5 Minute Full Body Warm Up Exercises Before Workout
Updated: 14 hours ago
Most people skip the warm up and go straight to heavy weights. That is one of the easiest ways to get injured. In my Full Body Warm Up video on the Buddy Fitness YouTube channel, I show a simple 5 minute warm up routine you can do before any gym or home workout. In this post, I list every exercise in the routine and explain how to do it.
Why You Should Warm Up Before Your Workout
Warming up helps your muscles get ready for the exercises you are going to do, and it slowly increases your heart rate. A full body warm up also improves your body's flexibility and gets the synovial fluid moving in your joints, so your shoulders, hips and knees move more smoothly. A good warm up can help reduce the risk of injury and lets you lift better.
5 Minute Full Body Warm Up Routine
Do each movement for about 15 to 20 seconds, moving slowly and with control. Go from top to bottom: neck, shoulders and arms, then hips, legs and finally a little cardio.
Neck Exercise and Neck Rotation
Gently tilt your head forward, back and side to side, then slowly rotate your neck in a full circle in both directions.
Arm Rotation
Stretch your arms out to the sides and make circles, small to big, forward and then backward.
Thumbs on Shoulder Rotation
Place your thumbs on your shoulders and rotate your elbows in big circles to warm up the shoulder joints.
Wrist Rotation
Join your hands or keep them apart and rotate your wrists in both directions. This is important before push-ups and pressing exercises.
Scapula Rotation
Roll your shoulder blades forward and backward to loosen the upper back.
Hip Rotation
Hands on your waist, rotate your hips in big circles in both directions.
Cross Toe Touch
Stand with feet wide, bend and touch your right hand to your left toe, then left hand to right toe, keeping a slow rhythm.
Standing Side Bend
Raise one arm overhead and bend gently to the opposite side, then switch sides.
Standing Hip Rotation
Lift one knee and open it out to the side in a circle to open up the hip joint. Repeat on the other leg.
Ankle Circles
Lift one foot slightly off the floor and rotate the ankle in both directions, then switch feet.
Arm Swings
Swing your arms across your chest and then open them wide, to warm up the chest and shoulders.
Spot Jog
Jog on the spot at an easy pace to start raising your heart rate.
Jumping Jacks
Finish with jumping jacks to get your whole body warm and ready to train.
Warm Up Tips
Always warm up for at least 5 minutes before lifting weights or doing cardio.
Move slowly at first and increase the range of motion step by step.
Do not hold long static stretches before training. Save deep stretching for after your workout.
Before heavy exercises like squats or bench press, also do 1 or 2 light warm up sets of that exercise.
Frequently Asked Questions
How long should I warm up before a workout?
A 5 to 10 minute warm up is enough for most people. This 5 minute full body routine works before both gym and home workouts.
What is the difference between a warm up and stretching?
A warm up uses light, moving exercises to raise your heart rate and loosen joints before training. Deeper stretching for flexibility is best done after your workout.
Can I skip the warm up if I am short on time?
It is better not to. Even 3 to 5 minutes of warm up can help prevent injuries and helps you perform better in your workout.
Is this warm up good for beginners?
Yes. All the exercises are simple, need no equipment and are suitable for beginners.
Watch the Full Video
Watch the 5 Minute Full Body Warm Up video on the Buddy Fitness YouTube channel: https://www.youtube.com/watch?v=Mm6Fb_ynw38
Want a complete workout plan with warm up, training and diet made for you by certified coach Ravi Kumar Gupta (12+ years experience)? See our plans at https://www.buddyfitness.in/programs or WhatsApp +91 7208214070.
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