10 Best Warm-Up Exercises From Trainers To Start Every Workout Strong
They’re worth the extra five minutes.
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When I’m short on time and ready to knock out a quick workout, I often roll my eyes at the warm-up exercises. The thought of tacking on an extra five minutes to warm up seems like a waste of time, and I’d rather jump right into training. Skipping warm-up exercises is a mistake, though. Doing a few bodyweight moves and dynamic stretches before the main event increases your heart rate, reduces injury, and ups your overall performance.
“The goal of a warmup is to get your blood flowing and to create more oxygen for your muscles,” says Kim Perry, CPT, a certified personal trainer and fit pregnancy coach. “It’s worth it to spend five to eight minutes warming up to have improved performance and reduce the risk of injuries,” she adds. In fact, research shows that your blood carries the oxygen needed for your muscles to function, so increasing your blood flow is one of the best things you can do to prep muscles for success.
Not to mention, studies show that properly warming up activates your muscles to improve your actual sport performance. For example, if you’re about to nail a lower body workout, a complete warm-up can increase your flexibility and range of motion, in turn, supporting your training efforts by allowing you to squat, thrust, or lunge heavier and/or deeper.
Ready to get movin’ and groovin’? Read on for the 10 best warm-up exercises and the exact benefit of a pre-workout warm-up.
Meet the experts:
Kim Perry, CPT, is a certified personal trainer and fit pregnancy coach.
Janeil Mason, is an exercise physiologist and head trainer at Brrrn in New York.
Jen Fraboni, PT, DPT, is a physical therapist and WH advisory board member.
The Benefits Of Warming Up Pre-Workout
- Prevent injury. "Warming up prior to your cardio or strength training session is essential for preventing injury," says Janeil Mason, an exercise physiologist and head trainer at Brrrn in New York. Research also shows that a proper warm-up can help your muscles relax before a tough workout, leading to less sprains, strains, and tears.
- Improve performance. A proper warm-up prepares your nervous system and muscles to perform optimally, says Mason. Studies also show that warm muscles help you train more effectively and efficiently.
- Maximize range of motion. Warming up before a workout is essential for maximizing your range of motion and loosening your joints, says Perry. Research also found that promoting the joint’s range of motion decreases passive stiffness of the muscles, ultimately priming you for success and reducing the risk of injury.
- Support mind-muscle connection. Believe it or not, moving through a few pre-workout stretches can even give your brain a boost. "It's going to help to prime not only the muscles and joints into that position, but it's also going to help prime the brain to understand what movement patterns they're going into," explains Jen Fraboni, PT, DPT, a physical therapist and WH advisory board member. Talk about a win-win.
How To Warm Up Properly
Just touching your toes might not do the trick. Fraboni recommends dynamic stretches, or moving stretches, to get your muscles ready for peak performance. "We know that from studies, just static stretching can sometimes inhibit the muscle activity," she says. "We don't want to inhibit what we're about to do—we want to make the body more excited, more stimulated.
"She also says it's a good idea to know your limits and to think about your personal range of motion while you warm up. You don't want to overdo it by pushing your body into a position it's not ready for (ouch!). "Moving into slow, controlled, active moments is better," Fraboni explains.
Convinced? Choose four to five of these top warm-up moves below, then complete each for 30 to 60 seconds. They work great no matter what kind of workout is on the agenda, from jumping rope to Pilates. Just focus on the moves that will best serve your workout (lower body, upper body, etc.), Fraboni says. Now, who's ready to heat things up?
Arm Swings
Why it rocks: If you’re looking to prep your arms, chest, and back, Perry says arm swings are an awesome option. Plus, getting an extra stretch in during a warm-up increases blood flow and improves flexibility, she adds.
How to:
- Begin in a standing position, with feet slightly wider than hip-width apart.
- Lift arms to shoulder height.
- Swing both arms to cross in front of chest.
- Immediately swing both arms wide and behind as far as you can. Continue for 30 to 60 seconds.
Side Reach
Why it rocks: Ready to get warm before a cardio routine? Perry recommends opting for side reaches because they allow your heart to prepare for the upcoming workout *and* reduce strain on your cardiovascular system.
How to:
- Begin in a standing position, with feet wider than hip-width apart.
- Lean body to the right side, bending right knee slightly. At the same time, stretch left arm to the sky at a diagonal, in line with the rest of body.
- Stretch left leg long. Immediately repeat on the opposite side. Continue for 30 to 60 seconds.
Hip Rotations
Why it rocks: Hip rotations are a perfect choice before a lower body workout, says Perry. Warming up your hip joints will also keep you nice and loose for the upcoming training, she adds.
How to:
- Start in a standing position, with feet wider than hip-width apart.
- Bend arms, and place hands behind head. Bend knee as you lift one leg up.
- Circle that leg across body, up toward chest, then back down to the starting position. Repeat on the other side. Continue for 30 to 60 seconds.
Knee Lift
Why it rocks: “This move calls on your core which is a very important muscle group in every workout,” says Perry. You’ll also feel a nice stretch in your lower back and hips.
How to:
- Start in a standing position, with feet wider than hip-width apart.
- Bend arms, placing hands behind head. Lift one leg up toward body, bending the knee as you do, as if you were trying to touch the rib cage with knee. Continue for 30 to 60 seconds.
Lateral Lunge To Balance
Why it rocks: “This move helps you focus on your balance before jumping into your workout,” says Perry. You’re also activating your core which is key for any type of sweat sesh, she adds.
How to:
- Stand with feet hip-width apart, hands at side.
- Take a big step to the right, then push hips back, bending right knee and lowering body until right knee is bent 90 degrees.
- Push back to an upright position, as you lift knee and pull it into the chest with arms. Continue for 30 to 60 seconds on the right side, then switch to the left.
Lateral Lunge With Reach
Why it rocks: “This rotation is great for warming up your core, hips, back, and legs,” says Perry. You’ll also loosen up the joints and get your blood flowing while simultaneously giving your muscles a solid stretch, she adds.
How to:
- Stand with feet wider than shoulder-width apart, hands at side.
- With right hand, reach down toward foot, lowering body until left knee is bent 90 degrees.
- Immediately repeat on the other side. Continue for 30 to 60 seconds.
Plie Squat With Heel Raise
Why it rocks: “Warming-up bigger muscle groups like your glutes will raise your body temperature and help make oxygen more available to your muscles,” explains Perry. You’ll also fire-up your lower body which is crucial for all cardio and strength training.
How to:
- Stand with heels wider than shoulder-distance apart, then turn toes open slightly.
- Bend knees, reach hips back, and lower down into a squat. Drop arms down in between legs.
- Then, drive into heels to stand up, as you circle arms out to the side. At the top, lift arms straight up and lift onto toes. Continue for 30 to 60 seconds.
Squat With Reach
Why it rocks: “This movement is great for working on your range of motion,” says Perry. “Sinking deep into a squat and reaching up high is also great to do before squats,” she adds.
How to:
- Stand with heels wider than shoulder-distance apart, then turn toes open slightly.
- Bend knees, reach hips back, and lower down into a squat. Drop arms down in between legs.
- Then, drive into heels to stand up, as you lift arms straight upward. Continue for 30 to 60 seconds.
Plank Walk Out
Why it rocks: “This move requires your glutes, hamstrings, quads, and core to work together to maintain stability,” explains Perry. It can also help you focus on balance and posture, she adds.
How to:
- Start in a standing position.
- Bend down until hands touch the ground.
- Slowly walk hands forward until you get into a plank position.
- Pause for a second, then walk hands back toward feet. Return to standing. Continue for 30 to 60 seconds.
Jumping Jacks
Why it rocks: Jumping jacks are classic for a reason. They get the *whole* body moving, says Perry. They’re also a great pre-cardio exercise since they get your heart pumping and oxygen flowing, she adds.
How to:
- Stand with feet hip distance apart, with arms at sides.
- Then, simultaneously raise arms out to the sides and over head and jump feet out so they're slightly more than shoulder-width apart.
- Without pausing, quickly reverse the movement. Repeat for 30 to 60 seconds.
Kristine Thomason is a writer and editor with nearly a decade of experience creating content for print and digital publications. Previously, she was the health and fitness director at mindbodygreen, and the fitness and wellness editor at Women’s Health. Kristine's work has appeared in Men's Health, Travel + Leisure, Health, and Refinery29, among others. She holds a journalism degree from New York University, and is certified in personal training by the National Academy of Sports Medicine (NASM).
Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She’s a mass consumer of social media and cares about women’s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.
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