Five to ten minutes of easy movement prepares your body for harder work and makes the start of any workout feel better.
Quick points
- A warm-up gradually raises your heart rate and body temperature and gets your joints moving.
- Five to ten minutes is enough for most beginner workouts.
- Moving stretches, such as leg swings and walking lunges, suit a warm-up better than long, held stretches.
- The best warm-up looks like a gentler version of the activity you’re about to do.
It’s tempting to skip straight to the main part of a workout, especially when time is short. But a few minutes of easier movement first makes exercise feel smoother and lets your body adjust gradually.
What a warm-up does
A good warm-up:
- gradually raises your heart rate and breathing
- warms your muscles
- moves your joints through the range of motion you’re about to use
- gives you a chance to notice any niggles before you push harder
A five-step routine
| Step | What to do | Time |
|---|---|---|
| 1. Easy cardio | March on the spot, walk briskly or cycle gently | 2–3 minutes |
| 2. Arm circles | Small to large circles, forwards and backwards | 30 seconds |
| 3. Leg swings | Forwards and back, then side to side, holding a wall | 30 seconds each leg |
| 4. Lunges or squats | Slow and controlled bodyweight reps | 1 minute |
| 5. Build up | Start your activity at a gentle pace | 2–3 minutes |
Match it to your workout
The best warm-up looks like an easier version of what comes next. Before a run, start with brisk walking and a few minutes of slow jogging. Before a strength session, do a light set of each exercise first, such as squats to a chair before full squats. Our beginner bodyweight workout uses this approach.
Training tip
Keep warm-up stretches moving. Swinging your legs or rotating your trunk prepares your body for activity better than holding a stretch while you’re still cold.
Cooling down
At the end of your workout, spend a few minutes moving gently, such as walking slowly, so your breathing and heart rate settle. This is a good time for held stretches, covered in our stretching basics guide.
Safety first
In hot weather, warm up at a lower intensity, drink water and exercise during a cooler part of the day. If you feel dizzy, sick or unusually breathless, stop and rest.
Keep it the same
Use the same warm-up every time so you don’t have to think about it. After a couple of weeks, it becomes part of the workout rather than an extra step.
Questions we get
Do warm-ups prevent injuries?
Studies of structured warm-up programs in team sports suggest they can reduce some injuries. For everyday exercise, a warm-up mainly helps you ease into activity safely and comfortably.
Should I stretch before exercise?
Short, active movements are better before exercise. Save longer stretches, where you hold a position, for after your workout or a separate session.
Do I need to cool down too?
A few minutes of easy movement at the end, such as walking, lets your breathing and heart rate settle gradually. It’s also a good time for gentle stretching.
This article is general information, not personalised medical or fitness advice. Talk to your GP, a physiotherapist or an accredited exercise physiologist before starting a new exercise program if you have a health condition or injury, are pregnant or haven’t been active for a while. In an emergency, call 000.