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The best 5-minute warm-up to do before any workout

Prepare your body for a safe and AMAZING workout!

Warming up is such an important part of training, but many people ignore it. It’s often seen as non-essential, but that couldn’t be further from the truth! You also don’t need to spend a lot of time on the warm-up phase. In fact, just a few minutes can make all the difference in the world. Below you’ll find a 5-minute total body warm-up that can be performed before any workout.

Warming up for exercise might have been the boring part of the gym class your teacher always insisted on, but it was there for a reason: it’s important. If you’re not waking up your muscles, you’re much more likely to injure yourself, so it’s definitely not a part of your workout you should skip.

But the good news is that it doesn’t take long to warm up completely. “Doing a few minutes of cardio, such as jogging in place, high knees, or jumping jacks star, will get your heart rate up and help warm up your muscles before your session,” says Kelsey Wells, trainer at SWEAT-UP. In addition to cardio, she notes that it’s also important to incorporate “some dynamic stretches into your warm-up routine, like leg swings and arm circles.” This, she says, “can help increase your range of motion and gently activate your muscles to also help reduce your risk of injury.”

But the benefits of a warm-up aren’t just physical. “When you take the time to warm up your muscles, it can also put you in the right frame of mind and help you get the most out of your session,” says Kelsey. Follow your simple but effective six-minute full-body warm-up routine before almost any workout—doing 60 seconds of each exercise—and it will have you ready and eager to do that exercise.

Two main reasons to warm up properly

Why is heating so important? First, performing a series of dynamic movements will warm up your muscles and joints, helping to reduce your risk of injury. Warming up will also raise your heart rate and prepare your body to work more efficiently. This will lead to better performance, which means you will get more out of your time and effort.

The best 5-minute warm-up to do before any workout

This simple total body warm-up routine will take you five minutes from start to finish. Watch each instructional video before you begin, so you can immediately move from one move to the next!

Aerial squat – 45 seconds

The bodyweight squat is great for warming up your lower body muscles and getting your blood pumping!

Arm Circles – 30 seconds

This move is a great way to warm up your shoulders and arms and prepare your upper body muscles for work.

Knee Hugs – 45 seconds

This dynamic movement is wonderful for loosening your hips and stretching your lower back.

Side-to-side arm swings – 30 seconds

Shake off any tightness in your chest and back by swinging your arms back and forth and from side to side.

High Kicks – 45 seconds

This move will raise your heart rate and improve mobility in your hips, glutes, calves, and hamstrings.

Plank Walk Out – 30 seconds

Performing this dynamic move will warm up your arms, shoulders, and core to get them ready for any workout!

Side Lunge + Range – 45 seconds

This is really a total body movement. The side lunge focuses on the legs, glutes, and lower back, while the reach warms up the upper body. Of course, because it’s a total body movement, it will also get your heart rate up!

Jumping jacks – 30 seconds

We are all familiar with jumping jacks. This old-fashioned warm-up is another total body move that will get your heart rate up and finish getting you ready for your exercise routine.

Now that you have this simple 5-minute warm-up, you can start your real workout. Do you need some workouts to choose from? If yes, you are in the perfect place! Try any of these popular routines:

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