Warm-Up Exercises to Get Your Body Ready

Thanks to our list of exercises to warm up with, you'll avoid any type of unexpected injury and put your body in motion. Take note and choose your favorites!
Warm-Up Exercises to Get Your Body Ready

Last update: 18 December, 2018

Before performing any training, it’s important to perform warm-up exercises so that the body will give  100 percent. Therefore, we have prepared a list of warm-up exercises that we consider are essential for any sports practice.

Certainly, the exercises required to warm the body up, have the objective of helping you to be able to perform optimally and avoid injuries. It’s important to fully warm up the body so that blood flows to the muscles before practice. This also helps to reduce the risk of overuse injuries and addresses any underlying muscle imbalances, while improving the quality of movements.

Also, keep in mind that each warm-up is different since it depends on the physical condition of the person and the objective of the training. It’s very important that you gradually work towards more intense physical activity. Omitting this important step can make it more likely that you’ll suffer injuries and ailments, and it will also affect performance. Don’t skip the warm-up before training!

Exercises to warm up

Next, we include a list with the best exercises to warm up. Take note and don’t forget to do them before carrying out any physical training!

1.-Jump rope

The first of the exercises to warm up is jump rope. Although it seems surprising, it’s an ideal exercise to start the body moving.

Warm up exercises: woman jumping rope.

So, if you don’t have a lot of time but want to have a good workout, a simple session of jump rope will serve to increase your heart rate and body temperature, in addition to burning calories.

It increases the heart rate and blood flow. In addition, it’s a very practical and fun exercise, which allows you, among other things, to improve your aerobic conditioning, tone your body and work your legs.


Secondly, we present squats as another ideal exercise to perform during the moments before you practice sports. Certainly, squats work your glutes, quadriceps, and hamstrings.

Keep in mind that it depends on the training you’re going to do, there are many possibilities for you to do a squat or leg flexion at some point. For that reason, consider doing a few repetitions as part of the warm-up. This can help the body become familiar with the movement before progressing.

As you well know, doing squats is very simple. You have to stand with your feet at shoulder height and your hands on your chest. To proceed with the exercise, bend your knees and hips to squat. Keep the chest high and return to the initial position. Only 15 repetitions will be enough to start!

“The difference between the possible and the impossible is in the determination of the person.”
-Tommy Lasorda-

3. Skipping

Thirdly, we present skipping as one of the best exercises to warm up. Without a doubt, it’s an ideal exercise for getting the brain and the body to work together, since it serves to activate the arms, stimulate and focus the mind.

To perform this exercise, we suggest that you place both feet above an imaginary line and that you slightly flex both knees. The feet should be shoulder width apart. The exercise consists of jumping with your feet continuously and alternately, to prepare your body for training. It’s a high-intensity exercise used in many sports, such as football or basketball.

4. Dynamic stretching

Finally, we recommend you perform dynamic stretching to prepare the body in the best conditions, unlike static warm-ups that can actually hinder performance.

Warm up exercises: woman running.

In this sense, dynamic stretching is a form of active movement that doesn’t try to maintain a stretch, but it takes the body through movements to prepare it well for training or sports activity.

For example, you can make large circles with your arms in both directions, kick your legs forward or backward, or just touch your toes and then jump up. The key is to make the maximum number of stretches possible, with an adequate intensity, to avoid any type of subsequent injury.

Finally, don’t forget that it’s very important to listen to the signals from your body. Warming up isn’t part of the training. That means you shouldn’t get tired and that the exercises don’t have to be too intense. We are convinced that if you carry out these exercises, you’ll be ready to offer your best version!

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.