Updated December 24th, 2023 at 08:27 IST

Heading out for an intense gym session? Here are warm-ups you can do to prepare yourself

A comprehensive warm-up routine ensures that your muscles, joints, and cardiovascular system are ready for the challenges of an intense gym session.

Warm-up exercises
Warm-up exercises | Image:Unsplash

Working out is important but getting your body ready for it is equally crucial. A proper warm-up is necessary before diving into an intense gym session. It not only helps prevent injuries but also prepares your body for the physical demands of the workout ahead. Here are some effective warm-up exercises to incorporate easily into your routine before hitting the gym.

Cardiovascular exercise

Start your warm-up with 5-10 minutes of cardiovascular exercise. This could include brisk walking, jogging, jumping jacks, or cycling. Cardio warm-up increases blood flow to your muscles, raises your heart rate, and boosts your body's overall temperature.

Cardio before working out | Image: Unsplash

Joint rotations

Perform joint rotations to lubricate your joints and improve their range of motion. Include movements like neck circles, shoulder rotations, wrist circles, hip circles, knee rotations, and ankle circles. Pay attention to each joint to ensure they are ready for the upcoming exercises.

Bodyweight exercises

Engage in bodyweight exercises that target multiple muscle groups. Examples include bodyweight squats, lunges, push-ups, and plank variations. These exercises activate major muscle groups and prepare your body for more intense resistance training.

Dynamic stretching

Dynamic stretching involves controlled, active movements that mimic the exercises you'll be performing during your workout. Add movements like leg swings, arm circles, torso twists, and high knees. Dynamic stretching helps improve flexibility, enhances joint mobility, and activates the muscles you'll be using.

Stretching | Image: Unsplash

Plyometric exercises

Integrate low-intensity plyometric exercises into your warm-up, such as jumping jacks, jump squats, or skipping. Plyometrics help activate fast-twitch muscle fibres, improve coordination, and enhance explosive power.

Band exercises

Utilise resistance bands for dynamic stretches and resistance exercises. Bands are excellent for activating smaller stabilising muscles and warming up specific muscle groups.

Agility drills

Include agility drills to enhance coordination and balance. Set up cones or markers and perform lateral shuffles, grapevines, or quick feet drills. Agility drills improve neuromuscular activation and prepare your body for dynamic movements.

Jumping rope

Jumping rope is an excellent full-body warm-up exercise. It elevates your heart rate, engages your lower body, and improves coordination. Start with a moderate pace and gradually increase the intensity.

Jumping ropes | Image: Unsplash

High-intensity bursts

Finish your warm-up with short bursts of higher intensity exercises. This could be 30 seconds of jumping jacks, high knees, or mountain climbers. These bursts elevate your heart rate and mentally prepare you for the intensity of your workout.


Published December 24th, 2023 at 08:27 IST

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