10 Best Warm-Up Exercises For Any Workout, According To Trainers

Why it rocks: Arm swings prep your arms, chest, and back, Perry says. And, getting that extra stretch in during a warm-up increases blood flow and improves flexibility.

How to:

1. Begin in a standing position, with feet slightly wider than hip-width apart.
2. Lift arms to shoulder height.
3. Swing both arms to cross in front of chest.
4. Immediately swing both arms wide and behind as far as you can. Continue for 30 to 60 seconds.

Pro tip: Keep your core locked—and the rest of your body still—while doing this move. It will challenge your core stability and improve balance, says Sariya.

Why it rocks: Ready to get warm before a cardio routine? Side reaches allow your heart to prepare for the upcoming workout, says Perry.

How to:

1. Begin in a standing position, with feet wider than hip-width apart.
2. Lean body to the right side, bending right knee slightly. At the same time, stretch left arm to the sky at a diagonal, in line with the rest of body, and stretch left leg long.
3. Immediately repeat on the opposite side. Continue for 30 to 60 seconds.

Pro tip: You can make this move work double time by adding a squat before each reach, says Sariya. It’ll boost your heart rate and warm up your quads, hamstrings, and glutes.

Why it rocks: Hip rotations are a perfect choice before a lower body workout, says Perry. Warming up your hip joints will also keep you nice and loose for the upcoming training, she adds.

How to:

1. Start in a standing position, with feet wider than hip-width apart.
2. Bend arms, and place hands behind head. Bend knee as you lift one leg up.
3. Circle that leg across body, up toward chest, then back down to the starting position. Repeat on the other side. Continue for 30 to 60 seconds.

Pro tip: You can also do this move in the opposite direction, driving your knee inwards, says Sariya.

Why it rocks: “This move calls on your core which is a very important muscle group in every workout,” says Perry. You’ll also feel a nice stretch in your lower back and hips.

How to:

1. Start in a standing position, with feet wider than hip-width apart.
2. Bend arms, placing hands behind head. Lift one leg up toward body, bending the knee as you do, as if you were trying to touch the rib cage with knee. Continue for 30 to 60 seconds.

Pro tip: You can work the deepest level of your core by connecting your knee with your opposite elbow, says Sariya.

Why it rocks: “This move helps you focus on your balance before jumping into your workout,” says Perry. You’re also activating your core which is key for any type of sweat sesh, she adds.

How to:

1. Stand with feet hip-width apart, hands at sides.
2. Take a big step to the right, then push hips back, bending right knee and lowering body until right knee is bent 90 degrees.
3. Push back to an upright position, as you lift right knee and pull it into the chest with arms. Continue for 30 to 60 seconds on the right side, then switch to the left.

Pro tip: Add a forward or reverse lunge to take this move to a new plane of motion.

Why it rocks: “This rotation is great for warming up your core, hips, back, and legs,” says Perry.

How to:

1. Stand with feet wider than shoulder-width apart, hands at side.
2. With right hand, reach down toward left foot, lowering body until left knee is bent 90 degrees.
3. Immediately repeat on the other side. Continue for 30 to 60 seconds.

Pro tip: Keep toes facing forward and on the same line as you lunge.

Why it rocks: “Warming-up bigger muscle groups like your glutes will raise your body temperature and help make oxygen more available to your muscles,” explains Perry. You’ll also fire-up your lower body which is crucial for all cardio and strength training.

How to:

1. Stand with heels wider than shoulder-distance apart, then turn toes open slightly.
2. Bend knees, reach hips back, and lower down into a squat. Bring arms out in front of you.
3. Then, drive into heels to stand up, as you circle arms out to the side. At the top, lift onto toes. Continue for 30 to 60 seconds.

Pro tip: If you want to give your calf muscles some extra love, Sariya recommends holding your heel raise to get an isometric burn in.

Why it rocks: “This movement is great for working on your range of motion,” says Perry. “Sinking deep into a squat and reaching up high is also great to do before squats,” she adds.

How to:

1. Stand with heels wider than shoulder-distance apart, then turn toes open slightly.
2. Bend knees, reach hips back, and lower down into a squat. Drop arms down in between legs.
3. Then, drive into heels to stand up, as you lift arms straight upward. Continue for 30 to 60 seconds.

Pro tip: “Warm up your core stabilizers even more by taking the top of the squat to a single leg knee drive as you reach to the ceiling,” says Sariya. Just be sure to alternate right and left sides.

Why it rocks: “This move requires your glutes, hamstrings, quads, and core to work together to maintain stability,” explains Perry.

How to:

1. Start in a standing position.
2. Bend down until hands touch the ground.
3. Slowly walk hands forward until you get into a plank position.
4. Pause for a second, then walk hands back toward feet. Return to standing. Continue for 30 to 60 seconds.

Pro tip: “I love adding a tricep push up to the end of a plank walkout to warm up the arms, chest, and back,” Sariya says. “Any moment we can show our triceps some TLC is a winning moment to me.”

Why it rocks: Jumping jacks are classic for a reason. They get the whole body moving, says Perry. They’re also a great pre-cardio exercise since they get your heart pumping and oxygen flowing, she adds.

How to:

1. Stand with feet hip distance apart, with arms at sides.
2. Then, simultaneously raise arms out to the sides and over head and jump feet out so they're slightly more than shoulder-width apart.
3. Without pausing, quickly reverse the movement. Repeat for 30 to 60 seconds.

Pro tip: Make the most of your jumping jacks by reaching through your fingertips as much as possible and keeping your feet wide apart with each jump. “Make this movement as big as possible, like a firework popping into the sky,” says Sariya.