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
The exercises in this series of videos are suitable for most people in good health with a reasonable level of fitness.
Unless stated otherwise, they are general exercises only and are not aimed at treating any specific cause of pain or condition. Video titles and descriptions can give more information on how difficult the exercises are and who they are for.
Get advice from a healthcare professional before trying them if:
- you are not sure if the exercises are suitable for your current level of fitness
- you have a health problem, an injury, any symptoms, are feeling unwell, or you have had a recent health event such as a heart attack or operation
- you have any other concerns about your health
- you are pregnant or have recently given birth
Stop the exercise immediately if you feel any pain or become unwell. If you are concerned about any symptoms, or they do not go away, get help from 111 online or call 111 for advice.