How to warm up before exercising
Warm up properly before exercising to prevent injury and make your workouts more effective.
This warm-up routine should take at least 6 minutes. Warm up for longer if you feel the need.
March on the spot: keep going for 3 minutes
Start off marching on the spot and then march forwards and backwards. Pump your arms up and down in rhythm with your steps, keeping the elbows bent and the fists soft.
Heel digs: aim for 60 heel digs in 60 seconds
For heel digs, place alternate heels to the front, keeping the front foot pointing up, and punch out with each heel dig. Keep a slight bend in the supporting leg.
Knee lifts: aim for 30 knee lifts in 30 seconds
To do knee lifts, stand tall and bring up alternate knees to touch the opposite hand. Keep your abs tight and back straight. Keep a slight bend in the supporting leg.
Shoulder rolls: 2 sets of 10 repetitions
For shoulder rolls, keep marching on the spot. Roll your shoulders forwards 5 times and backwards 5 times. Let your arms hang loose by your sides.
Knee bends: 10 repetitions
To do knee bends, stand with your feet shoulder-width apart and your hands stretched out. Lower yourself no more than 10cm by bending your knees. Come up and repeat.
Video: basic warm-up (5 minutes)
This aerobic warm-up video is suitable for all levels. Do this before starting on more rigorous exercise.
Media review due: 8 December 2023
See exercise video safety information
This exercise video is suitable for most people, but is not tailored to any specific condition, characteristic or person.
Get advice from a GP or health professional before trying it, especially if:
- you have any concerns about your health
- you are not sure if the exercises are suitable
- you have any pre-existing health problems or injuries, or any current symptoms
Stop the exercise immediately and get medical help if you feel any pain or feel unwell.
Page last reviewed: 17 September 2018
Next review due: 17 September 2021