After a long day at work and a taxing commute, who doesn’t dream of plopping down on their sofa and spending the evening binge-watching shows? The familiar phrase “Netflix and chill” perfectly encapsulates that sentiment. But what if I told you there’s a way to enjoy your cozy evenings on the couch while getting some exercise? Enter the lazy girl workout (LGW)—a fitness trend designed for those days when motivation is about as scarce as you feel like getting off the couch.
The LGW is part of a recent series of “girl” trends that have taken social media by storm, alongside concepts like lazy girl jobs and girl math. Although the lazy girl workout isn’t entirely new—it’s reminiscent of low-impact workouts—it has surged in popularity, racking up over 69.4 million views on TikTok. Fitness influencer Vicky Justiz, founder of Daily Thrive, has been a key advocate for the movement. With nearly 2 million subscribers on YouTube, she describes LGWs as a “gateway workout.”
“It’s a lot easier to commit to a 10-minute at-home workout than a full-blown gym routine,” Justiz explains. “Lazy girl workouts help build consistency and competency, as well as help people get comfortable with the idea of moving their body and increase their confidence.”
What is a lazy girl workout?
At its most basic level, a lazy girl workout is designed to require minimal effort and is easy to fit into your existing routine—whether that’s while watching your favorite show, scrolling through social media, or even lying down in bed. Typically lasting only 10 to 15 minutes, many of these workouts involve movements you can perform while seated or lying down.
Justiz emphasizes that these workouts are far less intimidating than traditional gym exercises. “I always say that something is better than nothing, so when someone sees a quote-unquote lazy girl workout that looks easy, they’re a lot more motivated to actually give it a try because they believe in themselves and their ability to complete a workout,” she notes.
For those returning to fitness after an injury or just starting their health journeys, Justiz recommends aiming for a 10-minute LGW each day. As strength and stamina increase, she encourages gradually incorporating more intense movements into your regimen.
The benefits of a lazy girl workout
One of the most significant advantages of lazy girl workouts is their low-impact nature, making them accessible to individuals with injuries or mobility limitations. According to Ashantis Jones, a master’s level counselor and certified personal trainer, LGWs facilitate a more sustainable approach to movement. “It’s more attainable and allows folks to feel more successful with their workouts because it’s something they can do while engaging in activities that are already on their schedule,” she asserts.
However, it’s essential not to treat LGWs as a “set it and forget it” type of exercise. Body awareness remains a critical aspect of any fitness routine. “You want to make sure you’re still actively thinking about the movement taking place,” Jones advises. “Movement is a therapeutic outlet for us as humans, and that mind-body connection is incredibly important.”
Although marketed as “lazy girl” workouts, the LGW trend is universal. “I feel like it’s more appropriate to call it an every-girl workout,” Jones adds. “Because it’s for all the girlies. It’s for everyone, as simple as that.”