The Difference Between TikTok’s ‘Soft Cardio’ Trend and True Cardio

If you've been scrolling through your fitness algorithm lately, you might see content creators in their "soft cardio" era. This trend sounds a lot like last year's "cozy cardio," although the way I see it used is slightly different. Where "cozy" cardio is a little more about tricking yourself into working out by establishing a comfortable, maybe even luxurious ambience, "soft" cardio has a greater emphasis on the "low effort" of it all. Whatever the wording, this type of workout is simply the latest iteration of bigger trend toward low-effort cardio, promising all the benefits of exercise without the sweat, strain, or stress. But here's the thing: While soft cardio might be great for getting you off the couch, it's not quite delivering what traditional cardio does.

Let's be clear: I'm not here to bash soft cardio. Movement is movement, and anything that gets people more active is a win in my book. But if you're hoping to reap the cardiovascular benefits that come with actual cardio exercise, we need to have an honest conversation about what soft cardio can—and can't—do for your body.

What is soft cardio?

Soft cardio is essentially low-intensity exercise performed at a relaxed, comfortable pace. Think leisurely walks, gentle dancing in your living room, slow cycling, or easy stretching routines. The emphasis is on making movement feel enjoyable and stress-free rather than challenging or demanding. Naturally, this should resonate with people who feel intimidated by traditional exercise, or who are recovering from injury, or who simply want to incorporate more gentle movement into their daily routines. These are all valid reasons to embrace this type of activity. Soft cardio designed to spare your body from repetitive impact and intense exertion, which sounds wonderful—and in many ways, it is.

What makes cardio, well, cardio?

“Cardio” may not have a precise definition, but just looking at the name, it's safe to say it usually refers to the realm of cardiovascular exercise. That means it's supposed to challenge your heart and lungs, elevating your heart rate to a level where your cardiovascular system actually has to work harder than usual. This is what creates the adaptations that improve your heart health, increase your endurance, and boost your overall fitness.

If your soft cardio session doesn't meaningfully elevate your heart rate—if you could easily hold a conversation throughout without any change in breathing at all—then your cardiovascular system isn't being challenged enough to create those training adaptations. You're moving, which is great, but you're not getting the cardiovascular conditioning that comes with true cardio exercise.

Soft cardio versus actual cardio

Here are some examples of soft, cozy, or low-impact cardio:

• A 30-minute stroll through the neighborhood at a comfortable pace

• Gentle yoga or stretching routines

• Slow dancing or swaying to music

• Easy cycling on flat terrain where you never feel breathless

• Light household chores done at a relaxed pace

All of these movements reduce sedentary time, are gentle on joints, have a low barrier to entry, are sustainable for many people, and would probably improve your mood. Soft cardio has it's place, but it's minimal cardiovascular conditioning, with limited calorie burn, and it won't significantly improve aerobic capacity.

Here are some examples of what it might look like to tip into actual cardio:

• Brisk walking where your breathing becomes noticeably heavier

• Jogging or running at any pace

• Swimming laps with sustained effort

• Cycling at a pace that makes conversation difficult

• Dance cardio classes with energetic movement

• Jump rope, rowing, or elliptical training

These examples could strengthen your cardiovascular system, improve aerobic capacity, increase calorie burn, reduce risk of heart disease, and overall enhance endurance. Of course, this comes with higher impact on joints, more effort and motivation, and can feel intimidating for beginners.

Finding a balance between soft cardio and regular cardio

The good news is that you don't have to choose between soft cardio and real cardio—you can incorporate both into your routine based on your goals and current fitness level. If your primary goal is simply to move more and sit less, soft cardio is perfect. It's infinitely better than remaining sedentary, and for many people, it's a sustainable way to maintain an active lifestyle. The gentle nature of soft cardio also makes it ideal for active recovery days, when you want to move without taxing your body.

However, if you're looking to improve your cardiovascular fitness, increase your endurance, or achieve more significant health benefits, you'll need to include actual cardio workouts that challenge your heart and lungs. This doesn't mean every workout needs to be intense—even moderate-intensity cardio, where you can still talk but your breathing is elevated, provides substantial cardiovascular benefits.

The bottom line

Soft cardio has its place, and I genuinely appreciate that it's helping people embrace movement without feeling overwhelmed or intimidated. It's particularly valuable for keeping your heart slightly elevated without putting stress on your joints or muscles, which is especially important for those recovering from injury or managing chronic conditions. But let's call it what it is: light physical activity or gentle movement, not cardiovascular exercise in the traditional sense. If you want the cardiovascular adaptations that come with cardio—the improved heart health, increased lung capacity, and enhanced endurance—you need to include workouts that challenge your cardiovascular system.

For beginners, use soft cardio as a gateway to building more challenging workouts into your routine. Start with gentle movement to establish the habit of being active, then gradually increase the intensity as your fitness improves. You might begin with soft cardio walks and slowly pick up the pace over time, or add short intervals of brisker walking to your leisurely strolls.

The trend isn't bad. But understanding the difference between moving your body and training your cardiovascular system will help you set realistic expectations and design a fitness routine that actually meets your goals.