Troy Hurst holds a Doctorate in Physical Therapy from Carroll University. He is a physical therapist specializing in both athletic and vestibular rehabilitation with an emphasis on performance running.
If you’re like most people, you’re eager to get your exercise routine right. You’ve chosen the best exercises, noted down the rep count, and even timed your sets, but there’s one crucial element that many people tend to overlook – a proper warm-up.
A good warm-up prepares your body for the physical exertion to come, reduces the risk of injury, and improves workout performance (1). It also helps mentally prepare you for the workout ahead, allowing you to focus and get into the right mindset.
It has to be just right – too little, and you risk injury, too much, and it may negatively impact your performance.
So let’s take a look at 13 full-body warm-up exercises that will help boost blood flow, loosen up your muscles, and prime your mind for an intense workout.
By including a tailored pre-workout warm-up routine, you set yourself up for success—limber limbs, sharper focus, and a stronger, safer workout.
A full-body warm-up is essential because it (2, 3):
A proper warm-up gently increases your heart rate and stimulates blood flow. This ensures your muscles get more oxygen and nutrients just in time for the demands of exercise. When your body is moving and your circulation is revved up, you’re laying the foundation for better endurance and efficiency in your workout.
A warm-up that involves dynamic stretches prepares your muscles and joints for the full range of motion required in your activity (4).
Whether you’re squatting, lunging, or reaching, stretching out beforehand can help you move more freely and efficiently. For example, dynamic warm-ups such as leg swings or arm circles can loosen up tight areas and improve flexibility so the risk of pulling or straining something is much lower (5).
Cold muscles are less pliable and more prone to tears or strains (6). A gradual warm-up literally “warms up” your muscles, tendons, and ligaments, which makes them supple and more elastic. This extra prep step helps your body handle sudden movements or heavy loads without faltering.
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When your body is warmed up, so is your mind—and the combination is powerful. Studies have shown that warming up can improve reaction time, coordination, and overall athletic performance (7). Think of it like sharpening a tool; when you’re focused and ready, you’ll move more efficiently and with greater precision.
Exercise preparation isn’t just about the physical—it’s also a mental switch. A gentle start gives you time to focus, clear your thoughts, and hone in on the task ahead. It’s like the first page of a book; it sets the tone for the story that follows. With a proper warm-up, you enter your workout feeling mentally prepared and motivated.
Read more: The Ultimate Guide To A 15-Minute Bodyweight Workout
A solid warm-up doesn’t take long—just 5 to 10 minutes—but the impact is huge. Here are some key components to include (2, 5):
Start with light cardio to get your heart pumping and your blood flowing. Simple activities such as jogging in place, doing jumping jacks, or taking a quick-paced walk are excellent ways to gently elevate your heart rate. These movements also help loosen up your muscles and get your body ready for more dynamic exercises.
Next, incorporate dynamic stretches, which are different from static stretches that involve holding a single position. Dynamic warm-ups involve continuous movement, which makes them ideal for warming up your muscles and improving your range of motion. Examples include arm circles to loosen your shoulders, hip circles to prepare your lower body, leg swings to stretch your hamstrings and hip flexors, walking lunges to engage multiple muscle groups, and high knees to activate your core and legs.
For a more targeted pre-workout warm-up routine, add sport-specific movements that mimic the activities in your upcoming workout. For example, if you’re preparing for strength training, include body weight exercises such as squats or push-ups to activate those specific muscles. Runners can benefit from walking lunges and ankle rolls to ready their lower body for impact.
If your workout involves intense activity, movement prep drills can make a big difference. These drills, such as yoga poses or foam rolling, help transition your body from a resting state to full activity. They also reduce stiffness and tension, ensuring smoother, more efficient movements during your workout.
Finally, don’t overlook joint mobility exercises when it comes to exercise preparation, as they help prevent workout injuries and improve range of motion. Focus on major joints such as the hips, shoulders, and spine with exercises such as neck rolls to release tension, shoulder circles to increase flexibility, hip rotations to loosen your lower body, and standing spinal twists to prepare your back for movement.
A well-rounded warm-up is the key to preparing your entire body for a workout. By activating your upper body, core, and lower body, you’re priming yourself for optimal performance while reducing the risk of injury. Below is a step-by-step guide with targeted exercises for each area, so you can start your workout strong and steady.
Warming up your upper body ensures your arms, shoulders, chest, and back are ready for action. These exercises improve mobility and circulation while waking up your muscles.
1. Arm Circles (30 seconds forward, 30 seconds backward)
2. Shoulder Rolls (10 forward, 10 backward)
3. Push-Up Walkouts (5 reps)
4. Thoracic Spine Twists (10 reps per side)
Your core is the powerhouse of your body and activating it ensures better posture, balance, and stability during workouts. Here are some of the best warm-up exercises that effectively activate your core muscles:
1. Bird Dog (10 reps per side)
2. Plank Shoulder Taps (10 taps per side)
3. Dead Bug (10 reps per side)
4. Side Plank Hip Lifts (8 reps per side)
Your legs and glutes power many movements, so preparing them is essential. These exercises improve mobility, stability, and strength in your lower body.
1. Leg Swings (10 reps per leg)
2. Hip Circles (10 reps per direction per leg)
3. Body Weight Squats (10 reps)
4. Walking Lunges (10 steps per leg)
5. Glute Bridges (12 reps)
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Warming up is one of the most essential but misunderstood parts of any workout. While it may seem straightforward, plenty of myths and mistakes can derail your warm-up routine.
For years, it was believed that holding long, static stretches—such as bending over to touch your toes—was the best way to warm up. While stretching can improve flexibility (8), static stretches alone aren’t enough to prepare for intense workouts.
In fact, doing only static stretching can actually make your muscles less reactive and increase the risk of injury during explosive activities (9)! Instead, focus on dynamic warm-ups, which actively move your joints and muscles through their range of motion (5).
A common misconception is that you don’t need a warm-up if your workout is short or low-intensity, such as a quick yoga session or a walk. However, your body still reaps the many benefits of warming up. Even a brief warm-up can help activate major muscle groups, improve circulation, and set a better pace—regardless of how strenuous the workout will be.
Some people skip warming up because they think it eats into their workout time. But here’s the truth—a full-body warm-up only takes 5 to 10 minutes and the payoff is significant. Not only does it reduce your risk of injury, it also boosts performance. Think of full-body warm-up exercises as an investment in the quality of your workout!
Another myth is the belief that you can just “warm up” during the first few minutes of your workout. While this may work for very light exercises, it’s not an effective approach for more intense activities. Jumping straight into heavy lifting or high-impact moves without priming your body can lead to unnecessary strain or even injury.
The biggest error? Skipping it entirely. Whether it’s due to being short on time or simply overlooking its importance, skipping your warm-up sets you up for poor performance and potential injuries. Regardless of how busy you are, carve out those crucial first minutes to prep your body.
A warm-up is meant to gently ease you into exercise, not exhaust you before you even start. If your warm-up leaves you gasping for air or muscle-tired, you’re doing too much. The best warm-up exercises should be light and focus on moderate cardio and controlled, dynamic movements.
Read more: 10 Easy Forearm Bodyweight Exercises
It’s tempting to stick with the same routine, but your warm-up should be tailored to your specific workout. For example, preparing for a run may include leg swings and high knees, while a weightlifting session could focus on mobility drills and body weight movements such as squats. Mix it up to match your activities.
Another common pitfall is only warming up the areas that feel tight. While it’s great to focus on trouble spots, you need full-body warm-up exercises to get your entire system prepared. Neglecting certain muscle groups could lead to imbalances or underperformance in those areas during your workout.
Warming up isn’t just a box to check off, it’s your body’s chance to prepare muscles for exercise. Rushing through it diminishes its effectiveness. Take the time to do your movements mindfully, ensuring that your body is ready to perform at its best.
A full-body warm-up routine should last approximately 5 to 10 minutes. This is enough time to enjoy the benefits of warming up including increasing your heart rate, improving blood flow to your muscles, and preparing your body for activity. A warm-up involves light physical activity to gradually cause body temperature and heart rate elevation (1). Stretching focuses on improving flexibility by lengthening your muscles, usually after warming up or at the end of your workout (8). For beginners, brisk walking or marching in place works well. For intermediate levels, try dynamic movements such as arm circles or leg swings. Advanced individuals can incorporate light jogging or jumping jacks. Adjust the full-body warm-up exercises you choose to suit your comfort and fitness level.Frequently Asked Questions
How long should a warm-up last?
Stretching vs. warm-up - what’s the difference?
What are the best warm-up techniques for various fitness levels?
A proper warm-up is essential to prevent injuries, improve performance, and mentally prepare you for your workout ahead. By incorporating these full-body warm-up exercises, you can ensure your body is adequately prepared for whatever physical activity lies ahead.
Whether it’s a light jog or an intense strength training session, a well-rounded warm-up routine can make all the difference in maximizing your workout potential. Remember to tailor your warm-up to your specific workout needs and always listen to your body.
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