A certified personal trainer shares a 20-minute cozy cardio workout that also doubles as a resistance-training workout.
The fitness industry and its influencers have long preached toxic ideas of what a cardio workout needs to look like in order to “count”: that you have to burn a certain number of calories, feel breathless and uncomfortable, and end your session dripping in sweat, to name a few.
For a cozy cardio workout, you might do an exercise for one minute, rest for 30 seconds, and then switch to the next movement. “It's not in a high-impact type of way. It's not in a speed way,” Bethmann says. “This allows you to go at the speed and pace that makes sense for you. It's that repetitive movement that can then start to get our heart rate up.” Plus, opting for resistance-style moves gives you the perk of building muscular endurance and strength.
Once you’re feeling warmed up and in a good headspace, you’re ready to kick off your cozy cardio workout. “ benefit of doing for one minute is that you can decide your speed as well as weight intensity,” Bethmann explains. “Repetitive movement supports our nervous system and allows us to move our minds toward how the movement feels rather than understanding what we’re physically doing.”
On an inhale, send your hips back as if you’re sitting on an invisible chair, then allow your knees to bend to lower your butt toward the floor. Continue lowering into your squat as far as comfortable. Stand with your feet hip-width apart and your arms hanging at your sides. You can hold weights or perform this with just your body weight. Turn your palms to face forward.
Engage your core by bracing as if someone is about to punch you in the stomach. Hinge back from your hips, then lift your feet off the floor, keeping a soft bend in your knees. This is the starting position.
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