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Share on Pinterest Ton Photograph/AFP via Getty ImagesA new exercise trend known as Cozy Cardio is encouraging people to take a gentler approach to working out by creating cozy exercise environments. There are many ways to get involved such as lighting a candle, playing soothing music, and enjoying your favorite protein drink while you complete a gentle cardio workout. Experts say this trend could help you build sustainable health and fitness habits. Cardio can improve your heart health and contribute to weight loss.

Cozy Cardio a new trend that takes a kinder, gentler approach to exercise has emerged on social media. And, if you find intense exercise routines intimidating, it may be an excellent way to get fit.

Rather than putting yourself through a grueling workout, Cozy Cardio is all about making exercise an enjoyable and accessible everyday activity.

It involves creating a calm and cozy exercise environment and completing a cardio workout, usually from the comfort of your own home.

TikTok creator Hope Zuckerbrow popularized the trend when she first posted her morning cardio routine on the platform.

Her early morning cardio session involved lighting a candle, making an iced coffee, and donning fluffy socks, before walking at a gentle pace on her walking pad for 40 minutes, with a romcom on in the background.

Since then, many social media users have shared their own Cozy Cardio routines. There are many ways to get involved in the trend, like wearing your favorite loose-fitting clothing, lighting a candle, or playing soothing music while you workout.

Cozy Cardio certainly sounds like a more gentle and accessible way to get fit. But is it effective? How cozy cardio can up your fitness game

Ellie Crawley, an online strength and conditioning coach and founder of Feel Fit, says Cozy Cardio is about stripping away the idea of no pain, no gain and moving towards exercise that places an emphasis on overall wellbeing.

In doing so, it makes fitness more accessible and allows you to build sustainable health habits.

Not everyone feels confident working out, and so creating a comfortable space as Cozy Cardio encourages you to do can mean the difference in starting a fitness habit and putting it off, she notes.

Cozy Cardio can be a great starting point, because the more you do it, the more confidence youll build, and who knows where that might lead.

Likewise, Eliza Flynn, a personal trainer at The Warrior Method, loves this more casual approach to fitness.

Ive found there are two types of people those who love the busy, noisy atmosphere of the gym or a fitness class as they find it motivating and exciting, and those who would much rather exercise at their own pace, in a more calm manner, she notes.

If youre in the latter camp, Cozy Cardio may be an ideal solution as you can set up an environment to suit you. Whats more, Flynn believes Cozy Cardio offers a more flexible approach to fitness too.

It feels like its getting harder and harder to fit regular, sustainable fitness into the modern lifestyle so anything which nudges you into regular, consistent exercise is a winner in my opinion, she shares.

When you remove the barriers to exercise, it paves the way for you to work out consistently and when you train consistently youre more likely to see improvements, like increased energy and stamina.

Flynn describes Cozy Cardio as creating your personal best environment as it can help you tap into increased energy, motivation, and focus.

She says it allows you to take a holistic approach to fitness which can be a welcome change to the train insane, go hard or go home messaging prevalent on social media.

When you do this, exercise becomes less of a chore, and more of an enjoyable experience; one that becomes part of your everyday lifestyle.The health benefits of cardio exercise

As far as exercise trends go, strength training has overtaken cardio in the popularity stakes in recent years. However, both experts agree that cardio offers many health benefits and should form at least some of your weekly movement.

Regular cardio should be part of every persons week as it can help offset many health risks which are exacerbated by a sedentary lifestyle, smoking, high cholesterol levels, and diabetes, says Flynn.

It can also contribute to weight loss, build up your heart muscles so you can better take in and process oxygen, and can even improve your immune system, she adds.

Cardio offers many mental health and wellbeing benefits as well. In particular, Flynn says it can reduce stress, boost energy levels, and improve your mood.

Whats more, cardio can be less intimidating and more beginner-friendly than strength training.

For those who are starting to exercise, gentle cardio is a great place to start as you generally have less muscle ache after than a traditional weights workout, and you can build it up gradually, says Flynn.

However, cardio should make up just one part of your exercise routine. If youre a fan of Cozy Cardio you should aim to add in some weight training eventually.

This is especially important as you age. Age-related muscle loss starts around age 30 and can impact your mobility and contribute to your risk of fractures and falls.

Strength training as you age will help increase both muscle mass and bone density. How to begin a Cozy Cardio routine

If you want to make Cozy Cardio a habit, keeping it simple is key.

The main appeal of Cozy Cardio is that it takes very little effort to get started. As soon as something requires a lot of effort to do, it becomes much easier to put it off, Flynn points out.

First things first, set up an area in your house for exercise and determine what exercise youre going to do, Flynn advises.

Depending on the exercise you want to do, you may want to invest in some equipment, like a yoga mat, a walking pad, or some resistance bands.

But there are other options if you dont want to splash any cash. Flynn suggests putting on some music and having a dance, or completing a gentle full-body workout. You can create your own or find one you like on YouTube.

There are no rules as long as it raises your heart rate, Flynn encourages.

Crawley shares similar advice. If you arent sure what to do, she suggests sticking on your favorite music and moving in the way your body wants to.

Finally, carve out time for it. Cozy Cardio should make finding the time to exercise a little easier. Scheduling your workouts can help as well.

Crawley recommends setting time aside for yourself. You might like to schedule movement for the time of day youre feeling most energetic or in tune with yourself.

You could set a time before or after work hours, Crawley suggests.

Getting started is probably the hardest part.

Remember Rome wasnt built in a day, so take it step by step, Flynn advises. If youre not exercising at all, aim to get 30 minutes in a week and build up from there. And dont forget that it doesnt need to be all in one go you could break it into 10 minutes over 3 days. Takeaway

Grueling strength workouts and slogans like no pain, no gain may have become popular on social media but Cozy Cardio is a trend that takes a much kinder and gentler approach.

This can help you build positive long-term fitness habits.

Embarking on any new health and fitness endeavor can be intimidating. By starting gently, you can build up self-compassion and realize that you dont need to push yourself too hard to tap into your personal best.

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Politics

Budget 2025: Reeves urged to ‘make the case’ for income tax freeze – as PM hits out at defenders of ‘failed’ policy

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Budget 2025: Reeves urged to 'make the case' for income tax freeze - as PM hits out at defenders of 'failed' policy

Rachel Reeves needs to “make the case” to voters that extending the freeze on personal income thresholds was the “fairest” way to increase taxes, Baroness Harriet Harman has said.

Speaking to Sky News political editor Beth Rigby on the Electoral Dysfunction podcast, the Labour peer said the chancellor needed to explain that her decision would “protect people’s cost of living if they’re on low incomes”.

In her budget on Wednesday, Ms Reeves extended the freeze on income tax thresholds – introduced by the Conservatives in 2021 and due to expire in 2028 – by three years.

The move – described by critics as a “stealth tax” – is estimated to raise £8bn for the exchequer in 2029-2030 by dragging some 1.7 million people into a higher tax band as their pay goes up.

Rachel Reeves, pictured the day after delivering the budget. Pic: PA
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Rachel Reeves, pictured the day after delivering the budget. Pic: PA

The chancellor previously said she would not freeze thresholds as it would “hurt working people” – prompting accusations she has broken the trust of voters.

During the general election campaign, Labour promised not to increase VAT, national insurance or income tax rates.

Sir Keir Starmer has insisted there’s been no manifesto breach, but acknowledged people were being asked to “contribute” to protect public services.

He has also launched a staunch defence of the government’s decision to scrap the two-child benefit cap, with its estimated cost of around £3bn by the end of this parliament.

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Prime minister defends budget

‘A moral failure’

The prime minister condemned the Conservative policy as a “failed social experiment” and said those who defend it stand for “a moral failure and an economic disaster”.

“The record highs of child poverty in this country aren’t just numbers on a spreadsheet – they mean millions of children are going to bed hungry, falling behind at school, and growing up believing that a better future is out of reach despite their parents doing everything right,” he said.

The two-child limit restricts child tax credit and universal credit to the first two children in most households.

The government believes lifting the limit will pull 450,000 children out of poverty, which it argues will ultimately help reduce costs by preventing knock-on issues like dependency on welfare – and help people find jobs.

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Budget winners and losers

Speaking to Rigby, Baroness Harman said Ms Reeves now needed to convince “the woman on the doorstep” of why she’s raised taxes in the way that she has.

“I think Rachel really answered it very, very clearly when she said, ‘well, actually, we haven’t broken the manifesto because the manifesto was about rates’.

“And you remember there was a big kerfuffle before the budget about whether they would increase the rate of income tax or the rate of national insurance, and they backed off that because that would have been a breach of the manifesto.

“But she has had to increase the tax take, and she’s done it by increasing by freezing the thresholds, which she says she didn’t want to do. But she’s tried to do it with the fairest possible way, with counterbalancing support for people on low incomes.”

Read more:
Labour’s credibility might not be recoverable
Budget 2025 is a big risk for Labour’s election plans

She added: “And that is the argument that’s now got to be had with the public. The Labour members of parliament are happy about it. The markets essentially are happy about it. But she needs to make the case, and everybody in the government is going to need to make the case about it.

“This was a difficult thing to do, but it’s been done in the fairest possible way, and it’s for the good, because it will protect people’s cost of living if they’re on low incomes.”

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World

‘Even if my parents are dead, I just want to know’: Hong Kong residents stunned by tower tragedy

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'Even if my parents are dead, I just want to know': Hong Kong residents stunned by tower tragedy

What do you do, how do you spend your time, when you’ve just lost everything you have? 

This was the dilemma for thousands today in Hong Kong.

On the whole, it seemed people chose to stay close to the scene.

Hong Kong fire block latest: More arrests in deadly tower blaze

The square that had become the heart of the community response was heaving. Many poured through the piles of clothes, blankets and other supplies.

Some simply sat and watched on, their faces blank and stunned.

Birds fly over the burned buildings at the fire scene at Wang Fuk Court, on 27 November. Pic: AP
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Birds fly over the burned buildings at the fire scene at Wang Fuk Court, on 27 November. Pic: AP


Above them, the seven blackened towers are now still and quiet. The blaze is finally out.

But an unknown number are still lying somewhere inside – and the wait for news is unbearable.

“Even if they are dead, I just want to know,” cries Mr Lau, whose elderly parents lived 27 floors up. His grief is raw and unchecked.

“I want to ask John Lee [Hong Kong’s chief executive], what are you actually doing? All you did was wander around and hold press conferences. What about us?”

His questions reflect a noticeable shift in the tone here.

There is a tension emerging, an anxiety, even an anger.

People look at flames engulfing a building after a fire broke out at Wang Fuk Court on 26 November. Pic: AP
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People look at flames engulfing a building after a fire broke out at Wang Fuk Court on 26 November. Pic: AP

Of course, people are furious with the construction company that was undertaking renovations and is accused of cutting corners.

But that is not their only target.

Many here believe the Beijing-backed government has not enforced good enough safety standards, batting away residents’ concerns and turning a blind eye to issues like overcrowding.

They say it is now too focused on deflecting the blame.

“With every building maintenance project, there are criticisms, but these criticisms are always suppressed,” explains one man who lives in the neighbourhood.

Flowers near the scene. Pic: AP
Image:
Flowers near the scene. Pic: AP

And do you think there’s corruption, I ask?

“Absolutely,” he says.

They are particularly exercised about what they see as an overfocus on the bamboo scaffolding.

Considered almost a part of Hong Kong’s cultural heritage, it was already being phased out. A convenient distraction from other failings, according to people here.

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Hundreds missing after Hong Kong fire

Tensions are high, too, between different groups of volunteers.

We witnessed two separate arguments where local grassroots organisers accused some who are part of a government-linked group of attempting to seize control and take the credit.

In the Hong Kong of old, there would almost certainly have been vigils here.

But after a massive crackdown on pro-democracy movements that climaxed in 2019, any mass gathering in today’s Hong Kong is seen as dangerous.

A resident looks at the burned buildings. Pic: AP
Image:
A resident looks at the burned buildings. Pic: AP

Even if it is just to honour the dead.

It feels like the resentments left over from that time are not that far from the surface.

This is still a human tragedy, but the fallout could well be political.

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Sports

Sources: Florida shifting focus away from Kiffin

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Sources: Florida shifting focus away from Kiffin

STARKVILLE, Miss. — Florida has shifted focus from Lane Kiffin in the school’s coaching search, as the school has sensed through irregular communication that he’s interested in other options, sources told ESPN on Friday.

Florida, which is searching for former coach Billy Napier’s successor, has interviewed roughly a dozen candidates and is optimistic about the process.

Louisville‘s Jeff Brohm, Tulane‘s Jon Sumrall and Washington‘s Jeff Fisch are believed to be among the candidates the Gators are still considering.

Florida targeted Kiffin early in the search and offered him a deal to put him among the highest paid coaches in college football, which included significant incentives.

Ole Miss officials told ESPN ahead of Saturday’s Egg Bowl against Mississippi State in Starkville that Kiffin is expected to provide them with a decision about his future on Friday night or Saturday. He’s also considering a lucrative contract offer from SEC rival LSU.

LSU also wants an answer from Kiffin, as the coaching carousel has intensified the Tigers’ search, as well as a potential one at Ole Miss if Kiffin leaves.

Missouri’s Eli Drinkwitz and Vanderbilt‘s Clark Lea, two of the top candidates believed to be under consideration at either Florida or LSU, signed six-year contract extensions with their respective schools in the past 24 hours.

If the No. 7 Rebels defeat the Bulldogs on Saturday, they’ll finish 11-1 and are expected to reach the College Football Playoff for the first time. They would possibly host a first-round game at Vaught-Hemingway Stadium in Oxford, Mississippi, on Dec. 19 or 20.

If Kiffin decides to leave for LSU, the Rebels have an interim plan in place. Sources previously told ESPN that former New York Giants interim coach Joe Judge would likely serve as interim head coach.

Sources told ESPN that all options are still on the table if Kiffin decides to replace Brian Kelly as LSU’s coach-even potentially coaching the Rebels in the CFP. But sources said Kiffin sticking around after agreeing to coach at an SEC rival wasn’t an ideal scenario.

Kiffin, 50, has guided the Rebels to a 54-19 record in his six seasons — only Alabama (66-12) and Georgia (70-8) have more wins in the SEC since the start of the 2020 season. In fact, the Rebels have the eighth-most wins among power-conference teams during that stretch.

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