Short answer: spend 5 to 10 minutes moving in ways that gradually raise your heart rate and take your joints through the range you are about to use: a minute or two of easy cardio (marching, light jogging, cycling), then dynamic moves such as arm circles, leg swings, hip circles and bodyweight squats. Save long, held stretches for after the workout.
The 5-minute dynamic warm-up
| Move | Time or reps | What it does |
|---|---|---|
| March or easy jog in place | 60 s | Raises heart rate and body temperature |
| Arm circles (small to large, both directions) | 30 s | Shoulders |
| Torso rotations | 30 s | Spine |
| Hip circles | 30 s | Hips |
| Leg swings, front to back (hold a wall) | 10 per leg | Hamstrings, hip flexors |
| Leg swings, side to side | 10 per leg | Inner and outer hips |
| Bodyweight squats, slow | 10 | Knees, hips, ankles |
| Walking lunges or reverse lunges | 6 per leg | Legs, balance |
| Inchworms (walk hands out to a plank and back) | 4–5 | Hamstrings, shoulders, core |
By the end you should feel warm, a little more mobile, and slightly out of breath, but not tired.
Why warm up at all
- It gradually raises heart rate and breathing instead of jumping straight to hard effort.
- Warmer muscles move more easily, so the first sets or minutes of your workout feel better.
- It is a chance to rehearse the movements you are about to load, at low effort.
- Many people simply perform better after a short warm-up than going in cold.
Dynamic vs static stretching before exercise
Dynamic stretching means moving through a range of motion (leg swings, arm circles). Static stretching means holding a position for 30 seconds or more. Before exercise, dynamic moves are generally preferred. Long static holds right before explosive or heavy efforts can slightly reduce power for a short time. Short static stretches are fine if a particular area feels tight, and held stretches work well after the session. A post-workout option is the 10-minute stretching routine.
Adapting the warm-up
Before a walk
Start the walk slowly for 3 to 5 minutes, then pick up to your brisk pace. That is enough for most people. See the beginner walking plan.
Before a run
Do the routine above, then 3 to 5 minutes of easy jogging, and a few short, relaxed pick-ups of 15 to 20 seconds before the main run.
Before strength training
After the general warm-up, do one or two light sets of your first exercise (for example 10 squats with no weight, then 8 with a light weight) before your working sets.
Cooling down
Finish with 3 to 5 minutes of easier movement, such as slow walking, so your breathing settles gradually, then stretch if you like. A cool-down will not prevent next-day soreness on its own, but it is a comfortable way to finish.
This is general fitness information, not medical advice. If you have a health condition, an injury, are pregnant, or have been inactive for a long time, check with a doctor or physiotherapist before starting a new exercise routine.