In the fitness industry, there has been a long-standing belief that a cardio workout only “counts” if you burn a certain number of calories, feel uncomfortable, and end up dripping in sweat. However, according to Olivia Bethmann, CPT, a trauma-informed certified personal trainer and creator of &Strength, this is not reality. Bethmann encourages people to understand that movement doesn’t have to be intense and can be done in a gentle, cozy way at home for 15-20 minutes, which still yields physical and mental health benefits.
When high-intensity training is not an option, a cozy cardio workout can be a great alternative. Cozy cardio is defined by Bethmann as movement performed in a safe, comfortable environment that supports the nervous system and promotes relaxation. This type of movement does not have to adhere to the traditional rules set by the fitness industry, as individuals know their bodies best and what type of movement they enjoy.
Cozy cardio can involve any type of movement, including resistance training, that gets your heart rate up in a gentle and controlled manner. This type of exercise can contribute to the recommended 150 minutes of moderate-intensity aerobic activity per week, as suggested by the U.S. Department of Health and Human Services.
Before starting a cozy cardio workout, it is essential to prepare your environment by engaging all five senses. Bethmann recommends setting up your space with artwork, relaxing scents, calming music, a favorite beverage, and comfortable clothing. Incorporating breathwork and dynamic warm-up movements, like cat-cow stretches and arm swings, can help prepare your body for the workout.
A 20-minute cozy cardio workout designed by Bethmann focuses on full-body movements to elevate the heart rate without intense impact. The circuit includes exercises like overhead marches and squats, and can be performed with or without weights. By performing each exercise for one minute with 30 seconds of rest in between, you can customize the workout based on your pace and intensity level.
