As soon as fall hits, my motivation to stay active unfortunately plummets with the colder temperatures and shorter days. All I really want to do is wrap up in a blanket and binge-watch my current comfort show. Even though I know my mind and body feel so good after moving, it can feel impossible to actually get myself to exercise on a cold, gray day when all I want to do is stay cozy. And when you’re already struggling to find the motivation to work out, having to figure out what workout to do can feel like another hurdle. Suddenly, your usual gym session or workout class doesn’t sound so appealing, and it’s easier to skip movement altogether. But what if there was a way to make working out feel easier? What if you didn’t have to find the motivation, plan the workout, or force yourself to do something you don’t want to do? Maybe exercise doesn’t have to feel so hard. Maybe it can actually be…enjoyable?
You’ve probably heard of cozy cardio by now, but if you haven’t, it’s basically a laid-back approach to movement that pairs exercise with little comforts, prioritizing enjoyment and self-love over the “no pain, no gain” mindsets of fitness culture in the past. Because ICYMI, you don’t have to spend hours in the gym or leave every workout drenched in sweat for movement to be worthwhile. Most of us can benefit from simply finding ways to move our bodies that feel good and fit into our lives. And especially during the colder months, finding movement you actually look forward to might be the key to staying consistent.
So, we’ve taken the planning out of your fall workout routine. Consider this your cozy cardio menu for the days when you’re low on motivation, don’t feel like going to the gym, or just want someone to tell you exactly what to do. Instead of forcing yourself through a workout you’re dreading, simply find the mood or energy level that describes how you’re feeling and pick from two movement ideas designed to make exercise feel like something you want to do. Save this menu to come back to all fall, because staying active shouldn’t mean giving up the cozy parts of the season.
If you have zero motivation…
For the days when you know moving would probably make you feel better, but getting off the couch feels like a monumental task and the gym seems too boring. These are for the days when “just a little” is exactly enough.
- Bike ride: Hop on your bike and take a leisurely ride through a park, bike path, or scenic neighborhood where the trees are starting to change. Don’t worry about distance or speed; just pick a route with pretty views and stop whenever something catches your eye.
- Sunset walk & podcast: Head outside about 30 minutes before sunset and listen to one episode of a podcast while you walk. Bring a jacket and stop somewhere with a view to watch the sky change.
If you’re exhausted, but still want to move…
For when your energy tank is running on empty but you don’t necessarily want to spend the entire day horizontal, these slower, gentler movement options will help you feel refreshed rather than more depleted.
- Gentle yoga: Let your body move through your favorite flows, or follow a YouTube video (like this 20-minute gentle, relaxing, cozy flow by Yoga with Adriene). You can make it as challenging or as relaxing as your body needs, and feel free to practice in your pajamas (with a blanket nearby for the final savasana).
- Audiobook stretch: Put on an audiobook that you’ve been wanting to listen to and spend 10–15 minutes stretching while you listen. Keep the movements slow and easy with hamstring stretches, hip openers, gentle twists, and shoulder rolls, or you can follow a stretch class on YouTube (I like this 15-minute one–let yourself stay on the floor for another video if you feel like it).
If you only have 10 minutes…
You don’t need a full hour to fit in a good workout into your day. Whether it’s 10 minutes before you get dressed for work or multitasking during a busy day, these quick options are perfect for squeezing in a little activity between everything else on your calendar.
- Cleaning cardio: For your busiest days, your workout can actually double as chores. Put on a fall playlist and spend 10 or so minutes speed-cleaning your house—vacuuming, putting things away, doing laundry, and dancing between rooms. Then sit down and enjoy your clean, cozy space.
- Three-song strength circuit: Pick three songs and give each one a different bodyweight exercise. For example, squats, reverse lunges, and sit-ups. Move at your own pace until each song ends, then call it a workout when the playlist is over.
If you want to stay cozy at home…
For when it’s cold outside, your favorite blanket is calling, and you’re not interested in putting on real clothes. You can get your body moving without ever leaving the house.
- 30-minute incline walk & comfort show: Alternate between moderate inclines and easier recovery periods to keep things interesting. Warm up for five minutes, then cycle through 2-minute pushes at a 6–10% incline followed by 3-minute recovery walks at 3–4%, finishing with an easy three-minute cooldown. Put on an episode of your favorite comfort show, and suddenly the incline doesn’t seem quite so intimidating.
- Living-room Pilates: Follow this 25-minute beginner pilates workout from Move with Nicole in your living room, wearing fuzzy socks instead of your usual workout shoes. Dim the lights and light your favorite fall-scented candle. And no, you don’t have to change out of your sweats or pajamas that feels like another barrier to actually do it.
If you need some fresh air…
Sometimes the answer isn’t a harder workout; it’s simply getting out of the house. These options give you a reason to step outside, breathe in some crisp fall air, and move while you’re at it.
- Fall foliage hike: Find a nearby trail and spend 30–60 minutes hiking at whatever pace feels good, letting the changing leaves be the entertainment rather than worrying about your pace or mileage. Bring a thermos of coffee, tea, or cider and find somewhere scenic to sit for a few minutes.
- Easy outdoor HIIT: Take your workout to the park or backyard for a 20-minute circuit that gets your heart rate up without completely wiping you out. Warm up with 3 minutes of walking, then alternate 40 seconds of work with 20 seconds of rest for three rounds: jump squats, alternating reverse lunges, jumping jacks, incline push-ups on a park bench, and mountain climbers. Finish with 2 minutes of walking followed by a quick stretch. The chilly fall air will help cool you down, so bring a blanket, lie back, and watch the clouds roll by, or the leaves fall before heading home.
If you need a mood boost…
The colder weather, shorter days, and diminishing sunshine can mean you feel groggier, lower energy, cranky, or all around blah. The last thing you want to do is an intense workout, but these forms of movement can actually help. Don’t make exercise one more thing on your to-do list; choose something fun, upbeat, or a little nostalgic that gets you moving without feeling like a chore.
- Dance party: This 30-minute Fitness Marshall dance cardio workout on YouTube will feel more like a dance party than a workout. Put on your cutest cozy workout outfit, and make yourself a seasonal latte after.
- Fall field day: Grab a friend and spend an afternoon playing the kinds of games you haven’t thought about since recess—tennis, volleyball, soccer, badminton, frisbee, or even a casual game of kickball. Make up ridiculous prizes and let yourself be a little competitive. Finish by lying on a blanket in the grass and pretending you’re eight years old again.
Who says exercise has to be a solo activity? Grab a friend and turn movement into an excuse to hang out, catch up, and do something a little more fun than your usual coffee date.
- Take a group fitness class: Let someone else lead the workout and try out a beginner-friendly class with a friend. Some boutique fitness studios like Pure Barre and CorePower Yoga offer your first class for free. Yes, you can do a workout instead of happy hour (or maybe make a class the pregame!).
- Movement date: Instead of just meeting a friend for coffee, invite them to do something that gets you both moving, like wandering through a museum or art gallery, go roller skating, play a round of mini golf, explore a new neighborhood, or take a long walk somewhere you’ve never been. You’ll get plenty of movement without either of you having to put on workout clothes, and don’t worry, you can still include a coffee.
If you want to make the most of fall…
Fall is only here for so long, so you might as well squeeze every last pumpkin-spiced drop out of it. These ideas let you enjoy some of the season’s best activities while getting a little movement in along the way. And yes, they absolutely do count as exercise,
- Pumpkin patch wander: Instead of treating the pumpkin patch as a quick photo stop, spend around 30 minutes exploring and make a game out of finding the perfect pumpkin. Carry your pumpkin around to work on your upper body strength.
- Farmers market challenge: Give yourself 30–45 minutes to roam the entire farmers market before you buy anything. Take the long way between vendors, explore every aisle, and carry your haul yourself instead of immediately dropping it off at the car. Pick out a seasonal ingredient to add to your dinner when you get home.
If you want movement to feel like an adventure…
If calling something a “workout” immediately makes it less appealing, don’t call it one. Turn movement into an excuse to explore somewhere new, try something different, or see your usual surroundings in a new way.
- Fall photo scavenger hunt: Head outside with your phone or camera with a list of 10 things to find, from the brightest red leaf to a mushroom, bird, interesting tree, or particularly looking cozy porch. Every time you check something off your list, you have to stop and do 20 reps of an exercise like squats, lunges, or jumping jacks.
- Thrift-store treasure hunt: Give yourself a list of things to find, like an oversized sweater, a vintage mug, a piece of home decor, etc and make yourself walk through the entire store to find them. You’ll get plenty of steps (and plenty of squats and reaches) in.
If you’re feeling energized and want a challenge…
For the days when you do actually want to sweat, cozy cardio doesn’t mean you have to keep things low-key every single day. When you’ve actually got energy to spare, these are the days to take advantage of it and push yourself a little more–while still leaning into the cozy vibes you want this season.
- Full-body strength: You can make your favorite strength-training workout cozier and more enjoyable by putting on a fall playlist and lighting your favorite fall candle. If you don’t know where to start, I like this 30-minute full-body strength workout you can do on your living room floor with one pair of weights. Post-workout hot shower and pumpkin smoothie optional (but highly encouraged).
- Fall color run: Lace up your sneakers and head outside for a 20-30 minute run, or hop on the treadmill if the weather isn’t cooperating. Warm up with a five-minute brisk walk, then alternate two minutes of running with one minute of walking. Finish with a three-minute easy walk to cool down. If you’re already a regular runner, use the same 20 minutes to challenge yourself to run continuously or add a few short bursts of speed. Before you start, pick a fall color and count how many times you see that color throughout your run.
Your Fall Cozy Cardio Menu
Leanna Julius, Contributing Writer
Leanna is a long-time reader turned contributing writer for The Everygirl. She specializes in wellness and lifestyle content and strives to help others be their happiest and healthiest by sharing sustainable and simple life-approved tips and tricks.
