When you only have 30 minutes to squeeze in a workout, busting out basic warm-up exercises is the last thing you want to do; we get it. But, the thing is, as little as five minutes of stretching, cardio, or both can maximise your burn and, more importantly, prevent you from breaking anything more than a sweat.
Studies show that warming up for five to 15 minutes increases blood flow to the muscles and raises your core body temperature, preparing it for more intense movement. This ultimately lowers injury risk and reduces stress on the heart. It can also improve your range of motion over time, boost your performance, and minimise recovery time, says fitness trainer Patricia Greaves. “Warm-ups are important to do before engaging in any type of exercise,” she adds.
Many pre-workout exercises fit well into most routines, however, it’s best to tailor them to the type of exercise you aim to do, Greaves adds, so that you wake up the right muscle groups. Keep reading to learn more about the different types of warm-ups, plus some to try during your next gym visit.
Types of warm-up exercises
According to Greaves, there are three types of warm-ups you can do. Sprinkling in a bit of each can ensure all bases are covered:
- Cardio warm-ups “increase heart rate and body temperature and help prime the muscles and cardiovascular system to perform physical activity,” Greaves says.
- Dynamic stretching “allows the joints and muscles to move through a full range of motion, improving mobility to prepare for the demands of the workout,” she continues.
- Static stretching “involves holding a stretch for about 15 to 30 seconds to lengthen the muscles, increasing flexibility,” Greaves adds.
Best warm-up exercises
Try these expert-recommended warm-up exercises to kickstart your next sweat sesh.
- Neck rotations
- Shoulder rolls
- Arm circles
- Leg swings
- Bodyweight squats
- Runner’s lunge twist
- Squat to reach
- Side reaches
- Toe touches
- Quad stretches
- Bird dogs
- Glute bridges
- Marching in place
- Treadmill
- Cycling
Keep reading to learn more about each move, including step-by-step instructions on how to do them.
Dynamic warm-up exercises
These dynamic exercises stretch, mobilise and steady your body for a workout.
Neck rotations
Recommended by Greaves, neck rotations are great for those who spend excess time staring down at a computer or phone screen for work. The gentle movement opens up the neck and shoulders to prevent injury and gets some blood flowing. They’ve also been shown to improve neck pain.
How to do it:
- Stand or sit tall with a straight spine.
- Slowly turn your head to the right, bringing your chin towards your shoulder.
- Hold for a moment, then return to the centre and repeat on the left side.
- Complete five rotations on each side.
- Do two sets.
Shoulder rolls
Greaves also suggests incorporating shoulder rolls into your warm-up as a simple way to increase upper body flexibility.
How to do it:
- Stand tall with arms relaxed at your sides.
- Roll your shoulders forward in a circular motion.
- Complete 10 forward rolls.
- Reverse the motion, rolling your shoulders backward.
- Complete 10 backward rolls.
- Do two sets.
Arm circles
There’s a reason 80s aerobics instructors loved them. Arm circles not only get the heart pumping, but they can improve your range of motion, too (say, for lifting weights or benching later in your workout).
How to do it:
- Extend your arms out to the sides at shoulder height.
- Begin making small circular motions with your arms.
- Gradually increase the size of the circles.
- Complete 10 circles forward.
- Reverse the direction and complete 10 circles backward.
- Do two sets.
Leg swings
“For mobility and dynamic flexibility, try a few leg swings both front to back and side to side,” says personal trainer Emily Booth.
How to do it:
- Stand next to a wall or sturdy object for support, or hold your left arm straight out for balance.
- Swing your right leg forward and backward in a controlled motion.
- Complete eight to 10 swings with your right leg.
- Switch to your left leg and repeat for eight to 10 swings.
- For more, try repeating the movements laterally instead of front to back.
Bodyweight squats
Booth recommends squats as they engage multiple key muscle groups at once, including the glutes, hip flexors, and major leg muscles, which makes them a great warm-up, especially on leg day.
How to do it:
- Stand with your hips under your shoulders, your toes pointing forward, and your arms reaching out in front of you.
- Lower into a squat, keeping your back straight.
- Stand up straight and repeat eight to 10 times for two to three sets.
Runner’s lunge twist
Unlike a static lunge, this one engages the lower body and incorporates some movement, making it an ideal dynamic stretch, says Booth.
How to do it:
- With feet hip’s width apart, step one foot back into a low lunge.
- Bring the opposite palm to the floor and rotate toward the bent leg.
- Switch legs and repeat eight to 10 times per side.
Squat to reach
This warm-up is as effective as a squat, but adds an upper body element to make it even more dynamic, which is why Greaves recommends it.
How to do it:
- Stand with your feet shoulder-width apart.
- Bend your knees and lower into a squat position.
- As you stand back up, reach your arms overhead, stretching towards the ceiling.
- Do eight to 10 reps.
Bird dogs
Bird dogs are both dynamic and compound, meaning they work multiple muscle groups at once—the abs, legs, and arms.
How to do it:
- Lower to a hands and knees tabletop position.
- Make a fist with one hand and reach it forward while you reach the opposite leg back, as if you’re trying to put a footprint on the wall behind you.
- Hold for 10 seconds, then switch sides.
- Repeat for three to five reps per side.
Static warm-up exercises
Static warm-ups are holding stretches that improve and maintain flexibility, which keeps you from throwing your back out or pulling a muscle mid-workout. Here are a few to have on rotation.
Side reaches
A side stretch is simple, but powerful in that it lengthens and strengthens the muscles between the ribs.
How to do it:
- Stand with your feet about hip-width apart.
- Reach your right arm up and over towards the left side, bending at the waist.
- Hold for two to three seconds, feeling the stretch along the right side of your body.
- Return to the centre and repeat on the left side.
- Complete five reaches on each side.
Toe touches
Toe touches stretch the lower back and hamstrings, a classic recommended by Greaves.
How to do it:
- Stand with feet hip-width apart, maintaining a slight bend in the knees.
- Slowly bend forward at the waist.
- Reach hands toward toes or shins, depending on your flexibility.
- Hold the stretch for 15 to 30 seconds until you feel a gentle pull in your hamstrings.
- Slowly return to standing position.
- Repeat two to three times.
Quad stretches
Quad stretches tap into knee and hip flexibility, balance, and strength, which makes them a go-to for Greaves.
How to do it:
- Stand tall, holding onto a stable surface or stretching out right arm for balance.
- Bend left knee and bring heel toward the left side of your butt, grasping your ankle with left hand.
- Keep knees close together, hips level, and chest upright.
- Hold the stretch for 15 to 20 seconds, feeling a gentle stretch in the front of the thigh.
- Switch legs and repeat on the other side.
- Repeat two to three times on each leg.
Glute bridge
Glute bridges not only target the muscle in their name, they may also improve lower back pain, studies show.
How to do it:
- Lie on your back.
- While keeping your shoulders on the floor, lift your hips up and hold for 10 seconds.
- Release and repeat for five reps.
Cardio warm-up exercises
Warming up for intense cardio or a high-intensity workout with a bit of light cardio is especially important, because it helps you grow accustomed to the intensity gradually, Booth explains.
“Physiologically, your body doesn’t care how much time you have to work out,” she adds. “It is still going to take at least three minutes for your aerobic system to kick in and find a steady state.” Here are some moves to help that process along.
Marching in place
There’s a reason you did it in gym class—it works to get the blood pumping.
How to do it:
- Stand tall with your feet hip-width apart.
- Alternate lifting your knees towards your chest, marching in place.
- Pump your arms naturally as you march.
- Continue for 30 seconds to one minute.
Step jacks
A recommendation from Greaves, they’re not as intense as jumping jacks, but they have similar cardio benefits.
How to do it:
- Stand with your feet together and arms at your sides.
- Step your right foot out to the side while raising your arms overhead.
- Return to the starting position.
- Repeat with your left foot.
- Continue alternating sides for eight to 10 reps on each side.
Treadmill
The benefits of walking are too many to count, which is what makes treadmill warm-ups so reliable. And, they’re easy. Below is Booth’s favourite way to do it.
How to do it:
- Start out walking at a brisk but comfortable pace with a .5 to one incline.
- After four minutes of comfortable walking or slow jogging, increase your speed by .2 to .5 miles per hour every two minutes, four times.
- Strive to give yourself at least 10 minutes of ramping effort before attempting high intensity.
Cycling
You can prep for a big workout with stationary cycling. By increasing resistance gradually, you’ll get much more out of the main event, Booth says.
How to do it:
Give yourself at least three to five minutes at a very easy resistance with revolutions per minute (RPM) no lower than 80 and no higher than 100. “That will ensure you get your heart rate up without fatiguing your legs,” Booth says. Then, every two minutes, increase either resistance or RPM to gradually boost the difficulty. “Stay disciplined and don’t accelerate to a breathless state,” Booth adds. “Take at least two, preferably three to four steps up.”
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