Prepare your body for action and prevent injury with effective warm-ups
Warm-up exercises
Warm-up exercises are essential for preparing your muscles, joints, and cardiovascular system for the demands of your workout. They increase blood flow to key muscle groups, improve range of motion, and help prevent injuries. A proper warm-up also activates the nervous system, improving focus, muscle coordination, and performance during your workout. This overview highlights the best warm-up exercises and how to incorporate them into your training routine.
Focus on
Pick your muscle groups
Pick your equipment
90/90 Stretch
Alternate Heel Touchers
Alternate Leg Raise
Back Pec Stretch
Ball Rolling for Front Thigh
Band Resisted Push Up
Bird Dog
Bodyweight Squat
Bodyweight Standing Calf Raise
Butt Kicks
Butterfly Yoga Pose
Calf Foam Roll
Cat Cow Stretch
Child's Pose
Cobra Yoga Pose
Crunch Floor
Dead Bug
Dumbbell Front Raise
Dumbbell Glute Bridge
Dumbbell Lateral Raise
Increase mobility, muscle activation, and workout readiness
Training goals for warm-up and injury prevention
The goal of a warm-up is to prime your body for physical activity by raising your heart rate and preparing your muscles for movement. Warm-ups increase the elasticity of your muscles, improve the lubrication of your joints, and prepare your nervous system for controlled and efficient movement. A proper warm-up enhances performance and reduces the risk of strains or sprains by ensuring your body is ready for more intense effort.
Use dynamic stretches and mobility drills to prepare for movement
Best warm-up exercises for flexibility and activation
The best warm-up exercises include dynamic stretches, mobility drills, and activation movements. Examples include leg swings, arm circles, hip openers, and walking lunges. These movements engage large muscle groups and improve joint flexibility while increasing heart rate. Additionally, mobility exercises for the shoulders, hips, and ankles prepare these areas for more strenuous activity. The key is to focus on movement patterns that replicate the exercises you’ll perform in your workout to ensure your body is properly prepared.
Activate muscles with minimal or no equipment
Equipment options for warm-up exercises
Many warm-up exercises require little or no equipment. Bodyweight movements like walking lunges, high knees, or jumping jacks can effectively increase blood flow and mobility. Resistance bands are great for activating muscles and improving flexibility, especially for the shoulders, glutes, and hips. Foam rollers can also be used before exercise to release tight areas and prepare muscles for movement. Keep the warm-up light and focused, using equipment only to enhance your mobility and activation.
Make warm-ups an essential part of your workout routine
Training plans featuring warm-up exercises
Warm-ups should be a non-negotiable part of your workout routine, regardless of your training goals. Aim for 5–15 minutes of dynamic movement before each session, depending on the intensity of your workout. A good warm-up gradually raises your heart rate, activates key muscle groups, and improves your range of motion.
The app helps you create a personalized warm-up routine based on your training goals, experience, and available equipment. Whether you're lifting, running, or doing high-intensity interval training (HIIT), the app can design the perfect warm-up to get you ready for every workout.
Frequently asked questions about warm-up exercises
No, most warm-up exercises can be done using just your bodyweight. Bodyweight movements like jumping jacks, high knees, and walking lunges are highly effective. If you have access to resistance bands, foam rollers, or a stability ball, you can use them to enhance the warm-up, but they are not necessary to get started.
A warm-up typically lasts 5–15 minutes, depending on the intensity of the upcoming workout. For light cardio or low-intensity workouts, 5–10 minutes may be sufficient. For heavier weight training, intense cardio, or high-impact activity, aim for 10–15 minutes to fully prepare your body. The goal is to gradually increase your heart rate and mobilize your joints without fatiguing yourself before the main session.
Yes. A proper warm-up increases blood flow to muscles, improves flexibility, and enhances muscle activation. This leads to better muscle coordination, improved strength, and greater efficiency during your workout. It also reduces the risk of injury by preparing your muscles and joints for more strenuous activity.
Stretching is beneficial both before and after a workout, but the type of stretch matters. Dynamic stretching before exercise (e.g. leg swings, arm circles) helps warm up muscles and joints. Static stretching (e.g. hamstring stretch, quad stretch) should be reserved for after the workout to improve flexibility and cool down muscles. Static stretching before exercise can impair performance and is better suited to post-workout recovery.
The best warm-up exercises are dynamic and sport-specific. Examples include leg swings, walking lunges, arm circles, and hip openers. These movements engage the major muscle groups and prepare your joints for activity. A good warm-up should be tailored to your workout, ensuring you target the muscles and movement patterns you will use during your session.
Integrate workouts into full-body and split routines
