How to do Warm Up Before workout

Warming up before you start a workout routine is important to prepare your body for the exercise and could prevent injuries. A proper warm up will make your muscles more pliable, loosen up your joints, and can lead to a better overall performance.

Warming up incorrectly, however, can be a detriment to your exercise, tire you out, and cause you to lose strength. By combining dynamic workouts and performing warm up sets in the correct way, you can improve your workout results.

Here are a basic warm-up routine you can follow before a workout session. Your basic warm-up should last between five and ten minutes.

1. Jogging



  1. Stand upright on your back tall.
  2. Jog in place for 1 minute.

2. Marching

  1. Stand upright and march in place 20 to 30 times. Move your arms up and down in conjunction on your leg movements. Don’t tighten your fists.
  2. March forward and backward 20 to 30 times.
  3. Do this for 1 minute.

3. Back-Kicking Exercise

  1. Stand on your legs slightly apart.
  2. Start rocking side to side, as you lift each leg in the air so your heel goes back, like to tap your buttock. You can fold your arms at the elbows and level it on your waist at this point.
  3. Do these in quick succession for 1 minute.

4. Hands-in-the-Air

  1. Stand on your legs slightly apart.
  2. Raise your arms straight above your head.
  3. Start rocking to your side, for you take your right leg far behind your left leg in a cross as simultaneously throwing some your arms far behind your back.
  4. Return to the standing position on your arms raised above your head over again.
  5. Cross your leg left behind your right leg for you throw your arms back again.
  6. Repeat steps 3, 4 and 5 in quick succession for 1 minute.

5. Front-Kicking

  1. Stand upright and bring your arms to the boxing position – elbows bent, palms rolled into fists and fists pointing upwards.
  2. Throw each leg straight out in front by you in quick successive kicks.
  3. Do this for 1 minute.

6. Foot-Touching



  1. Stand upright on your legs apart.
  2. Bend down and cross your right arm over your body to touch your left toe.
  3. Repeat step 2, only touch your right toe on your left hand.
  4. Do this steps in quick succession for 1 minute.

7. Knee-Lifting

  1. Stand upright, suck your stomach inch and keep your back straight.
    Lift one leg up in the air on your knee bent.
  2. Bring the opposite hand before of you to touch the raised knee, and then bring your leg back down.
  3. Raise the additional leg and touch the raised knee on the opposite hand.
  4. Repeat this steps in quick succession for 1 minute.

8. Knee-Bending

  1. Stand on your feet and legs slightly apart.
    Throw your hands straight out in front by you.
  2. Bend your knees (around 10 cm) and stick your buttocks out.
  3. Stand up straight again.
  4. Repeat this steps in quick succession for 1 minute.

9. Shoulder-Rotating

  1. Stand upright and begin marching inch place.
  2. For you march, let your arms hang loose at your sides and start rolling your shoulders forward.
  3. Do these 10 times, and then reverse and start rolling your shoulders backward.
  4. Repeat the forward and backward shoulder rolling in fast succession for 1 minute.

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