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What Kind of Warm-up Should Do Before Workout?

10 Dec 2021

If you’re short on time, you may skip a warmup and jump right into your workout. But doing so will increase your risk of injury, and put more strain on your muscles.

When preparing for any kind of exercise, it’s important to take a few minutes to ease your muscles into exercise mode. Doing so can help you reap many fitness rewards.

Here are benefits of warming up to help you realize the importance of warm-up:

  • Raise your body and muscle temperature
  • Reduce the risk of injury
  • Help you mentally ready to exercise
  • Increase your flexibility to do several exercises

Also, we prepare some examples of exercises that you can try before starting your daily workout.

High Knee Skips (1-2 minutes)

High knee skips

This warm-up exercise should best be done before intense workouts because it very quickly increases your heart rate and body temperature. Stand up straight, and then start raising your knees one after the other in quick succession. You should notice that your body should move up by jumping or skipping. Also, your knees should be up to your stomach and be perpendicular to it.

Glute Bridge

Glute bridge

This one is great to warm your muscle on the back and it is easy to be achieved. All you have to do is to lie on a mat with your knees raised, and then gently and slowly, lift your hips up. Your feet will remain stable. You can do it in these two styles:

  • 20 reps going up and down one after the other;
  • Going up, holding that pose for 3-5 seconds, coming down, and then repeating the process. 10 reps are more than enough.

Burpees (1-2 minutes)


This one can improve your whole body’s bleed circulation and make your muscles work. Stand with your feet shoulder-width apart. Hinge at the hips and bend your knees to squat as deeply as you can and place your hands on the floor. Jump feet back to come into a high plank position (top of a push-up). With core engaged, bend elbows to lower chest to the floor, like a push-up. Press back up as you jump your feet back into a deep squat and jump (or stand) right back up, landing on the balls of your feet.

 Inner Thigh Stretch-butterfly Pose

Inner thigh stretch-butterfly pose

This pose stretches your inner thigh, abdominal, and groin muscles. And when you doing this exercise, you look like a butterfly. Do it as the instructions lead:

  • Sit on the ground, and place the soles of your feet together in front of you. Let your knees bend out to the sides.
  • Place your hands on your feet as you pull your heels toward you.
  • Keep your back straight and your abs engaged as you let your knees relax and inch closer to the floor. You’ll feel a slight pressure on your groin muscles.
  • Breathe deeply and hold this position for 15 to 30 seconds.
  • Repeat 3 times. Move your feet closer to your groin for a more intense stretch.

Triceps Warm-up

Triceps Warm-up

This one helps you extremely stretch your arms muscle. Bend your left hand and put this hand to your back. Then, use the right hand to touch the elbow of your left hand for applying more pressure in a downward direction. Keep this pose in 30 seconds and then repeat with your other hand. When you put your hand behind your neck, make sure your upper arm is straight and not tilting sideways.

As we have mentioned 5 warm-up poses above, try to spend 10 or more minutes to warm up your body. It is really an important part of any exercise routine. Your body needs some kind of activity to get your muscles warmed up before you launch into your workout.


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