A warm-up raises your heart rate and body temperature, loosens joints and prepares your muscles for the work ahead. Spend 5 to 15 minutes moving from light activity to movements that look like your workout.
10-minute routine
| Stage | Time | Exercises |
|---|---|---|
| Raise | 3 min | Brisk walk, easy jog, jumping jacks or bike |
| Mobilize | 3 min | Leg swings, hip circles, arm circles, cat-cow |
| Activate | 2 min | Glute bridges, band pull-aparts, bodyweight squats |
| Prepare | 2 min | Lighter sets of your first exercise or short sprints |
Tips
- Use dynamic stretches before training and save long static holds for after.
- Make the last part specific to your sport or workout.
- Warm up longer in cold weather.
This article is general information, not medical advice. Check with a doctor or qualified professional before starting a new exercise program, especially if you have an injury or health condition.
Frequently asked questions
How long should a warm-up be?
Usually 5 to 15 minutes.
Is static stretching bad before exercise?
Short holds are fine, but long holds may briefly reduce power, so dynamic moves are preferred.
Do I need to warm up for light workouts?
A short warm-up is still helpful.
