You made time for a workout, changed into your exercise clothes and filled your water bottle. Now you’re ready to get moving. But before you jump straight into that run, strength session or fitness class, there’s one more step worth taking: warming up.

A good warm-up helps your body make the transition from resting to exercising. It gradually increases your heart rate, boosts blood flow to your muscles and gives your joints a chance to move through a comfortable range of motion. It can also help you feel more prepared and coordinated once the real work begins.

The good news is that warming up doesn’t have to take long. What matters most is choosing movements that match the workout ahead and giving your body enough time to get ready.

What Should a Warm-Up Do?

Think of your warm-up as a preview of your workout at a lower intensity. You’re not trying to tire yourself out or break a sweat as quickly as possible. You’re simply easing your body into movement.

According to the American Heart Association, warming up gradually raises your heart rate and breathing while increasing the temperature and flexibility of your muscles. It recommends warming up for approximately five to 10 minutes, with more time devoted to preparing for higher-intensity activity.

An effective warm-up should:

Gradually increase your heart rate
Get your muscles and joints moving
Focus on the areas you’ll use during your workout
Include controlled, comfortable movements
Help you feel prepared rather than tired

Common Warm-Up Mistakes

Warming up may seem simple, but there are a few common habits that can keep it from doing its job.

Skipping It Completely

When time is tight, the warm-up is often the first thing to go. Five minutes may not seem significant, but jumping directly from sitting at a desk or driving in a car into vigorous movement can feel abrupt.

A short warm-up is better than none at all. Even a few minutes of brisk walking, marching in place or repeating your planned activity at a slower pace can help you shift into workout mode.

Stretching Cold Muscles

For many of us, warming up means standing still and holding a few stretches. However, static stretches, such as bending over and holding a hamstring stretch, may be better suited to the end of a workout when your muscles are already warm.

Before exercising, focus on dynamic stretches that take your body through controlled movements. Arm circles, torso rotations, walking lunges and leg swings are all examples.

Dynamic stretching helps prepare your muscles and joints for activity without requiring you to hold one position for an extended period. Hospital for Special Surgery recommends using dynamic stretches before athletic activity and saving static stretches for your cool-down or a separate flexibility routine.

Moving Too Quickly

Your warm-up should build gradually. Starting with fast burpees, deep lunges or an all-out sprint defeats the purpose of easing your body into exercise.

Begin with smaller, slower movements. You can gradually increase your pace or range of motion as your body starts to feel warmer and more mobile.

Doing the Same Warm-Up for Every Workout

A few minutes on the treadmill may make sense before a run, but it may not fully prepare your shoulders and upper body for swimming or strength training. Your warm-up should reflect the movements you’re about to perform.

Before a lower-body workout, you might include squats, leg swings and glute bridges. Before an upper-body session, try arm circles, shoulder rolls and light versions of the exercises you have planned.

Making the Warm-Up a Workout of Its Own

A warm-up should leave you feeling energized, not exhausted. If you’re already winded or your muscles feel fatigued before your workout begins, you may be doing too much.

Keep the effort light to moderate. You should feel warmer and ready to move, with plenty of energy left for the workout itself.

Ignoring What Your Body Is Telling You

A warm-up is also an opportunity to check in with your body. Notice any unusual tightness, discomfort or differences between your right and left sides.

Some stiffness may ease as you begin moving, but sharp or increasing pain is a reason to stop. You may need to modify your workout, choose a lower-impact activity or take a rest day. If pain persists or you’re recovering from an injury, talk with a qualified healthcare professional before returning to exercise.

A Simple 5-Minute Warm-Up

Not sure where to begin? This basic routine can help prepare your whole body for many types of exercise. Keep each movement controlled and adjust the pace or range of motion to match your comfort level.

1. March in Place

Start with an easy march and gradually pick up the pace. Let your arms swing naturally as you move.

Try it for: 60 seconds

2. Shoulder Rolls and Arm Circles

Roll your shoulders backward several times, then forward. Follow with small arm circles and gradually make them larger.

Try it for: 30 seconds in each direction

3. Torso Rotations

Stand with your feet about shoulder-width apart and your knees slightly bent. Gently rotate your upper body from side to side without forcing the movement.

Try it for: 30 seconds

4. Bodyweight Squats

Lower into a comfortable squat while keeping your chest lifted, then press through your feet to stand. You don’t need to squat deeply. Focus on smooth, steady movement.

Try it for: 30 to 45 seconds

5. Alternating Reverse Lunges

Step one foot behind you and lower into a comfortable lunge. Return to standing and repeat on the other side. Hold onto a sturdy chair or wall if you need help with balance.

Try it for: 30 to 45 seconds

6. Leg Swings

Hold onto a stable surface and gently swing one leg forward and backward. Keep the movement controlled, then switch sides.

Try it for: 30 seconds per leg

7. Practice Your Workout at a Lower Intensity

Use the remaining time to ease into the activity you have planned. Walk before running, pedal slowly before cycling or perform a set with little to no weight before strength training.

Try it for: 60 seconds or longer

Match Your Warm-Up to Your Workout

There isn’t one perfect warm-up for every person or every activity. The best routine is one that helps prepare the muscles, joints and movement patterns you’re about to use.

Before Walking or Running

Begin with a slow walk and gradually increase your pace. Add ankle circles, calf raises, leg swings or walking lunges before running or tackling a challenging route.

Before Strength Training

Start with light movement that warms your whole body, then focus on the muscle groups you plan to train. Perform your first few exercises without weight or with a lighter weight before beginning your working sets.

Before Cycling

Pedal at an easy pace with low resistance before increasing your speed or effort. Hip circles, leg swings and gentle torso rotations can also help prepare your lower body and core.

Before Yoga or Pilates

Begin with breathing and small, comfortable movements rather than immediately pushing into your deepest stretch. Cat-cow movements, shoulder rolls and gentle hip circles can help you settle into the session.

Before a High-Intensity Workout

Give yourself a little more time to prepare. Start with light cardio, then add dynamic movements that resemble the exercises in your workout. Increase the speed and intensity gradually instead of going from zero to your maximum effort.

Give Yourself Time to Get Moving

A warm-up doesn’t need to be complicated, but it should be intentional. Start slowly, use movements that relate to your planned activity and pay attention to how your body feels along the way.

Those extra five to 10 minutes can help you feel more comfortable, focused and ready for whatever workout comes next.

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Are You Warming Up the Right Way? How to Prepare Your Body for a Workout