A 5-minute warm-up before any workout
A good warm-up takes about 5 minutes: a minute or two of easy movement to raise your heart rate, then joint circles and a few easy reps of the movements you are about to train. It prepares your muscles and joints, helps you perform better, and makes the first hard set feel smoother.
By the MuscleOG team · Updated October 28, 2026
Why warm up
A warm-up gradually raises your heart rate, body temperature and blood flow to your muscles, and takes your joints through their range of motion. You feel less stiff in the first exercises and can work harder sooner. Skipping it is a common reason the first set feels awful.
The 5-minute routine
| # | Move | Time | How |
|---|---|---|---|
| 1 | March in place | 60 seconds | Knees to hip height, swing the opposite arm, stay tall |
| 2 | Arm circles | 30 seconds | Arms out to the sides, small circles growing bigger; switch direction halfway |
| 3 | Hip circles | 30 seconds | Hands on hips, feet wide, big slow circles; switch direction halfway |
| 4 | Cat-cow | 40 seconds | On hands and knees, round the back, then arch it, moving with your breath |
| 5 | Jumping jacks | 30 seconds | Land softly; step jacks if you prefer no jumping |
| 6 | Bodyweight squats | 60 seconds | Slow and easy, getting a little deeper each rep |
| 7 | Incline push-ups | 30 seconds | Hands on a chair or wall, easy pace |
Adapt it to your workout
- Strength day: after the routine, do one easy set of your first exercise at half effort.
- Cardio or running: make the march a brisk walk or easy jog, and add 30 seconds of high knees.
- Stiff or older joints: take 8–10 minutes, skip the jumping jacks, and do the moves more slowly. Our chair routine starts with a seated warm-up.
Should I stretch before a workout?
Long static stretches (holding one position for 30–60 seconds) are better saved for after training. Before a workout, keep moving: the dynamic moves above prepare you better. See our cool-down stretches for the end of your session.
General fitness information, not medical advice. Check with your doctor before starting if you have a health condition, an injury or are pregnant, and stop if an exercise causes pain.