Light up your body quickly with this warm-up before strength sessions, cardio, or sport.
Jumping Jacks
Duration: 00:30
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: 00:30
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: 00:30
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: 00:30
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: 00:30
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: 00:30
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: 00:30
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: 00:30
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: 00:30
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: 00:30
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.
Feel heat in your muscles and step into your workout ready to move.
