Top 20 exercises for warming up before training (PHOTO)

Warm-up before training: benefits and features

Warming up before exercise should be an essential part of your exercise program if you want to exercise effectively and with minimal risk of injury. Ideally, the pre-workout warm-up should last 10-15 minutes. But usually people don’t want to spend a lot of time on warming up, so you need to devote at least 5 minutes to it. So, 5 minutes is the mandatory minimum that must be devoted to warming up before training.

Before moving directly to the selection of exercises, it is important to consider the benefits and features of warming up before training.

What are the benefits of warming up before training?

Warming up helps warm up your muscles. A warmed muscle becomes more elastic, which helps avoid sudden strains, tears and other injuries during training.
Warming up before exercise improves performance and the rate of muscle contraction, which improves the performance of your entire body during physical activity.
A good warm-up before exercise speeds up your heart rate and increases blood circulation. Through the blood, the heart supplies oxygen to the muscles, thereby helping your muscles work during the activity. Plus, oxygen helps increase muscle endurance.
Warming up increases joint flexibility and mobility and improves range of motion. This way, common injuries such as ligament and muscle sprains can be avoided.
Warming up before exercise helps speed up nerve impulses. This means activating the nervous system and improving reflexes.
The benefits of warming up aren't just limited to the physical. Warming up helps you mentally prepare for training, gently immerse yourself in sports activities, step back from everyday worries and focus on the activity. All this has a positive effect on the training process.

What is special about warming up before training?

Warm-up before training should include: exercises with dynamic stretching (not static), exercises to warm up the joints (joint exercises), exercises to warm up the body (light cardio). Those. You should include exercises in your warm-up that work a large number of muscles, warm up the body and improve range of motion.
The pre-workout warm-up should include, on the one hand, simple exercises that are suitable for gently preparing your body for stress, but on the other hand, intense enough to warm up the muscles well and prevent injuries.
Don't confuse warm-up and cool-down! They don't have to be the same. Your post-workout cool-down should include muscle stretching exercises, usually static ones. The purpose of a cool-down is to calm the body after exercise. While the task of warming up before training is to warm up the body and prepare it for the load.
Static stretching exercises (i.e. where you hold in one position, stretching a muscle) should not be the basis of your warm-up. Static stretching relaxes the muscles, which is completely undesirable before training.
The minimum warm-up time is 5 minutes. If you are expecting a serious strength or intense workout, then do not regret 10 minutes for warming up.
One warm-up exercise is performed on average for 15-30 seconds. Exercises are performed sequentially, without rest between them. Do not forget to perform all exercises symmetrically on the right and left sides.
Even if you plan to train only certain muscle groups, it is still advisable to warm up your entire body. But the muscle groups being trained can be given more attention during the warm-up.

Who is this selection of warm-up exercises suitable for?

The warm-up suggested below is universal. This means that it is suitable for everyone and will be appropriate before any workout: cardio, strength, HIIT, crossfit, calisthenics, Tabata, outdoor running, mixed training. This workout is also quite suitable as a morning exercise.

If you're only training your upper body, you can increase the number of repetitions of those exercises that stretch your arms, shoulders, and core (arm raises, arm rotations, bending, wrist rotations).
If you're training your legs, you can increase the number of repetitions of exercises that work your lower body (squats, lunges, knee and hip rotations).
If you are planning strength training with heavy weights, then you can additionally perform exercises from a special warm-up. That is, for example, you plan to squat with a barbell weighing 30 kg. Accordingly, before the first approach, perform 10-15 squats with an empty bar or with a light bar (3-6 kg).

We recommend watching:

Top 100 Stretching and Flexibility Exercises + 8 Day Plan
Top 30 exercises for universal stretching of the whole body

Are outdoor switchgears effective?

These exercises can produce results only in the initial stages of training, when physical fitness is low, or as rehabilitation therapy after an injury.

It’s clear that various movements without additional weights for an amateur bodybuilder or a guy who regularly trains on horizontal bars and parallel bars are only suitable for warming up. In this case, there will be little practical benefit, although there will be some (something is better than nothing at all).

Warm-up before training: 20 exercises

The pre-workout warm-up we offer includes 20 exercises that will allow you to thoroughly, effectively and fully prepare your body for sports stress. Just consistently perform the exercises one after another - and your warm-up is ready.

The description suggests the number of repetitions if you warm up for 5 minutes or 10 minutes. However, the time for this warm-up may differ from that indicated, since the pace of the exercises will depend on you. In the future, you can always adjust the number of repetitions to suit your needs and time capabilities.

Remember to do the exercise on the right and left side. If this is a rotation, then you need to do it both clockwise and counterclockwise. The exercises are performed sequentially one after another; rest between exercises is not necessary.

The warm-up included the following exercises:

Arm raises with shin overlap: 10 arm extensions.
Arm rotation with shin overlap: 5 arm rotations in each direction.
Arm raise with knee raise: 10 arm curls.
Abduction of arms to the side: 10 abductions of arms in total.
Side tilts: 8 tilts in total.
Leg bends: 8 bends in total.
Back rounding: 6 reps.
Squat twists: 8 twists in total.
Hip rotations: 10 total rotations in each direction.
Pelvic rotations: 5 rotations in each direction.
Knee rotations: 5 rotations in each direction.
Leg swings: 5 swings on each leg.
Squat: 8 squats.
Side lunges: 10 lunges total.
Back lunges: 10 lunges total.
Foot rotation: 5 rotations in each direction and on each leg.
Jumping in place: 16 leg abductions in total.
Jumping arms and legs: 15 reps.
Running with shin overlapping: 25 leg curls in total.
Restoring breathing: 5 bends.

The number of repetitions above is based on a total warm-up time of 5 minutes.

Arm raise with shin overlap

We begin the warm-up with a simple exercise that involves both the upper and lower body. Place your feet wider than shoulder-width apart, arms spread wide to the sides. Start taking steps with your shins overlapping, trying to touch your buttocks with your feet. At the same time, cross your arms over your chest, as if you are trying to hug yourself. Spread your arms as wide as possible, bringing your shoulder blades together.

How much to do (for a 5-minute warm-up): 10 arm raises.
How much to do (for a 10-minute warm-up): 20 arm raises.

Rotation of arms with shin overlap

We continue to perform steps with the shin overlapping. But now, at the same time, we begin to rotate our arms, stretching our shoulder joints and warming up our arm muscles. Rotate your arms with maximum amplitude; these should not be sluggish arm swings.

How much to do (for a 5-minute warm-up): 5 forward arm rotations, then 5 backward arm rotations.
How much to do (for a 10-minute warm-up): 10 forward arm rotations, then 10 backward arm rotations.

Arm raise with knee lift

This simple exercise activates your entire body. Raise your arms up, feet shoulder-width apart. Begin to raise your knees until your thighs are parallel to the floor. At the same time, lower your arms down, bending them at the elbow. Feel how your pulse begins to increase and your body warms up.

How much to do (for a 5-minute warm-up): 10 arm curls.
How much to do (for a 10-minute warm-up): 20 arm curls.

Moving your arms to the side

We continue warming up the upper body by moving the arms to the sides. Place your palms on your waist and spread your legs wider than your shoulders. Start moving your arms out to the side as if you were trying to touch the wall to your side with your fingers. Try to twist with your core, not your whole body. Do the exercise dynamically.

How much to do (for a 5-minute warm-up): 10 arm abductions in total.
How much to do (for a 10-minute warm-up): 20 arm abductions in total.

Tilts to the side

This simple exercise can be performed not only to warm up before training, but also as part of light gymnastics throughout the day. Bends to the side are a good stretch for the spine, supporting your posture and relieving stress from your back. To perform it, place one hand on your side, the other extended upward. Start leaning alternately in one direction and the other, stretch your arms down. When bending, try to work with your body, not your pelvis.

How much to do (for a 5-minute warm-up): 8 inclines in total.
How much to do (for a 10-minute warm-up): 16 inclines in total.

Bends to the feet

Spread your arms out to the sides, legs wider than shoulder-width apart. Start bending towards the floor, trying to touch your opposite foot with your fingers. Do not round your back when bending, it remains straight. Bring your shoulder blades together. This exercise perfectly warms up the muscles of the arms, back, and back of the thigh.

How much to do (for a 5-minute warm-up): 8 inclines in total.
How much to do (for a 10-minute warm-up): 16 inclines in total.

Rounding the back

When warming up before training, it is very important not to forget to pay attention to warming up your back. To do this, let's do a very simple, enjoyable exercise. Take a semi-squat position, hands on your hips, slight arch in your back. Begin to straighten and at the same time round your back in the thoracic region. Feel your spine come alive. Do the exercise dynamically.

How much to do (for a 5-minute warm-up): 6 reps.
How much to do (for a 10-minute warm-up): 12 reps.

Squat twists for back and shoulders

Sit in a deep sumo squat with your feet wide apart and your knees and toes pointing out to the sides. Place your hands on your knees. Start twisting and rotating your body to the side so that you are almost lying on the thigh of first one leg, then the other. Bring your shoulder blades together, feel how the muscles of your chest, shoulders, and back are warming up.

How much to do (for a 5-minute warm-up): 8 inclines in total.
How much to do (for a 10-minute warm-up): 16 inclines in total.

Pelvic rotation

Now let’s perform several “rotational” movements from joint gymnastics, which will help to thoroughly stretch the muscles, joints and ligaments of the lower body. Let's start with pelvic rotations. Place your hands on your waist and begin to make rotational movements with your pelvis, as if describing a circle. Perform clockwise and counterclockwise rotations.

How much to do (for a 5-minute warm-up): 5 rotations in one direction, then 5 rotations in the other direction.
How much to do (for a 10-minute warm-up): 10 rotations in one direction, then 10 rotations in the other direction.

Leg rotations

Rotation of the legs perfectly warms up the hip joints, which are extremely important to stretch well before training to avoid injury. Try to rotate your legs with the greatest amplitude, while keeping your core stable. Remember to repeat the rotation back and forth on each leg.

How much to do (for a 5-minute warm-up): 8 total rotations on both legs in one direction, then 8 total rotations on both legs in the other direction.
How much to do (for a 10-minute warm-up): 16 total rotations on both legs in one direction, then 16 total rotations on both legs in the other direction.

Knee rotation

The knees are the most vulnerable part of our joint-ligamentous system, so never forget to warm them up before training. Knee rotations are an excellent joint gymnastics exercise; you can perform them even on non-training days to prevent knee pain. Perform clockwise and counterclockwise rotations.

How much to do (for a 5-minute warm-up): 5 rotations in one direction, then 5 rotations in the other direction.
How much to do (for a 10-minute warm-up): 10 rotations in one direction, then 10 rotations in the other direction.

Swing your legs

Leg swings are ideal for warming up. This very simple exercise perfectly warms up and warms up the leg muscles. Stand straight with your hands on your waist. Start swinging your leg back and forth, trying to lift your legs higher. The stronger the amplitude of this warm-up exercise before training, the better you will warm up. However, you shouldn't try too hard to avoid straining your muscles. If you have good balance, you can avoid touching the floor with your foot.

How much to do (for a 5-minute warm-up): 5 swings, first on one leg, then the same amount on the other.
How much to do (for a 10-minute warm-up): 10 swings, first on one leg, then the same amount on the other.

Squats

Squats are also great for warming up the muscles in your legs and buttocks. In our exercise, we will additionally involve the upper body in the work by swinging our arms. It is advisable to squat until your thighs are parallel to the floor, but it is better not to include deeper squats in the warm-up before training. Do not forget that during squats, the body weight is transferred to the heel, the knees do not go forward of the toes, and the lower back does not round. Squats should definitely be included in your warm-up if you are planning a leg workout, running, or intense cardio training.

How much to do (for a 5-minute warm-up): 8 squats.
How much to do (for a 10-minute warm-up): 16 squats.

If you are a beginner or have problems with your knee joints, you can do half squats instead of classic squats. You can also limit yourself to half squats if you're looking for an upper body workout or a low-intensity full-body workout.

Side lunges

Lateral lunges are great for warming up the adductors and hamstrings, which are easily pulled during strength and cardio workouts. We perform side lunges, rolling from one side to the other. Stretch your arms down along your body. It is not necessary to squat deeply in a lunge; you can do it just above the parallel of the thigh with the floor.

How much to do (for a 5-minute warm-up): 10 lunges in total.
How much to do (for a 10-minute warm-up): 20 lunges in total.

Back lunges

Back lunges help stretch the muscles in your legs and buttocks, and prepare your knee joints for more challenging exercises during your core workout. Additionally, the shoulder joints and arm muscles are warmed up through vertical arm raises. Be sure to include lunges in your pre-workout warm-up if you plan to train your legs or do intense cardio. Forward lunges are also suitable for warming up, but they put more strain on the knee joints and are suitable for warming up exercises only for trained people.

How much to do (for a 5-minute warm-up): 10 lunges in total.
How much to do (for a 10-minute warm-up): 20 lunges in total.

If you are a beginner or feel uncomfortable doing full lunges during your warm-up, you can do half lunges backwards. Also, half lunges will be enough if you are planning an upper body workout or a low-intensity full-body workout.

Foot rotation

Let's rest a bit before the final cardio segment of our pre-workout warm-up and do some foot circles to warm up the ankle joints. Be sure to rotate clockwise and counterclockwise on each leg.

How much to do (for a 5-minute warm-up): 5 rotations in one direction, then 5 rotations in the other direction, first on one leg, then the same on the other leg.
How much to do (for a 10-minute warm-up): 10 rotations in one direction, then 5 rotations in the other direction, first on one leg, then the same on the other leg.

Jumping jacks with wrist rotations

Let's move on to cardio exercises to warm up the body, which will raise your heart rate and further increase blood circulation. The first cardio exercise in our pre-workout warm-up is jumping jacks with legs abducted. Along with jumping, we will stretch our wrists in circular movements, synchronously performing them with jumping in place. This simple exercise perfectly warms up the body before training and does not put much strain on the knee joints, even despite the jumping. In addition, you will stretch your wrist joints.

How much to do (for a 5-minute warm-up): 16 leg abductions in total.
How much to do (for a 10-minute warm-up): 30 leg abductions in total.

If jumping is contraindicated or inconvenient for you for any reason, you can perform a low-impact version of the exercise. In this case, the pulse will not accelerate as quickly as with jumping, so try to perform this version of the exercise at an intense pace.

Jumping with arms and legs raised

Jumping Jack is one of the most popular cardio exercises. It is often included in pre-workout warm-ups and interval training. When performing this exercise, try to keep your knees slightly bent and land as softly as possible to reduce stress on your joints. If you find it difficult to perform this exercise in the proposed version, place your hands on your waist or raise your hands in a jump until they are parallel to the floor.

How much to do (for a 5-minute warm-up): 15 reps.
How much to do (for a 10-minute warm-up): 30 reps.

Low-impact option without jumping - walking with arms and legs spread:

Running with shin splints

And at the end of our warm-up before training, we will run in place with the shin overlapping. The peculiarity of this running option is that you need to try to hit your buttocks with your heels. Try to run fast, but don't go too hard. This is the last exercise in the warm-up, so you can gradually slow down the pace.

How much to do (for a 5-minute warm-up): 25 leg curls in total.
How much to do (for a 10-minute warm-up): 50 leg curls in total.

A low-impact running option can be fast walking with knees raised:

Restoring breathing

At the end of your workout, don't forget to catch your breath. Take several deep breaths in and out, accompanied by swinging your arms and bending your body toward the floor. Exhale as you bend over, inhale as you lift your body up.

How much to do (for a 5-minute warm-up): 5 inclines.
How much to do (for a 10-minute warm-up): 10 inclines.

Warming up helps prepare your body for exercise, improve physical condition, and also avoid muscle soreness. Regular warm-up before exercise will help you take care of the health of your muscular system and joints.

Morning exercise options:

Morning exercises fully standing without a mat: 20 exercises
Exercises for older people: 10 exercises for every day
Active morning exercises for losing weight in the stomach: 20 exercises
Exercises for weight loss: 20 exercises without jumping while standing
Exercises for the back while standing: prevention of scoliosis and osteochondrosis

Back

Pull-ups with a towel

Main muscle group:

Lat

Quantity:

5 sets of 10 times

Pull-ups with a towel are an analogue of classic pull-ups, invented by Igor Voitenko (this is not exact). To do this exercise:

Fold the towel into a rope and lie on the floor.
Grab both ends of the towel and extend your arms forward. Lift your chest off the floor
Pull the towel towards your chest, tensing the interscapular muscles.
Return to the starting position and start over.

iron Man

Main muscle group:

Interscapular

Quantity:

4 sets of 8-10 reps

An exercise with an interesting name and quite interesting execution. Let's take a closer look at it:

Lie on your stomach and straighten your body. Fingers point back. Palms outside.
As you inhale, straighten your chest and bring your shoulder blades together. Turn your palms towards the ground, thereby depicting the “flight of the iron man”.
Return to starting position and repeat.

Butterfly

Main muscle group:

Latissimus and interscapularis

Quantity:

3 sets of 6-8 times

Another back exercise, which again only requires the floor. Instructions:

Starting position – lying on the floor, arms straight forward.
As you inhale, rotate your arms in a semicircle so that your fingers point back.
Using the same rotation, but in the opposite direction, return to the starting position.

Important! When rotating, be sure to bring your shoulder blades together.

Pull-ups with legs

Main muscle group:

Lat

Quantity:

3 sets of 4-6 reps

I don’t remember where I saw this exercise, but one thing I can say for sure is that it is very effective and unusual. When performing, the entire upper back is worked.

To perform it correctly, follow the recommendations below:

To get into the correct starting position, cross your legs over the bars and hang down as shown in the picture.
Rise to the top point all the way and squeeze your shoulder blades together. Try to press your elbows closer to your sides.
Get down.