Your 5-Minute Warm-Up Before Exercising

Do you properly warm up before beginning a heavy workout? Whether you are running or strength training, a proper warm-up is probably the most important 3-5 minutes of your day. If you’re not sure where to get started, I’d like to introduce a 5-minute warm-up you should try.

Your perfect warm-up is usually between 3-5 minutes and should work all major muscle groups you plan on using. If you skip your warm-up, you could be risking major injury from the pulling, pushing, and stretching your muscles will undergo.

So, without further ado, I’d like to introduce a 5-minute warm-up routine that will prepare your entire body for moderate-to-heavy exercising.


I hate squats! However, it’s the perfect way to get started by using many muscles in your lower body. You can make the first few squats easier by going down halfway. Then, you can slowly increase the difficulty so the last few repetitions are full squats.

Try 1 to 3 sets of 12-15 reps.

Jumping Jacks

Now that we’ve got squats out of the way, let’s move on to this classic exercise. Does this bring you back to memories of high school gym class?

Jumping jacks are such a great warm-up because it gets your heart pumping while loosening up your legs, torso, and arms. Also, if you think you have the form for jumping jacks nailed — guess again. Babylon Health does a great job of breaking down the science and form of a jumping jack exercise.

For your warm-up, try to do as many jumping jacks as you can for 45 seconds.

Side Stretch

This warm-up should be accompanied with some heart-pumping music as it incorporates lots of movement. Begin in a standing position, with your feet wider than hip-width apart. Lean your body to the right side, bending your right knee slightly. At the same time, stretch your left arm to the sky at a diagonal, in line with the rest of your body. Stretch your left leg long. Immediately repeat on the opposite side.

Continue for 60 seconds.

To watch a video on how to do a proper side stretch, go to

Walking Knee Hugs

No equipment — just standing tall and kicking one knee straight up and grasping it briefly with both hands. Then slowly raise back down while walking forward.

You should do this back and forth for 60 seconds.

Arm Circles

The perfect ending to your warm-up exercise is to work your shoulders. For 60 seconds, swing your arms out in both directions in a windmill pattern. After a half minute, swing in the other direction. By now, you should be warmed up and loosened up!


Did these warm-up exercises work for you? I’d love to hear your thoughts at Also, if you’re interested in learning more about getting in shape, I encourage you to read 5 Exercises for a Strong Lower Back. Now enjoy yourself with a heavy workout!

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