout is the one you stick with. Soft cardio is easy to fit in when you don’t have the energy or time for strength training or HIIT. “For many, soft cardio is the missing piece. It makes movement enjoyable again,” says Marshall.
3. Easy Entry into Fitness
Perfect for beginners or anyone returning after a break: soft cardio helps build an aerobic base and regain fitness.
4. Fat Burning
Yes, zone 2 is the “fat-burning zone,” but soft cardio also boosts metabolism and burns calories. You just need to stay moving a bit longer.
5. Mental Benefits
Intense workouts can increase stress and cortisol. Soft cardio, especially outdoors, calms, reduces anxiety, and energizes without overloading the nervous system.
How to Do Soft Cardio Correctly
Choose any form of movement: running, cycling, elliptical, or walking outdoors. The key is the right pace: you should be able to talk comfortably while exercising. A fitness tracker can help you monitor your heart rate zone.
Ideal duration? For pure soft cardio, aim for around 300 minutes per week — 30–45 minutes a day. If you also do other intense workouts, one or two soft cardio sessions per week are enough.
