When life is crazy and you’re insanely busy (so like, all day every day), it’s tempting to jump right into your workout to maximize the time you’ve got. But when you skip a warm-up exercises and just go from 0 to 60, you’re setting your body up to be less efficient—and potentially end up with an injury.
Convinced? Choose four to five of moves below, then complete each for 30 to 60 seconds. They work great whether you’re warm-up exercises for a cardio workout or strength routine. Just focus on the moves that will best serve your workout (lower body, upper body, etc.) Now, who’s ready to heat things up?
1- Arm Rich
How to: Start in a standing position, with your feet wider than hip-width apart. Pivot on your right foot and swing your right arm over your chest. Twist your torso and upper body in the same direction. Immediately repeat with the other arm. Continue for 30 to 60 seconds.
2- Side Rich
How to: Start in a standing position, with your feet wider than hip-width apart. Lean your body to the right side, bending your right knee lightly. 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 30 to 60 seconds.
How to: “Hip rotations are a great way to loosen up the hips,” Burrell says. “If your hips are tight, like mine, these are so important to help with preparing for lower body exercises.” Tight hips can inhibit the muscles around them from firing properly, specifically the glues, which can cause other body parts to compensate and become strained.
- Stand with feet together.
- Raise one knee to 90 degrees. Circle the hip out, making a huge circle with your knee. Make the movement as wide as possible while staying stable.
- Keep circling slowly for eight reps, then change direction for another eight reps. Repeat on the other leg.
4- Knees Lift-
How to: Begin in a standing position, with feet wider than hip-width apart. Bend your arms, placing your hands behind your head. Lift one leg up toward your body, bending your knee as youdo, as if you were trying to touch your rip cage with your knee. Continue for 30 to 60 seconds.
How to: Jumping rope is one of the quickest ways to get your heart rate up and your body warm. Burrell suggests jumping for two minutes at a moderate pace. You should feel your heart beating faster. Feel free to get fancy, like she does, if you feel comfortable with the rope. Bonus: Jumping rope is a great warm-up for your arms and shoulders, too!
- Start with your feet hip-width apart, arms at sides.
9- Squat With Reach:
10- Plank Walk Out: