Sexercise Is the Most Fun Workout You’re Not Doing

If your idea of a perfect workout includes less spandex and more sheets, you’re in for a treat. Enter sexercise a steamy blend of sex and exercise that not only gets your heart racing but also offers real physical and emotional benefits. From boosting your mood to building muscle, this sexy fitness fusion is more than just fun and games.

What Is Sexercise?

At its core, sexercise involves turning your intimate moments into a full-body workout. It’s not just about having sex it’s about approaching intimacy with a little extra intensity and intentionality. Think deep squats during standing positions, core engagement while holding certain poses, and a whole lot of calorie-burning action. It’s physical, it’s playful, and yes, it can definitely leave you sore the next day (in a good way).

Real Benefits for Your Health

Sexercise combines the perks of a workout with the feel-good chemistry of intimacy. Here’s what science says you’ll gain:

• Cardiovascular health: Like any aerobic activity, sexercise raises your heart rate, which is great for heart health. In fact, one study found that regular sexual activity is linked to a lower risk of heart disease and high blood pressure.

• Stronger immunity: Sex may boost immune function by increasing immunoglobulin A (IgA), which helps your body fight illness.

• Mental health: Orgasms release oxytocin and endorphins, two hormones that promote happiness, ease anxiety, and reduce stress.

• Improved self-esteem: Regular physical intimacy can enhance body confidence and strengthen emotional connections with partners.

And yes, it even burns calories. According to a 2013 study in PLOS ONE, a 30-minute romp can burn as many calories as a moderate jog about 100 for men and 69 for women.

Better Fitness, Better Sex

There’s a reason athletes tend to perform better between the sheets, and it’s not just stamina. Being physically fit enhances sexual performance in a variety of ways:

• More endurance: Cardio improves stamina so you can enjoy longer sessions without tiring out.

• Increased flexibility: A flexible body opens the door to more creative positions.

• Improved circulation: Better blood flow means stronger arousal and more intense orgasms.

• Boosted libido: Regular strength training may support healthy testosterone levels, increasing desire across all genders.

Best Exercises to Boost Your Bedroom Game

Want to prep for your next sexercise session? Add these to your fitness routine:

• Cardio: Think running, cycling, swimming, or HIIT to build endurance.

• Yoga: Poses that improve flexibility and balance like Downward Dog and Pigeon Pose are great for bedroom creativity.

• Strength training: Squats, lunges, and core work will power up your thrusts and lifts.

• Pelvic floor exercises (Kegels): Strengthening these muscles can enhance orgasm intensity and control.

Sex Positions That Count as a Workout

If you’re looking to get fit between the sheets, intensity and movement matter. These positions add extra burn:

• Standing lifts: Holding your partner up (safely!) while maintaining balance activates core, arms, and legs.

• Cowgirl and reverse cowgirl: These are great for thigh and glute engagement.

• Bridge position: Engage your glutes and lower back while your partner straddles.

• Wheelbarrow or plank-style variations: These full-body moves challenge strength and coordination.

Pro tip: Have a yoga mat nearby. It’s versatile, supportive, and way easier on your knees.

Solo Sexercise Is a Thing, Too

Don't have a partner? No problem. Self-pleasure also releases feel-good hormones, burns calories, and supports pelvic health. Add breathwork, stretching, or a quick HIIT circuit to your solo routine to keep things spicy and sweaty.

Final Thoughts

Sexercise proves that working out doesn’t have to feel like work. It’s playful, effective, and deeply satisfying literally. While it may not fully replace your gym routine, it’s a seriously fun addition that benefits both your fitness and your relationships.

Share this article or subscribe to our newsletter for more body-positive, science-backed health inspiration.