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10 Best Warm-Up Exercises to Do Before You Work Out
Skipping warm-up exercises is a MISTAKE.
Warming up prepare your body for the main workout, reduce the risk of injury, and improve overall performance. A good warm-up takes just a few minutes. It increases blood flow, providing more oxygen to your muscles.
In this article, we’ll explain why warm ups are essential. And gives you easy steps for warm-up exercises you can do at home, with or without any special equipment. We’ve also suggested some products to make your warm-up even better.
Let’s get started on making your workouts safer and more enjoyable!
What’s the Best Warm-Up Activity?
The best warm-up is the one you like and feel comfortable doing. Both physically and energetically.
It could involve gear like a jump rope, treadmill, stationary bike, or battle rope. But if you’re new to working out or doing it at home. Try light exercises like arm circles, hip rotations, side lunges, high knees, and more.
Just go with what feels good for you!
How Do You Do Warm-Up? Properly!
Just bending down to touch your toes might not be enough. Doing dynamic exercises for warm ups is the best way to prep your muscles. Which means moving your body to get your muscles ready for your workout.
Studies show that only doing static pre workout stretches can sometimes slow down your muscles.
You don’t want that.
The aim of warming up is to make your body more motivated and ready. It’s also a good idea to know your limits. Think about how far your body can comfortably move. Don’t push yourself too hard, or it might hurt. Instead, try slow, controlled, and active movements.
Feeling convinced? Great!
Here’s what you do.
Do the following warm-up moves from the list below. Spend 30 to 60 seconds on each move. Just pick the moves that match the muscles you’ll be using in your workout (like lower body or upper body warm up).
Now, who’s ready to get those muscles warmed up and ready to go?
Let’s do this!
No Jump Warm-up Exercises List
These are warm up exercises for beginners. You can easily do these warm up exercises at home.
1. Arm Circles
Why Do It:
Doing arm circles warmup for shoulders and upper body and helps make you more flexible. This is important because it gets your arms and shoulders ready for the exercises you’re about to do.
How to Do It:
- Stand with your feet shoulder-width apart.
- Extend your arms straight out to the sides, so they are parallel to the ground.
- Start making circular motions with your hands. Imagine drawing big circles in the air with your fingertips.
- Begin with small circles and gradually make them larger as you go.
- Keep doing this for 30 to 60 seconds, warm up for shoulders and feel your upper body getting looser.
This simple warm up exercise is a great way for upper body warm up. Just remember to start with small circles and slowly make them bigger.
2. Side Reach
Why Do It:
Side reaches are fantastic because they stretch the sides of your body. This is essential because it gets those muscles ready for movements where you might go sideways. It’s like telling your body, “Hey, we’re going to do some side-to-side stuff, so be ready!”
How to Do It:
- Stand with your feet about as wide as your shoulders.
- Keep your arms relaxed by your sides.
- Slowly reach one arm down the side of your body, towards your knee, while keeping the other arm reaching up and over your head.
- Feel the stretch along the side of your body.
- Return to the starting position and switch to the other side.
- Repeat this in a controlled manner, going from side to side, for 30 to 60 seconds.
Remember, the key is to reach and stretch in a controlled way. These stretches before workout are excellent for getting your body ready for any side-to-side movements.
3. Hip Rotations
Why Do It:
Hip rotations are great because they loosen up your hip joints. This is important because your hips play a big role in lots of exercises. When your hips are flexible. It helps you move better and do exercises more comfortably.
How to Do It:
- Stand up straight with your feet about hip-width apart.
- Keep your upper body steady and relaxed.
- Slowly rotate your hips in a circular motion. Imagine you are drawing a circle with your hips.
- First, try rotating your hips clockwise (like turning a doorknob to the right).
- After 30 seconds, switch and rotate your hips counterclockwise (like turning a doorknob to the left).
- Keep the movements controlled and smooth.
This warm up exercise is super useful for your hips and gets them ready for whatever exercises you have planned. Just remember to go in both directions to cover all the bases.
4. Lateral Lunges
Why Do It:
Lateral lunges are awesome because they work your inner and outer thighs. This warm up exercise is important because these muscles help you move from side to side. Doing these lunges gets these muscles ready for any sideways movements during your workout.
How to Do It:
- Stand up straight with your feet together.
- Take a step to the side with one foot, making sure to keep your toes pointing forward.
- Bend the knee of the foot you stepped with, while keeping the other leg straight.
- Imagine sitting back, like you’re sitting in a chair, with most of your weight on the bent leg.
- Push off the bent leg and return to the starting position.
- Now, repeat the same steps on the other side by stepping to the opposite side.
- Keep doing these lateral lunges, alternating sides, for 30 to 60 seconds.
This exercise is a great way to warm up your thighs and get ready for any side-to-side movements in your workout.
5. High Knees
Why Do It:
High knees are awesome because they get your heart pumping and warm up your lower body. This is important because it helps get your blood flowing and prepares your legs for movement.
How to Do It:
- Stand up straight with your feet hip-width apart.
- Lift one knee towards your chest as high as you can.
- As you lower one knee, lift the other knee.
- Keep alternating between legs in a marching motion, moving quickly.
- Swing your arms naturally as if you were walking or marching.
- Aim to bring your knees up towards your chest each time.
- Continue doing high knees for 30 to 60 seconds.
This warm up exercise is excellent for getting your heart rate up. And also your lower body is ready for action in your workout.
Best Warm-Up Exercises | Prep Muscles to Prevent Injury
You don’t have to stick to just above warm-up exercises. It’s actually a good idea to try different activities to work your body in various ways. And prevent injuries from doing the same thing too much.
For example, you can try a beginner interval treadmill warm-up. Another option is a beginner jump rope warm-up. Mixing things up not only keeps it interesting. But also helps your body stay strong and flexible.
So feel free to explore and find what works best for you!
1. Jump Rope
Remember jumping rope back in elementary school?
Well, here’s some good news: New research says it’s a great warm-up!
In a study with 96 people aged 18 to 40. They found that adding jump rope to a warm-up made a big difference. After 10 weeks of training. The jump rope group did way better in their workouts compared to the others.
Jumping rope is super easy and doesn’t hurt your joints much if you do it right.
Let us show you how!
Why Do It:
Jumping rope works your quads, calves, and core—perfect for getting faster. It also makes your foot and ankle muscles stronger, improves posture, and makes you more coordinated.
For beginners, a PVC jump rope is perfect. It’s light and helps with your rhythm. If you’re a pro at jumping. Go for a weighted rope.
Try This Jump Rope Warm-Up
- 30-Second Basic Bounce
- Hold the jump rope handles at your sides, elbows bent.
- Start bouncing on the balls of your feet, lifting your knees slightly.
- Swing the rope over your head and jump over it with each rotation.
- Keep your jumps small and controlled, no more than two inches off the ground.
- 30-Second Side Straddle
- Continue the basic bounce but open and close your legs to the sides, similar to a jumping jack.
- Coordinate your jumps with the rope’s rotations.
- Focus on maintaining a steady rhythm and controlled movements.
- Keep a slight bend in your knees throughout.
- Arms should be down and close to hugging your rib cage.
- Don’t tense up; stay loose and relaxed.
- If you feel strain in your neck or arms, adjust your form and intensity.
Choose a PVC or weighted jump rope that suits you. It makes your warm-up even better.
2. Battle Rope
You’ve probably seen those big, twisted ropes in the gym. They are like giant workout toys. Using them for a warm-up is cool. It’s not just about getting your muscles ready. It’s also about getting your mind ready for a great workout.
So just grab those ropes and shout. “This is Sparta!” to set free your inner warrior. And start swinging them!
Why Do It:
Swinging a battle rope for just 10 minutes can burn 112 calories. It’s good for your heart and muscles. Holding onto a heavy battle rope works your shoulders, arms, and core. Without being too hard on your joints.
Try This Battle Rope Warm Up
- Grab both ends of the rope with both hands in a regular grip.
- Squat down, keeping your back straight, shoulders up, and core tight.
- Hold your arms straight out in front of you.
- Move the rope up and down, creating waves from your waist to just below your shoulders.
- Make sure both arms move together, creating a mirrored wave on each side of the rope.
- Don’t worry if you can’t do the whole thing at first; you’ll get better.
- If it’s too easy, add 5 seconds to each round until it’s challenging.
- Do 30 seconds per exercise for warming up upper body and see improvements in your strength and heart health.
- Be cautious not to overdo it. These workouts can be intense.
Check out good quality battle ropes to make your workout even better.
If you’re not feeling like doing lots of warm up stretches, no problem. Just jump on the treadmill to get your muscles ready.
Why Do It
Using a treadmill is a simple and effective way to warm up your muscles. And it helps you get used to the gym environment. Something worth celebrating!
Try This Treadmill Warm Up
- Put on your favourite music or show to make it more fun.
- Start with an easy to moderate walking pace, like 2.5 mph or 3 mph.
- Warm up for at least five minutes at this pace.
- Then, increase the speed until you feel slightly out of breath.
- Keep this pace for your workout. Do it from 5 to 15 minutes for beginners.
- Make it enjoyable by adding your favourite tunes or entertainment.
- Begin at a slow pace and gradually increase to avoid feeling overwhelmed.
- The goal is to get your heart rate up a bit and break a little sweat.
Check out reliable treadmills to make your warm-up and workouts even better.
4. Stationary Bike
A light ride on a stationary bike is a great way to warm up. This ride can last from 5 to 10 minutes. Getting your blood flowing and getting your body ready for action.
Why Do It
Cycling helps you get fit without stressing your joints. You can do it indoors, avoiding traffic and bad weather. And here’s a bonus. It is done seated. Which is good for people with back pain or joint issues.
Try This Stationary Bike Warm Up
5-10 Minutes Warm-Up
- Spend the first 5 minutes at a comfortable pace with low resistance (about 4 on the scale).
- The aim is to get your blood flowing to all parts of your body, especially your heart and muscles.
- Find a pace and resistance that feels right for you on a scale from 1 (easy) to 10 (very hard). Adjust as needed.
- If it feels too hard, ease up on the resistance and speed.
- If it’s too easy, bump up the resistance.
- Your legs might tire quickly at first, but that’s okay. Stop when you’re ready, and gradually add more time to build strength.
Look for good stationary bikes to make your warm-up and workouts even better.
Whether you prefer equipment-based warm-ups or light exercises at home. The key is to find an activity you enjoy. Choose the warm-up that suits your fitness level and energizes you.
Remember, the best warm-up is the one that you feel comfortable doing.
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