What is soft cardio? Experts break down everyone’s latest fitness obsession

Every now and then, fitness TikTok digs up something that’s been around forever and calls it a “trend.” Earlier this year, the honours went to zone 2 cardio, a relatively low-effort form of fat-burning cardio that spares you enough bronchial bandwidth during your workout to have a conversation, or record a sanctimonious Instagram reel.

More recently, you may have noticed another, even lower-effort form of cardio all up in your algorithm: soft cardio. Also known as “cozy cardio,” soft cardio is simply regular cardio done at a slow, relaxed pace so as to spare your body from repetitive impact — hence the name. “I know ‘soft cardio’ has been trending recently, but it's really just a casual term for low-intensity exercise,” says Irvin Sulapas, MD, sports medicine physician and associate professor at UTHealth Houston. “Basically, it keeps your heart rate slightly elevated without putting much stress on your joints or muscles."

Soft cardio can take the form of anything from a slow outdoor stroll to a leisurely bop on the exercise bike. And while it may not look like much, soft cardio’s benefits actually go pretty hard. “It can be incredibly effective for improving heart health, boosting circulation, enhancing endurance, and supporting weight management — while being very gentle on joints like the ankles, knees, and hips,” says Clif Marshall, senior director of coaching and pro training at D1 Training.

“I think there might be the misconception that the word ‘soft’ means it's ineffective,” Marshall says. “But steady, low-impact cardio is one of the most foundational pieces of long-term fitness. You don't always need to be drenched in sweat or gasping for air to improve your health.”

Here’s everything you need to know about soft cardio to help you decide whether it deserves a spot in your workout rotation.

Is soft cardio the same as zone 2 cardio?

While soft cardio, with its inherently low intensity and sluggish pace, could easily be mistaken for zone 2 cardio, it’s something else altogether. “Zone 2 cardio, by definition, is exercise at around 60 to 70 percent of your maximum heart rate, whereas soft cardio is much lower,” says Dr. Sulapas. “Soft cardio is around 40 to 60 percent of your maximum heart rate, so it's actually more like zone 1.”

One of the main reasons for zone 2 cardio’s popularity is its utility for weight loss. Known as the “fat-burning zone,” it’s nestled right up against the threshold where your body switches from burning fat for energy to burning carbs — generally considered to be about 70 percent of your maximum heart rate. While soft cardio happens at a decidedly lower heart rate, and therefore won’t burn fat at quite the same clip as zone 2 cardio, it does have a handful of unique benefits that don’t apply to zone 2 cardio.

What are the benefits of soft cardio?

Active recovery

Active recovery is the official name for an overachieving rest day. Basically, instead of melting into the sofa while intermittently refreshing Strava to see if you’ve collected any kudos since yesterday’s run, you get up and move your body, albeit gently, to help support post-workout recovery. “If you work out a few times a week, instead of a total rest day, you can just do soft cardio,” Dr. Sulapas says. “So then you're actually doing something active without putting stress onto your joints, and that’s going to help with recovery.”

Consistency

Trainers often say that the best workout is the one that you’ll stick with. Consistency is the foundation of any fitness regimen, and sometimes one skipped workout can be enough to derail your progress for days, weeks, or more. On days when you aren’t in the mood or able to do a strength or HIIT workout, soft cardio is an easy way to tick your fitness box for the day. “Sustainable fitness is what actually changes your life,” Marshall says. “For many people, I think soft cardio is the missing piece. It makes movement enjoyable again. And when training feels good, people stick with it.”

Getting startedFor anyone getting started on their fitness journey — whether you’re in it for weight loss or eyeing an Ironman — soft cardio is an accessible entry point. “It can help build an aerobic base, which is essential for athletic performance and overall vitality,” Marshall says. It’s also the perfect way to get back into the swing of things if you’re coming off the bench. “It's great for beginners, and also people who have not worked out in a while and are getting back into exercise, whether they just fell off or they're coming back from an injury or illness and are trying to get back into things.” says Dr. Sulapas.

Fat loss

Zone 2 might be the “fat-burning zone,” but you’re still burning fat in zone 1 — just not at quite the same rate. “Low-impact exercise increases your basic metabolic rate, which can help you burn calories and lose fat,” says Dr Sulapas, who cites the viral 12-3-30 workout — a fat-burning protocol where you set a treadmill to an incline of 12 percent and walk at three miles per hour for 30 minutes, which a 2025 study revealed to burn more calories than a self-paced run. “Low-impact walking can burn just as many calories as running,” he says. “You just have to be there a little bit longer. ”

Mental health

While HIIT workouts, long runs, and heavy lifting sessions have their place, their benefits come with a side of stress. You might enjoy those workouts, no doubt, but they’re not exactly inducing a sense of calm. In this regard, soft cardio offers a refreshing change of pace. “It’s ideal for reducing stress and improving recovery, because it doesn't spike cortisol in the same way that intense training can,” Marshall says. And if you take things outside, it gets even better. “If you’re doing some gentle hiking, you're getting that fresh air, and the mental health aspect of just being outdoors is so beneficial,” says Dr Sulapas. “There are all of these external factors in play that provide other benefits beyond just the exercise.”

How do you actually do soft cardio?

Soft cardio is not so much about what you do as it is about how you do it. Whether you opt for the treadmill, exercise bike, elliptical, or open road, the key is to make sure you’re moving at the right intensity.

Seasoned endurance athletes aside, it’s pretty hard to intuitively identify your heart-rate zone while exercising. Fortunately, you don’t have to. Nowadays, almost any fitness tracker will have a heart-rate training function to tell you which zone you’re currently in. In fact, some cardio equipment — like NordicTrack’s gorgeous new Ultra 1 Treadmill — can even be set to automatically speed up or slow down to keep you in your desired range.

Of course, if you find yourself in a situation where you have to go by feel, it’s not totally impossible, especially if you already have some experience with zone 2 cardio. “Zone 2 cardio is a little bit more of a brisk workout,” Dr Sulapas says. “You're still able to talk and have a conversation, although you may be a little bit short of breath. If you're just jogging, you can talk with a friend, maybe with a little bit of huffing. But when you’re in zone 1, or doing soft cardio, you can have a full-on conversation. You can talk as comfortably as you normally would while doing the exercise.”

As for how much soft cardio you should be aiming to do each week, it depends on factors like your goals and other kinds of exercise that you might already be doing.

“The general rule of thumb for exercise is to aim for around 150 minutes a week, and that's for moderate-intensity exercise,” Dr Sulapas says. “Now, if you're only doing soft cardio, I would probably double that to around 300 minutes per week — so 30 to 45 minutes a day. That said, if you're doing other things as well, like HIIT workouts and stuff, then you probably only need one or two of these workouts a week.”

Via GQ India