If you’re going to be running, a light jog or bike ride is far and away the best warm up. If you’re lifting, jog for 15-20 minutes. Then do a few very easy reps in your muscle group, or full-body reps like push-ups and pull-ups. Even if you’re just doing arm day, a good warm up is key. A higher heart rate will send essential blood to your tired muscles as you lift. [1] X Research source
20 ankle rotations – with your weight on the opposite foot, spin your foot from the ankle. Turn in both directions. To stretch your neck, flex your head forward/backward, side to side and look right and left. Roll your wrists 10 times clockwise, then 10 times counterclockwise. Roll and rotate your shoulders. Work in both directions, making as big of circles as feels comfortable.
Squeeze your abs and butt muscles together. Bring your hips up to the ceiling. Keep your shoulders and feet on the floor. Do not use your hamstrings to lift yourself. Slowly lower back down to the ground. Repeat 10-15 times. [3] X Research source
50 jumping jacks 20 body weight squats 2-3 minutes jump rope 5-10 lunges 10-15 knee high jumps (jump with both feet and bring knees to chest). [4] X Research source
High Knees: Lift your knee up to stomach height with every step. Focus on landing and springing back up from the balls of your feet. Butt Kicks: As you run, kick your own rear with your heel after every step, over-exaggerating the running motion. Shuffle Step: Facing sideways, move laterally off the balls of your feet. Keep your spine straight and your shoulders over your ankles. Make sure to focus on both directions. Other options: Try out skipping, two-footed leaps, running backward, lunges, and bounding.
Hip Openers: Walking sideways (side to side), lift your front knee up to your hip. Slowly rotate your knee away from your body, turning you to face the other direction. Repeat with the other foot. Hip Closers: Walking laterally, pick up your back leg and rotate it in front of your body. Turn on your other foot so that you face the opposite direction. Repeat.
Step forward with either foot. The front knee should be bent at a right angle. Rest on the toes of your back foot. Drop your hips down towards the ground, keeping your front knee bent at 90. Keep your spine straight as your drop. Slowly raise your hips up. Step forward with the opposite foot and repeat. Repeat 10-15 times on each side.
Step forward with either foot. The front knee should be bent at a right angle. Rest on the toes of your back foot. Drop your hips down towards the ground, keeping your front knee bent at 90. Keep your spine straight as your drop. Slowly raise your hips up. Step forward with the opposite foot and repeat. Repeat 10-15 times on each side.
A stretch should never hurt – don’t push yourself through pain to get a “better” stretch. You’re only making yourself more injury prone. [6] X Research source
Light yoga, with an emphasis on holding stretches, is a great way to protect your body and stay loose for workouts.
Constantly sipping water, instead of chugging it all at once, will keep you hydrated without feeling full. If you feel thirsty, you’re already dehydrated. Try to stay ahead of thirst. [9] X Research source
If running, try to eat roughly two hours before leaving. If lifting, you can eat closer to an hour. Your goal is to be just a little bit hungry, or perfectly content when you start. You shouldn’t be full or starving. If you need, eat a small bar, pack of pretzels, or another simple carb 20-30 minutes before working out for a little boost. [10] X Research source
That said, you should keep your warm up roughly the same – a little routine is not a bad thing if it helps you stay loose. [11] X Research source
