About This Dynamic Warm-Up Routine
A proper warm-up is the difference between a great workout and a mediocre one. Cold muscles don’t perform as well, and they’re more prone to injury. Research supports that dynamic warm-ups are preferred over static stretching before activity because they can improve athletic performance while helping reduce injury risk.1 This dynamic warm-up routine uses movement to elevate your heart rate, increase blood flow, and prepare every major joint for the work ahead.
What This Routine Targets
Dynamic warm-ups differ from static stretching because they involve active movements rather than held positions. This routine takes your ankles, knees, hips, spine, and shoulders through their full range of motion. The movements gradually increase in intensity to bring your body from rest to readiness.
What’s Included
This five-minute routine includes ten dynamic exercises. You’ll start with jumping jacks to spike your heart rate, move through squats and lunges that warm up your legs, and finish with arm movements and leg swings that prepare your upper and lower body for coordinated action.
Who Should Try This
This warm-up works before any type of training: strength sessions, cardio workouts, sports practice, or running. If you’ve been skipping warm-ups or doing the same static stretches that don’t actually prepare you for movement, switch to this routine.
Tips for Best Results
Move through each exercise with control rather than rushing. The goal is to prepare your body, not exhaust it before your workout begins. Modify the intensity based on what you’re warming up for. A hard training session needs a more vigorous warm-up.
Jumping Jacks
Duration: 0:30
Crank up your heart rate with classic jumping jacks that loosen everything from shoulders to calves.
Difficulty: Beginner
Instructions
- Stand tall with feet together and arms by your sides.
- Jump your feet out wider than hip-width while sweeping arms overhead.
- Hop back to the starting position, bringing your feet together and lowering your arms.
- Continue the rhythmic pattern for your set.
Tips
- Keep a soft bend in the knees and land lightly on the balls of your feet.
Adjustments
- Keep your hands on your hips or march side to side if overhead work or impact feels heavy today.
Air Squats
Duration: 0:30
Drop into bodyweight squats to wake up hips, legs, and core before heavier work or a mobility session.
Difficulty: Beginner
Instructions
- Stand with feet about shoulder-width apart and toes slightly turned out.
- Bring your hands behind your head or reach them forward for balance.
- Sit your hips back and down as if lowering into a chair while keeping your chest lifted.
- Drive through your heels to stand tall again and keep the rhythm going.
Tips
- Aim to bring your thighs parallel to the floor without letting your heels pop up.
- Track knees in line with toes so the movement feels strong and supported.
Adjustments
- Work within a smaller squat depth if mobility or strength is still building.
Lateral Lunge
Duration: 0:30
Step into a lateral lunge to strengthen your legs and stretch your inner thighs all in one move.
Difficulty: Beginner
Instructions
- Stand with feet wide and hands together in front of your chest.
- Bend one knee and lower your hips toward that side while the opposite leg stays straight.
- Press through the bent leg to return to center and alternate sides.
Tips
- Keep your chest lifted and back long.
- Move smoothly to stay balanced.
Adjustments
- Lower only partway if the full lunge feels intense.
- Use a chair or wall for balance if you need support.
Arm Circles
Duration: 0:30
Spin your arms through smooth circles to flood the shoulders with warmth before bigger efforts.
Difficulty: Beginner
Instructions
- Stand tall with feet hip-width apart and stretch your arms straight out to the sides.
- Draw small forward circles with both arms, gradually letting the circles get bigger as the joints loosen.
- At the halfway point, reverse the direction and spin the circles backward with the same control.
Tips
- Keep shoulders relaxed away from your ears while you move.
- Move at a steady tempo so the rotator cuff muscles have time to engage.
Adjustments
- Bend your elbows slightly and keep the circles smaller if the shoulders feel tight.
Arm Swings
Duration: 0:30
Loosen the chest and back with rhythmic arm swings that feel almost like a hug every single rep.
Difficulty: Beginner
Instructions
- Stand tall with feet hip-width apart and arms stretched out to the sides.
- Swing both arms forward to cross in front of your chest, alternating which arm lands on top.
- Open the arms back out wide and keep the movement flowing in a relaxed rhythm.
Tips
- Start slow to feel the stretch, then let the pace build as your shoulders warm up.
- Keep shoulders low and breathe steadily so the motion stays smooth.
Adjustments
- Shorten the swing if any tightness shows up in the chest or upper back.
Trunk Twist
Duration: 0:30
Stand tall and twist through your trunk to warm up your spine and core.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and arms extended at shoulder height.
- Engage your core and gently twist your upper body to one side, looking over your shoulder.
- Return to center and repeat on the other side in a smooth rhythm.
Tips
- Keep knees softly bent and hips facing forward.
Adjustments
- Keep your arms bent with hands on hips for a lighter option.
Toe Touch Twist
Duration: 0:30
Combine a forward fold and twist to wake up your hamstrings, spine, and core.
Difficulty: Beginner
Instructions
- Stand with feet wide and arms extended to the sides.
- Hinge forward, rotating your torso to touch one foot with the opposite hand while the other arm reaches up.
- Return to standing and repeat to the other side.
Tips
- Keep your spine long rather than rounding.
- Engage your core and maintain a slight bend in your knees.
Adjustments
- Reach for your shin or knee instead of your foot if needed.
Knees Hugs
Duration: 0:30
Give each knee a hug to loosen your hips and lower back while practicing balance.
Difficulty: Beginner
Instructions
- Stand tall with feet hip-width apart and arms relaxed.
- Shift weight onto one foot and pull the opposite knee toward your chest with both hands.
- Hold for a beat, lower the leg, and repeat on the other side.
Tips
- Keep a soft bend in the standing leg for balance.
- Lift through your chest and stay upright as you hug the knee.
Adjustments
- Use a wall or chair for balance if needed.
- Lift the knee only as high as feels comfortable today.
Leg Swings
Duration: 0:30
Swing your leg front to back to warm up your hips and hamstrings before you crush your workout.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and hands on your hips or at your sides.
- Shift weight onto one leg and lift the other slightly off the floor.
- Swing the lifted leg forward and backward in a smooth, controlled motion, then switch legs halfway through.
Tips
- Keep a soft bend in the standing knee for balance.
- Let the movement come from the hip while your torso stays steady.
- Start with smaller swings and build range gradually.
Adjustments
- Hold onto a wall or chair if you need extra support.
Knee Circles
Duration: 0:30
Lubricate your knees with gentle circles that warm the joint before you get moving.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and place your hands on your knees.
- Bend your knees slightly and move both knees together in small circles.
- After several repetitions, reverse direction to balance the movement.
Tips
- Keep the motion smooth and controlled to respect the joint.
Adjustments
- Slow down the pace if you need extra control or confidence.
Ready for Your Workout
Feel heat in your muscles and step into your workout ready to move. A proper warm-up improves performance and reduces injury risk.
Use this routine before every training session. The few minutes you invest here pay off in better movement quality and safer, more effective workouts.
