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5 Game-Changing Benefits of a Workout Warm-Up, Plus the Best Moves to Include
These instructor-recommended warm-up exercises will get you fired up for any type of training.
By Kristine Thomason, Team Peloton•
Why Is Warming Up Important?
How to Warm Up Properly
14 of the Best Workout Warm-Up Exercises
How to Incorporate These Exercises Into Your Warm-Up Routine
Ahh, warm-ups—you love ‘em, you hate ‘em, you probably tend to skip them. Although you’ve probably been told time and time again that preparing your body for a workout has a wide range of benefits, when you’re crunched for time (or you just want to skip straight to the main event), it’s easy to forgo this seemingly superfluous add-on. But, according to Peloton instructors, it’s time to put warming up back on your priority list.
“Warming up is very key to your overall training and to your exercise execution,” says Peloton instructor Ash Pryor. Think about it like you’re preheating an oven before making cookies, she says—versus trying to bake them in the microwave to save time. (Even if you haven’t tried this, you can probably guess what they might look like.)
Here’s what a comprehensive workout warm-up can do for you, plus instructor-favorite warm-up exercises you can do before any type of training.
Why Is Warming Up Important?
While it might seem like no big deal to skip your warm-up sesh, it’s arguably the most important part of your routine because it sets the stage for what’s to come, both physically and mentally. Taking just a few extra minutes before jumping into your workout can help you feel better, minimize injury, and optimize your efforts.
“The purpose of a warm-up is to prepare the body for the main set of the workout so that we not only avoid injury but also optimize performance,” adds Matt Wilpers. “When we think about waking up the body, we think about restoring mobility but also activating the muscles we intend to use so that we have better neuromuscular control and efficiency during the workout.”
Here are some specific benefits you’ll get from taking the time to thoroughly warm up.
It Offers an Opportunity to Check In with Your Body
First and foremost, a warm-up is like a much-needed full body survey. “It’s a great opportunity early on to take stock of everything that’s going on in your body,” says Peloton instructor Selena Samuela. “You can do a full body scan and wherever you find tension, release that tension. Whatever baggage you’re carrying holds no rank. It’s not about what’s going on outside, but what’s going on in that moment.”
Before you start a warm-up, Ash recommends asking yourself a few key questions, like: “Where am I at physically and mentally today? What movements am I doing? What is the goal today?”
This self check-in can help you recognize things during your warm-up, like imbalances or difficulties with certain movements, says Ash. “That might mean you need to scale back or add a bit more stability work.” Either way, you’re mentally preparing and connecting to your body for the work ahead. This can help you make the most of your workout time, and keep you from mindlessly going through the motions (which could potentially lead to injury).
It Properly Revs up Your Heart Rate and Circulation
Many people might not associate cardiovascular health with warm-ups, but Ash says it’s a key consideration. In fact, according to the American Heart Association, slowly raising your heart rate helps minimize stress on your heart, which is especially important for anyone with a cardiovascular condition, or who’s new to higher-intensity workouts.
What’s more, taking your body through a series of warm-up movements helps dilate your blood vessels, which gradually increases blood flow, body temperature, and sends oxygen to your muscles. It also helps to lubricate your joints, explains Ash.
It Prepares Your Body to Function Effectively
Engaging in targeted, movement-specific warm-up exercises (think: bodyweight squats before weighted ones) can help increase circulation, range of motion, and muscle length in those specific areas, “so your muscles are getting nice and juicy and feeling confident in those movements,” says Ash. Plus, when your muscles and tendons are elongated, it enables you to perform the exercise safely and reduces the risk of injury or tearing.
It Optimizes Muscle Performance
Not only does a warm-up wake your body up and prepare it to move safely, but it also can help make your workouts more effective. “You’re going to notice that your coordination and agility will improve, because you’re a bit looser overall and more prepared to adjust on the fly,” says Ash.
In fact, a recent study in the Journal of Sport and Health Science found that increasing muscle temperature—whether actively (e.g., a dynamic warm-up) or passively (e.g., a heating pad) improves how quickly your muscles can contract, setting you up for better performance. In another study from The Journal of Strength and Conditioning Research, collegiate athletes who completed a dynamic warm-up before practice every day for four weeks saw improvements in strength, endurance, agility, and anaerobic capacity compared to those who didn’t warm up.
It Helps You Transition Into Training Mode
Your warm-up also helps you “lock in,” leave the rest of your day behind, and focus fully on the task at hand. “People used to think it was for physical readiness, but now we know it’s also about mental readiness,” Ash says. “A lot of times, we’re either working out before work, during our lunch break, or after work, and there's so much that's clogging our head, which leaves room for mishaps. That’s why using that warm-up to dial in to you, what's going on, and the environment around you is so critical.”
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How to Warm Up Properly
It’s important to keep in mind that there are various types of warm-ups, and they’re not necessarily one-size-fits-all. As Ash explains, a general warm-up, like a swift walk or light jog, is primarily designed to get your heart rate going, however, it might not be directly catered to the workout you’re planning to do. That’s where sport-specific warm-ups come in.
A sport-specific warm-up is strategically designed to prepare your body for a certain type of exercise, such as a weight training routine that targets one particular muscle group, or a speed-focused running day. This type of warm-up generally includes a combination of flexibility, mobility, and cardiorespiratory work.
For instance, “if you're going to do plyometrics or a lot of jumping, you're going to want a warm-up that will support that action, especially with your landing mechanics,” Ash says. In this case, you might prioritize warm-up exercises that drill balance and stability and activate your lower body, like bodyweight single-leg deadlifts and single-leg glute bridges. On the other hand, “if I'm going to row and that's low impact, then I'm probably not going to want to go for a run beforehand,” Ash says. A pre-row workout might include some bodyweight strength moves, such as squats and lunges, or some light rowing and form drills.
One thing that’s important to note—no matter what type of warm-up you do—is that it shouldn’t leave you feeling too exhausted or depleted, with nothing left in the tank, says Ash. What’s more, “you should scale your warm-up to support the athletic work that you're doing, don’t deplete or detract from that main goal,” she says.
How Long Do You Need to Warm Up for?
The actual length of a warm-up can vary depending on the workout ahead—again, you don’t want to overdo it before you’ve even kicked off the main event. But, generally speaking, 5 to 10 minutes should do the trick. That’s the length of warm-up classes on Peloton App; you’ll find 5- and 10-minute classes specifically designed to be used as warm-ups for runs, walks, rides, rows, cardio, and strength workouts.
“The more intense the main set of a workout is, the longer you want to take in warm-up and in cool-down,” Matt suggests. “As we age, our bodies have a tendency to stiffen (especially men). So it’s often a good idea to take longer as we get older as well.”
Warming Up vs. Stretching
While warm-ups don’t always necessarily include stretching, stretching can be a very useful warm-up tool. Two of the most common types of stretching are dynamic stretching (when you actively move through a full range of motion) and static stretching (holding a position that creates tension in the muscle without movement).
When you’re warming up for a workout, dynamic stretching (think: leg swings, arm circles, walking lunges) is generally considered the best choice. Research shows that a warm-up that includes dynamic stretching helps to increase muscle flexibility, joint mobility, and neuromuscular activation, and decrease stiffness, priming your body for the workout ahead. Static stretching, however, is best done post-workout as part of your cooldown, as it helps to restore length in your muscles and return your heart rate to baseline.
Try a Warm Up Class on the Peloton App
14 of the Best Workout Warm-Up Exercises
This selection of warm-up exercises—including some cardio-based warm-ups and dynamic stretches—are great ahead of just about any workout.
1. Shadowboxing
Ash says shadowboxing is a fun workout that helps engage your mind and fire up your core muscles. “You have to think about whether you’re going for a hook versus an uppercut, along with: Where is your shoulder position? What does your stance look like? Is your core engaged? Are you exhaling with each punch?” she notes.”You’re also visualizing, so there's a lot of different senses that are used in shadowboxing.” Follow the below instructions, or follow along with a 10-minute shadowboxing class on the Peloton App.
Stand with your feet shoulder-width apart, fists raised in front of your face.
Engage your core and start throwing punches, alternating between jabs, crosses, hooks, and uppercuts.
Focus on maintaining core stability and timing your movements with your breath.
Incorporate footwork by shuffling and pivoting to simulate dodging and weaving.
2. Jump Roping
Jump roping is another great cardio-based warm-up move that also requires some mental agility. Ash recommends moving through 50 to 100 reps and alternating with another warm-up exercise for five minutes total. No jump rope? No problem. You can mimic the motion of jumping rope sans equipment.
Hold the jump rope handles in each hand, elbows close to your body.
Jump with both feet off the ground, rotating the rope with your wrists.
Land softly on the balls of your feet and maintain a steady rhythm.
As you progress, try different jump rope techniques, such as double-unders or high knees, to intensify the workout.
3. High Knees
A simple bodyweight move you can do anywhere, high knees help slowly increase your heart rate while activating your lower body. By focusing on your core engagement and pumping your arms, this exercise quickly becomes a full body warm-up.
Stand tall with your feet hip-width apart.
Lift one knee towards your chest, then quickly switch to the other leg, as if jogging in place.
Keep your core engaged, pump your arms in sync with your knees, and maintain a brisk pace.
4. Incline Walking on a Treadmill
If you have access to a treadmill (say, the Peloton Tread or Tread+), incorporating incline treadmill walking into your workouts can be an amazing warm-up, according to Ash. “I'll do a progression of one minute walking at a 1.5 incline, then take it up every 30 seconds until I’m flirting with jogging. Then I’ll gradually bring it back down,” she says. During this time, she recommends checking in with your hips, glutes, and lower body range of motion.
Set the treadmill at a slight incline.
Begin walking at a moderate pace, pumping your arms naturally. Engage your core and focus on each step.
Adjust the incline and speed based on your fitness level.
5. Cycling
Hopping on the bike as part of your warm-up is another effective way to get your body ready for a higher level of effort, Ash suggests. She recommends setting the resistance a bit higher and moving at a slow cadence, with occasional quick bursts.
Begin with a light warm-up by pedaling at a slow pace with a higher resistance.
Mix in intervals by alternating between periods of increased intensity (sprinting) and recovery (gentle pedaling).
Focus on proper form, engaging your core, and keeping a steady breathing rhythm.
6. Side Shuffle or Carioca
Another great way to wake up your lower body and get your heart rate up gradually, side shuffling is one of Ash’s go-to's.
Start with feet shoulder-width apart. Take a step to the side with one foot, then quickly bring the other foot to meet it.
Continue shuffling laterally, maintaining a low stance with slightly bent knees.
Alternate directions to work both sides.
To add intensity, incorporate a carioca step by crossing one foot over the other as you move sideways or add a resistance band.
7. Butt Kicks
This exercise targets your hamstrings and helps wake up the cardiovascular system. Start slow, as shown above, or up the intensity by going at a faster pace.
Stand with your feet hip-width apart.
Lift one heel towards your glutes while keeping the knee bent.
Alternate quickly between legs, allowing your heels to lightly tap your buttocks with each kick.
Keep your core engaged and swing your arms in sync with your legs.
8. Mountain Climbers
Mountain climbers are a great full body warm-up move that engage your core, shoulders, and leg muscles, plus revs your heart rate.
Start in a plank position with your hands directly under your shoulders.
Drive one knee towards your chest, then quickly switch legs in a running motion.
Keep your core tight, back flat, and maintain a steady pace.
9. World’s Greatest Stretch
The “world’s greatest stretch” gets its name from the fact that it nearly does it all, stretching your hips, glutes, back, chest, and shoulders in one go. Try this dynamic stretch ahead of any strength or cardio workout to increase mobility and wake up stabilizer muscles in your shoulders, hips, and core.
Start in a high plank position.
Step your right foot outside of your right hand so your foot is directly under your knee.
Lift your right hand toward the ceiling to open your chest toward the right. Then, lower your right elbow, reaching it toward your right wrist.
Return your right hand to the floor, then step your right foot back to return to the starting position.
Repeat on the other side, and continue alternating.
10. Forearm Side Plank
Not only do side planks activate your deep core muscles, including your transverse abdominis and obliques, but they also wake up the important stabilizer muscles on the sides of your hips.
Lie on your right side with your legs long, feet stacked, and torso propped up on your right elbow, palm pressing into the floor.
Press into your right elbow and the outside edge of your right foot to lift your hips off the ground. Keep your left hip stacked on top of your right, your glutes engaged, and your face and chest pointing forward.
Hold this position for 10–60 seconds, then repeat on the other side.
11. Inchworm
There’s a reason you’ll see the inchworm in tons of Peloton warm-up classes; it maximizes mobility in your spine and hamstrings while waking up your core and shoulder stabilizers. Even better? Do the inchworm in and out of the world’s greatest stretch for a warm-up super-move.
Start standing with your feet shoulder-width distance apart.
Hinge at your hips and roll your spine down to place your hands on the floor in front of your feet, bending your knees if needed.
Alternate walking your hands forward until you reach a high plank position.
Pause for one second, then reverse the movement. Alternate walking your hands back toward your feet, bending your knees if needed.
Once you reach your feet, slowly roll up to standing, one vertebra at a time.
12. Hip CAR
This mobility move takes your hips through their entire range of motion, cleaning out any cobwebs before you squat, run, row, or side. Imagine you’re drawing a circle with your knee, trying to make it as big as possible.
Start on all fours with your hands under your shoulders and your knees under your hips.
Lift your left leg up directly behind you so your knee is at hip height and the bottom of your left foot is facing the ceiling.
Slowly rotate your knee out to the side and then bring it forward toward your left shoulder.
Lower your left knee next to your right.
Slowly reverse the movement, making a circle in the opposite direction. That’s one rep. Do 3–5 reps on both sides.
13. Shoulder CAR
Like the hip CAR exercise, this mobility drill moves your shoulders though a large range of motion, lubricating the joint for whatever is coming its way during your main workout. Think of it like a slow motion arm circle, trying to make the biggest possible circle with your hand.
Stand with your feet hip-width apart and your arms by your sides, palms facing in.
With your palm facing in, lift your left arm forward and up until it’s extended toward the ceiling, bicep by your ear.
Rotate your palm out so it faces backward and then slowly bring your arm down behind you.
Finish the circle by lowering our hand next to your leg, turning your palm so it’s facing away from your leg.
Pause for a second, then slowly reverse the movement to return to the starting position. Repeat on the other side.
14. Prone IYWT
Whether you’re about to hop on the Peloton Row+, head out on a run, or PR some deadlifts, wake your postural muscles up with this simple prone (i.e., lying face down) warm-up exercise. Start lying face down on a mat, legs long and arms extended forward, palms facing down.
Keeping your neck long and gaze down at the floor, lift your arms, head, and shoulders off the floor (this is “I’).
Maintaining this lifted position, move your arms out to the sides slightly until your body forms a “Y” shape.
Then, bend your elbows and draw them down toward your hips, drawing your shoulder blades back and down, so your arms form a “W” shape.
Finally, extend your arms out to the sides so your body forms a “T.”
Sweep your arms forward to return to the “I” position. That’s one rep. Lower to the floor or keep your head, arms and shoulders lifted and begin the next rep.
How to Incorporate These Exercises Into Your Warm-Up Routine
Ideally, you should warm up before every single workout. Depending on what type of workout you have planned, pick three to five of the exercises above that target the muscle groups you’ll be working—for example, Prone IYTW, Shoulder CAR, Side Planks, and Shadowboxing before an upper-body strength session. For an even more thorough warm-up routine, do 5 to 10 minutes of a cardio-focused warm-up exercise (cycling, incline walking, or jump roping) before you dive into the dynamic stretches.
For more sport-specific warm-ups (and many more examples of dynamic workout warm-up exercises), check out the wide selection of warm-up classes on the Peloton App. You’ll find 5- and 10-minute warm-ups specifically for stacking ahead of a run, ride, row, cardio workout (such as HIIT, shadowboxing, or dance cardio), or strength session.
This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.
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