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9 BEST WARM-UP EXERCISE BEFORE WORKOUT IN 2025

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why warm is important:

Before you exercise, it’s good to get your body ready. This is called warming up. Doing warm-up exercises gets your blood flowing and muscles ready. You’ll know it’s working when you start feeling warm and begin sweating. Sweating helps your body stay cool and also gets rid of stuff your body doesn’t need. This can help you do better in your workout.

9 Warm-up exercise:

  • Jumping Jacks
  • High Knees
  • Squats
  • Mountain climbing
  • Lunges
  • Side lunges
  • Inch Worm
  • Push-ups
  • Skipping Rope

1.Jumping Jacks:

  1. First, stand straight with your arms at your sides and join your feet together.
  2. Jump up and stand your legs apart while lifting your arms above your head.
  3. Then jump again to bring your legs back together and your arms backdown.
  4. Finally, repeat this movement again and again.
        This exercise play an important role to warm up your body for workout.

 

2.High Knees:

  1. First, stand up straight.
  2. Lift one knee up high toward your chest.
  3. Then, quickly switch, lifting the other knee.
  4. Keep moving fast, like you are running in place.
  5. Swing your arms while doing this.

      That’s it: its like running, but with your knees coming up higher. 

3.Squats:

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  1. Stand up straight: keep your feet shoulder-width apart and your toes pointing slightly out.
  2. Tighten your tummy: Engage your core so your back stay safe.
  3. Bend your knees and hips: Pretend you are going to sit down in a chair . push your hips back’ and bend your knees.
  4. Go as low you can: lower your body until your thighs are parallel to the floor.
  5. Keep your weight in your heels: Make sure your feet stay flat, and don’t let your knees go past your toes.
  6. Stand back up: Push through your heels to straighten your legs and return to standing.
  7. Repeat: Do as many squats you want.

      Remember Keep your back straight, breathe while you squat. 

4.Mountaining Climbing:

  1. Get into a push-up position, keeping your body straight.
  2. Pull one knee towards your chest.
  3. Quickly switch legs, like you’re running in place while staying in the push-up position.
  4. Then, keep going fast as you can, but make sure your back stays straight.

     Thats it, it’s like running, but on the ground.

5.Lunges:

  1. Stand tall: Keep your feet shoulder-width apart and your hands on your hips or by your sides for balance.
  2. Then, stand forward: Take a big step forward with one leg.
  3. Lower your body: Bend both knees to lower your body until your back knee is close to the floor. Your front thigh should be parallel to the ground, and your knee should stay above your ankle.
  4. Push back up: Press through your front heel and step back to the starting position.
  5. Repeat the same position with the other leg.

      You can start with 8-10 lunges per leg for a set and aim for 2-3 sets.

       Do this exercise slow to maintain good form.

6.Side lunges:

  1. Firstly, stand up straight, with your feet apart and hands on your hips or in front of you.
  2. Step to the side with one leg, keeping your other leg straight.
  3. Bend on stepping leg (like sitting on one side) while keeping your back straight. The other leg stays straight.
  4. Push back up to standing.
  5. Switch sides, and repeat.

     Keep your movements controlled to avoid injury. Take your time and go slowly to get it             right.

7.Inch Worms:

  1. Stand up straight, feet together.
  2. Bend foreword and touch the ground with your hands.
  3. Then, walk with your hands forward until you’re in a plank (straight body) position.
  4. Walk with your foreword to meet your hands.
  5. Stand up, and repeat.

     Inch worm is like stretching out into a plank and then crawling back up.

8.Push-ups:

  1. Start in a plank position: Place your hands shoulder-width apart on the ground.
  2. Keep your arms straight and your body in a straight line from head to heels.
  3. Lower your body: Bend your elbows and lower yourself until your chest is just above the ground.
  4. keep your at abuot a45-degree angle from your body.
  5. Push back up: Press through your palms and straighten your arms to return to the starting position.
  6. Keep your core engaged and do not move your hips upward or downward.

      If regular push-ups are too hard, trying to do them on your knees or against a wall.

 

9.Skipping Rope:

  1. Grab a rope: Make sure it’s the right size for you.
  2. Hold the handles: Keep your grip hard and your arms close to your body.
  3. Swing the rope: Use your wrists to move the rope over your head and down.
  4. Jump: Hop over the rope with both feet when it’s come near the ground.
  5. Stay light on your feet: Land gently and keep a steady rhythm.

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