How to Warm Up Before a Workout: A 5-Minute Routine That Works

To warm up before a workout, spend about five minutes doing light, gradually faster movement that raises your heart rate and moves your joints through their range, such as marching, arm circles, hip circles, and easy squats. Then do a few easy reps of the exercises you're about to train. Save long, still stretches for after your workout.

Why warming up matters

A warm-up prepares your body for harder effort. As you move, your heart rate and breathing rise gradually, blood flow to your muscles increases, and your joints feel looser. Many people find the first part of their workout feels smoother and more controlled after warming up, and it's a sensible habit for reducing the chance of strains, especially as you get older or if you work out early in the morning.

A warm-up also gives you a mental transition. A few minutes of easy movement is a gentle way to shift from your day into training mode.

Dynamic vs static stretching

There are two main types of stretching:

• Dynamic stretching means moving through a range of motion repeatedly: leg swings, arm circles, walking lunges. It's well suited to warm-ups.
• Static stretching means holding a stretch still for 20 to 60 seconds. It's better suited to after your workout or a separate flexibility session.

Short static stretches before exercise are fine if you like them, but long holds right before strength or explosive work aren't necessary for most people. Lead with dynamic movement.

The 5-minute warm-up routine

Do each movement for about 30 to 45 seconds, moving from gentle to slightly more energetic.

1. March in place with arms swinging. Gradually lift your knees higher.
2. Arm circles. Small circles forward, then backward, getting bigger.
3. Hip circles. Hands on hips, draw big slow circles in each direction.
4. Torso rotations. Feet planted, gently rotate side to side.
5. Bodyweight good mornings. Hands on hips, hinge forward with a flat back, then stand tall.
6. Bodyweight squats. Slow and controlled, going a little deeper each rep.
7. Leg swings. Hold a wall and swing one leg forward and back, then side to side. Switch legs.
8. Inchworms. From standing, walk your hands out to a plank, then walk them back. Bend your knees as needed.
9. Step jacks or jumping jacks to finish with a slightly raised heart rate.

By the end you should feel warmer and maybe lightly breathing harder, but not tired.

Add a specific warm-up for your workout

After the general routine, do one or two easy sets of what you're about to train:

• Strength day: a set of each main exercise at an easier variation. For example, wall push-ups before regular push-ups, or squats to a chair before full squats.
• Running or cardio: start at an easy pace for a few minutes and build up.
• HIIT: add a couple of short, moderate bursts before the first hard interval.

How to adjust your warm-up

When you're short on time

Do three movements for a minute each: marching, bodyweight squats, and arm circles. Even two minutes beats nothing.

In the morning

Joints often feel stiffer early in the day. Add an extra minute of easy movement and progress more gradually.

When it's cold

Spend a little longer warming up and wear an extra layer you can remove once you're warm.

If you have a sore or old injury

Add gentle mobility for that area, and check with a physical therapist about specific exercises. If something hurts during the warm-up, don't push through it.

Tip: Treat the warm-up as part of the workout, not something extra. Put it at the top of your workout plan so you never skip it.

Don't forget the cool-down

After your workout, take three to five minutes to slow down: walk easily until your breathing settles, then hold a few static stretches for the muscles you worked, such as quads, hamstrings, chest, and hips. It helps you shift back into the rest of your day and is a good time for flexibility work.

Common warm-up mistakes

• Skipping it entirely, especially before intense workouts.
• Going too hard. A warm-up should prepare you, not tire you out.
• Only doing static stretches. Holding stretches while cold doesn't raise your body temperature much.
• Warming up the wrong areas. A lower-body workout needs hips, knees, and ankles ready, not just a few arm swings.

Guided routines make this easier. Fitro's 2,500+ workout videos include warm-up and cool-down segments for home fitness, and AI workout plans build them into each session so you don't need to remember. For a full routine that starts with a warm-up, try our 20 minute full body workout at home.

Frequently asked questions

How long should a warm-up be?

For most home workouts, five to ten minutes is enough. Longer or more intense sessions, and colder conditions, may call for a few extra minutes.

Is stretching before a workout bad?

Not bad, but dynamic movement is generally a better warm-up than long static holds. Save longer static stretches for after your workout.

Can walking be a warm-up?

Yes. Brisk walking for a few minutes is a good start, especially before cardio. Add some joint mobility and easy reps of your main exercises before strength work.

Do I need to warm up for a short workout?

Yes, a brief one. Even two or three minutes of easy movement helps your body and mind get ready.

A good warm-up is the easiest habit to add to any routine. Download Fitro on Google Play for guided home workouts with the warm-up built in, or see all Fitro features.