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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.

But that’s not reality, says Olivia Bethmann, CPT, a trauma-informed certified personal trainer and creator of &Strength.

“Sometimes people have an all-or-nothing mentality with movement, but that’s totally not the case,” Bethmann says. “I want people to remember that it doesn’t have to be like this intense 30-, 45-minute session. And that means doing this gentle movement in a cozy way in their home, whether it’s 15 or 20 minutes, it still counts, and it’s still really amazing for your physical and mental health.”

One way you can treat your body to movement when high-intensity training just isn’t in the cards? Try a cozy cardio workout.

The benefits of cozy cardio and gentle movement

The definition of cozy cardio varies from person to person. But to Bethmann, it’s essentially movement performed in a safe, comfortable setting. “I associate cozy cardio with feeling safe and the ability for our bodies to fully relax,” she explains. “It’s more about supporting our nervous system and really creating an environment that isn’t triggering or isn’t extremely harsh to ourselves.”

Boutique fitness studio environments are often equipped with bright lights or ear-piercing music—but these aren’t essentials to a heart-pumping workout, Bethmann says. There isn’t one “right” way to move. “The fitness industry has made a lot of rules on how people should move when, in reality, you know your body best and know what it likes to do,” she says.

In some cases, that might mean accruing a mile or two on a walking pad or flowing through a bodyweight circuit in your living room rather than attending a HIIT class. “Moving at home in a comfortable space and cozy clothes where you feel safe is really good for our mental health—and that also greatly impacts our physical health,” Bethmann adds.

Grueling burpees, mountain climbers, and jumping jacks are usually the first to come to mind when you think of at-home cardio. But in reality, any type of movement—including resistance-training moves—can get your heart rate up, depending on how you program it into a workout. And that means it can contribute toward your quota of 150 minutes of moderate-intensity aerobic activity per week (linked with reduced risk of cardiovascular disease and other health benefits), as recommended by the U.S. Department of Health and Human Services.

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.

How to prep for a cozy cardio workout

Regardless of the exercises you’re including in your cozy cardio workout, Bethmann suggests incorporating all five senses into the experience. Here are some of her favorite ways to hit all the boxes, but feel free to make the set-up personalized to you and what brings you joy.