Pain Free Working

A Quick Warm Up Routine That Will Make Your Workout Better

Warming up is an essential part of any workout but many people neglect to do it and throw themselves into exercising right away. Warming up the body is important as it gets your heart rate up, reduces the risk of injury, and prepares your body for the whole workout ahead. Even just a 5-minute warm-up can make a huge difference.

Quick 5-Minute Warm-Up Before Any Workout

Warm-up routines usually involve dynamic movements because they’re exercises that take the joints through their full range of motion. This simple warm-up regimen, consisting of mostly dynamic moves, will only take around 5 minutes to complete. Once you finish this warm-up, you can move on to your actual workout routine. 

Air Squats

Body weight squats can get your blood pumping, especially around your glutes and hamstrings. Do this exercise for 45 seconds.

Arm Circles

This exercise warms up your shoulders and arms, preparing your upper body muscles for the work you’re about to put them through. Do this for 30 seconds.

Knee Hugs

This move is wonderful for loosening up the hips and stretching out the lower back. Do this exercise for 45 seconds.

Side to Side Arm Swings

Doing this movement can help shake out the tightness in the upper half of your body. Swing your arms back and forth and side to side for 30 seconds.

High Kicks

This lower-body exercise can improve the mobility of your hips, glutes, calves, and hamstrings. Do this for 45 seconds.

Plank Walk Out

This workout focuses on warming up the core and torso, preparing your body for any workout. Perform for 30 seconds.

Lateral Lunge + Reach

A total body movement, the lateral lunge focuses on the legs, glutes, and lower back while the reach will warm up the upper body. This is also a great exercise to boost your heart rate. Perform for 45 seconds.

Jumping Jacks

Last but not least is this old-school workout! Another total body movement, jumping jacks are a great way to round off warmups as this workout can maintain your elevated heart rate, getting you ready for your workout. Do this exercise for 30 seconds.

Final Note

Even if this warm-up regimen is a quick and simple one, it’s still something that can help with your workout. Not only will it help prepare your muscles and reduce your risk of injury but it can also help you work out more efficiently and allow you to perform better. Try it out today!

Tricia Montano

Tricia founded Pain Free Working in 2019 due to suffering from degenerative disc disease in her L5-S1 from working an office job for the past 18 years. She and her team strive on finding and reviewing the best office equipment to help fellow pain sufferers find relief and to enable people like her to do their jobs comfortably.