Medically the review by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness — written by Emily Cronkleton top top July 12, 2019

If you’re short on time, you may feel tempted come skip a warmup and also jump right right into your workout. However doing so deserve to increase your risk of injury, and also put more strain on her muscles.

When prepare for any kind of kind the exercise, even if it is it’s a cardio workout, stamin training, or a team sport, it’s crucial to take a couple of minutes come ease your muscles right into exercise mode. Doing for this reason can aid you reap numerous fitness rewards.

Here’s a look in ~ the benefits of warming up and also examples the warmup exercises the you can shot before kicking her workout right into high gear.


Warmup practice can aid get your body all set for more strenuous task and make it easier to exercise. Few of the most important benefits of a warmup include:

Increased blood flow and oxygen.

You are watching: When first beginning a workout, the warm-up period

Having an ext blood circulation helps your muscles acquire the nourishment they need prior to launching into much more intense work.Less muscle tension and pain. muscle that space warm and relaxed may assist you move more easily and also with less pain or stiffness.

You may have heard the a dynamic warmup and also static stretching and also wondered exactly how they’re different and when to execute them.

A dynamic warmup is excellent at the begin of your workout routine. It’s supposed to prime your body to occupational at a greater intensity.

A dynamic warmup concentrates on actions comparable to the motions you’ll do while you job-related out. Because that instance, you deserve to do movement-based stretching choose lunges or squats, or light movements like riding a bicycle or jogging.

Dynamic warmups can assist build strength, mobility, and also coordination, which can all assist improve your workout performance.


Static stretching is most efficient at the end of your workout. It consists of stretches that are hosted for a duration of time to aid lengthen and also loosen your muscles and also connective tissue. This is different from a dynamic warmup due to the fact that you save your body still.

Static extending can aid increase your variety of motion and also flexibility. Some examples include:

lying hamstring stretch

You deserve to do a sport-specific warmup, or you can shot the complying with warmup exercises that encompass a broad range of movements. Together, this exercises can help prepare your muscles for many workouts.

You can start off progressively with an simpler version of each exercise before moving right into a more difficult phase that the move.


Squats space a versatile exercise the target numerous of the muscle in your reduced body, including your quads, hamstrings, and glutes.

You can make the first couple of squats less complicated by going under halfway. Then, friend can progressively increase the challenge so the last few repetitions are full squats.

Once did you do it warmed up, you can up the strongness by stop weights when you do your squats.

To execute a squat:

Stand through your feet hip-width apart and also turn your toes to challenge forward or the end to the side slightly. Connect your core, save your ago straight, and also slowly reduced your hips until your thighs are parallel through the floor. Pause briefly v your knee over, yet not beyond, your toes. Exhale and stand earlier up. Execute 1 come 3 to adjust of 12 come 15 reps.

Planks are terrific warmup for building core and earlier strength, and also improving balance and also posture.

Once you’ve warmed up, friend can difficulty yourself through variations such together the forearm plank and also side plank.

To carry out a plank:

Get into a pushup position. If you a beginner, you deserve to start by law a plank on your knees. If you’re an ext advanced, friend can try doing a plank on her forearms. If you’re somewhere in between, friend can try doing a high plank v your arms completely extended. Store your palms and toes planted firmly on the ground. Save your ago straight and your core muscles tight. Don’t let your head or back sag downwards. Host your plank for 30 secs to 1 minute.

This exercise works your reduced body and also can help strengthen your legs, glutes, and also hips. You deserve to make the first few lunges easier by only going halfway down, and then progression to the complete lunge.

After did you do it warmed up, you have the right to increase the an obstacle by doing a set using dumbbells or opposite hand reaches.

To do a side lunge:

Stand through your feet hip-width apart. Press right into your right foot together you action your left foot end to the left. From here, squat down while bending her left leg and keeping your ideal leg straight. Stop briefly through your left knee over, however not beyond, her toes. Lift your hips and return her left foot come the starting position. Perform a lunge come the appropriate side. This is 1 rep.Do 1 to 3 to adjust of 8 come 15 reps.

This standard exercise works your upper body, core, and also glutes. To make it less challenging, you have the right to do pushups on her knees.

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Once you’ve warmed up, you have the right to increase the difficulty by pausing in the lower position for a couple of seconds.

To do a pushup:

Position you yourself in a high plank position, at the top of a pushup, v your palms level on the floor and hands shoulder-width apart. Store your shoulders positioned over her hands. Your back should be flat and your feet should be together behind you. Keep your abs pulled in.Slowly lower your body down toward the floor. Nothing let your torso or back sag. Your elbows might flare out throughout this movement. When your chest or chin nearly touch the ground, press up and straighten her arms. Save your elbows slightly bending to protect against hyperextension. Execute 1 to 3 to adjust of 8 come 12 repetitions.

This exercise entails several motions that can help loosen and also warm up her triceps.

To perform a triceps warmup:

Extend your arms out to the sides so lock parallel to the floor, maintaining your palms dealing with down. Save your arms straight and also rotate lock in backward circles. After ~ 20 to 30 seconds, turn your arms in front circles. ~ 20 come 30 seconds, rotate your palms to challenge forward and pulse her arms back and forth. After ~ 20 come 30 seconds, repeat the pulsing activity with her palms facing backward, up, and also down. Execute 1 come 3 set of these movements.

Jogging leg lifts can assist get her heart pumping and improve circulation throughout your body.

Depending top top the an are you have available, you deserve to jog in place or run back and forth. Carry out each segment that this exercise for 30 secs to 1 minute. You can reduce the intensity of this practice by law it in ~ a walking pace.

To carry out jogging leg lifts:

Jog in ~ a sluggish pace.After about a minute, jog when lifting your knees up towards your chest because that at the very least 30 seconds, or jog when kicking her feet upward towards your buttocks. Return to jogging at a slow pace.

Try to spend at the very least 5 come 10 minutes warming up. The more intense your workout is going to be, the much longer your warmup have to be.

Focus first on huge muscle groups and also then perform warmups the mimic several of the activities you’ll execute while you exercising. For instance, if you planning to operation or bike, do so at a slower pace to gain warmed up.


Although frequently overlooked, warmup exercises are vital part of any kind of exercise routine. Your body requirements some kind of task to gain your muscle warmed up before you launch right into your workout.

Warming up can assist boost her flexibility and also athletic performance, and also reduce your opportunity of injury.

You can either do slower versions of the movements you’ll it is in doing throughout your workout, or friend can try a selection of warmup exercises, choose the ones argued above.

If you’re new to fitness or have actually a medical problem or a health and wellness concern, be sure to talk through your doctor before starting any brand-new exercise program.


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Medically the review by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness — written by Emily Cronkleton on July 12, 2019