Sexercise is a workout that combines sex with intense exercise. It’s a great way to burn energy, tone muscles, and get your heart pumping. Not only does it feel good – it can reduce stress and boost your mood, too!

Amazing sex and a top-notch workout? We’re talking about sexercise of course! This amazing fusion of erotic fun and fitness is a great way to burn calories, tone muscles, and have lots and lots of orgasms.

Keep reading for expert tips on how to make the most of your next sexercise sesh solo or with a partner!

Now, if you’re thinking that sexercise is just a fancy way of saying “having sex” you’re not entirely wrong. But it’s more than that. Sexercise is all about using your sexy time to get fit and toned. Think of it as a workout that’s way more fun than hitting the gym.

Sexercise means going above and beyond the physical effort you’d put into standard sex. Folding yourself into a pretzel, getting down Downward-Facing Dog style, or doing some standing poses provide a much more intense workout than missionary.

When you’re sexercising, you’re not just getting your heart rate up and burning calories (although you’re definitely doing that). You’re also using muscles you might not normally use during a traditional workout. And let’s be real — you’re probably having a lot more fun than you would be on the elliptical or in a Zumba class!

Sexercise is awesome for physical, mental, and emotional health. For starters, it’s a great workout, and regular physical activity has been linked to a plethora of health benefits. Yep, engaging in partnered sexual activity is associated with increased immunity and improved heart health, including lower blood pressure and a reduced risk of heart disease.

In terms of mental and emotional health, sexual exercise can release endorphins, which are natural feel-good chemicals that boost your mood and reduce anxiety. Sexual activity — especially the big O — also triggers oxytocin release, which promotes bonding and eases stress. A 2021 study found that anxiety and depression scores were significantly lower in peeps who were sexually active during the coronavirus lockdown. Plus, the benefits may persist for some time after your sexy workout.

Sex can also boost your self-esteem and self-image, which has a positive ripple effect on your overall well-being. So if you need an excuse to get busy between the sheets, now you have one backed by science!

Being fit isn’t just good for your physical health — it can also help you last longer in the bedroom (or wherever else you get frisky). Regular exercise increases cardiovascular endurance and muscle strength, so you can go the distance without getting tired too quickly and maintain certain positions without turning into a sweaty mess. Flexibility also comes in handy here!

Overall fitness also has other benefits for sexual performance:

  • Reduces ED: Anyone with a penis understands the frustration of a sad trombone from time to time. But regular exercise — especially when it gets the heart pumping — may reduce erectile dysfunction. A 2017 study found that moderate to high-intensity aerobic exercise worked best.
  • Eases side effects of antidepressants: Some antidepressants can play havoc with your sexual desire. However, a 2013 study found that exercising directly before sex boosted arousal and overall sexual function in females taking antidepressants.
  • Reduces the risk of chronic health issues: Regular exercise reduces the risk of developing chronic illnesses like diabetes, cancer, and heart disease. These conditions can lead to reduced sexual function, like ED and other issues.

The best exercise for sex performance depends on your aim. For instance, if you want to improve your endurance to go longer in bed, you should focus on doing cardio and HIIT workouts. On the other hand, if flexibility is more important, yoga and stretching are great options. Here are some exercises to try.


Running, brisk walking, biking, swimming, and of course, High-Intensity Interval Training (HIIT) are all great cardio exercises that improve blood flow and circulation to every part of your bod. When your below-the-belt bits have better blood flow, you’ll feel it in the strength of your orgasms.

Remember that when it’s super hot and sweaty, you’ll benefit from a little calorie-burning boost. Just remember to hydrate.

Cardio also improves overall fitness, endurance, and stamina, all important factors for sexual performance and pleasure. Plus, cardio boosts mood and reduces stress and anxiety, which can crush your sexual desire.


Yoga is an ancient practice that combines physical poses, breathing exercises, and relaxation. The stretching you do in yoga helps you become more flexible and agile — essential for sexual activity — and improves blood flow to your entire body. It also promotes relaxation, mindfulness, and self-love — all great for sex. Not to mention fully-clothed positions like Frog Pose, Crow Pose, and other challenging asanas can translate easily into naked fun.

Strength training

Weight lifting, squats, and lunges can help you build muscle strength to lift, thrust, and rock your way to maximum pleasure. Plus, strength training can boost testosterone levels, the hormone driving sexual desire and performance in peeps of all genders.

Strength training also helps tone your body and boosts your confidence in your appearance, making it easier to let go and get lost in the moment without worrying about what you look like.

Pelvic floor exercises

Pelvic floor muscles support the bladder, uterus, rectum, and other organs in the pelvic region. They also play an important role in sexual function. So performing pelvic floor exercises (aka Kegels) can enhance sexual pleasure and lead to better sex.

Strong pelvic floor muscles can lead to more intense and longer-lasting orgasms. Contracting these muscles during sex increases blood flow to the genital area, leading to heightened sexual pleasure. The muscles are also involved in sexual stamina. If you have a penis, strengthening these muscles can help you maintain an erection or control ejaculation, leading to longer-lasting sexual experiences.

Try performing Kegels to work those pelvic floor muscles: You’ll need to locate the muscles when you pee by stopping and starting your flow for a few seconds. Once you understand where they are, you can tense and release them several times daily, tensing them for longer as you get stronger and more used to this intimate workout.

Your sexy workout needs sexplosive positions to burn calories! So get any ideas about slow missionary or casual spooning out of your head. Nope! You need spicy positions that get your heart rate pumping and your muscles quivering, like these:

  • Lifting positions. The penetrating partner standing with the other’s legs wrapped around them or a standing 69 are physically demanding positions that require strength, endurance, and, of course, balance!
  • Intense positions. When you’re going at it hammer and tongs, the speed and intensity of the sexercise elevates your heart rate.When you put your back into it, any sexual positions count as sexercise, but some particularly good ones are cowgirl and reverse cowgirl, doggy, and the wheelbarrow.
  • Flex and stretch positions. Popping your legs over a partner’s shoulders, popping into the bridge position as someone rides you, or otherwise folding yourself into a pretzel increases the challenge! Just remember, though, it isn’t a competition, and no one wins by putting their back out!

Sexercise is a fun way to spice up your bedroom routine with the added perks of health benefits. Not only does it boost heart health, improve fitness, and tone muscles, but it also eases stress and improves mood.

So next time you wanna get your sweat on, forget speed walking, jogging, Pilates, or HIIT workouts. Instead, grab a consenting partner (or two!) and get down to a good ol’ fashioned romp between the sheets!