Warming up is very important to avoid injury and prepare your body for any lifting or intense exercise you’re going to do at the gym. Warming up should not be overlooked, never just jump straight into a workout. Usually, a 5 to 15 minute warm up is ideal, followed by deep stretches. It’s easy to get a quick and effective warm up in if you incorporate these 5 exercises before your workout.
1. Jump Rope
Jump roping is one of the easiest ways to get your body warm and heart pumping. All you need is a few 2 to 3-minute intervals of jump roping. It’s excellent for your arms and shoulders.
2. Jump Squats
This is a great workout for your lower body and as a warm-up. It will work your hamstrings, quads, and glutes. Start with your feet slightly wider than shoulder width apart and your arms near your chest, slowly lower your glutes to the floor and jump through your heels. Do 15 to 20 repetitions for a couple sets.
3. Jumping Jacks
Jumping jacks are a classic warm-up that will work your whole body and get your blood flowing. Keep your arms and legs strong as you jump. Pull your shoulder blades back and focus on the movement. You can do up to 40 to 50 repetitions.
Lunges work your hips, glutes, quads, hamstrings, core, and inner thigh muscles. They’re excellent for developing endurance and strength in your lower body. You can do 15 to 20 repetitions for a few sets.
5. Push Ups
Push ups work wonders for your upper body strength. They target your pectoral muscles, shoulders, and triceps. If you engage your core while doing pushups, your lower back will increase in strength over time. Do 10 to 15 push ups for 3 sets.