Free routine
Warm up routine
A five minute dynamic warm up for before any workout. Press start and the timer moves you through each move, hands free. Nothing to install and no sign up.
- March on the spot40s
- Arm circles30s
- Leg swings, front to back30s
- Leg swings, side to side30s
- Hip circles30s
- Bodyweight squats40s
- Walkout to plank40s
- Reverse lunges40s
- Torso twists30s
- High knees30s
Move at a steady pace and build up gradually. Press space to pause.
The Routines app is on the way
Build any warm up, mobility or stretch routine and run it hands free, with a voice that reads each move and a giant next button. Leave your email and we will tell you the day it lands.
Why warm up before a workout?
A warm up raises your heart rate, wakes up the muscles you are about to use and takes your joints through their range before you load them. A few minutes of easy movement lowers the chance of a strain and helps the first working sets feel smooth rather than stiff. It also gives your head a moment to switch into training mode.
Dynamic, not static
Before a workout you want dynamic moves that keep you moving, like leg swings, lunges and squats, rather than long static holds. Static stretching is better saved for after training, when the muscles are warm and you are cooling down. This routine is built from gentle dynamic moves that flow one into the next.
How to use it
Press start and follow the timer through each move. Keep the effort light at first and build up as you go, so by the last move you feel ready to lift or run. If you are heading into a specific session, add a few easy sets of your first exercise at the end. The routine keeps nothing between visits.
Where the app takes over
This page runs one fixed warm up in the browser. The Routines app, coming soon from the makers of STRNTH, lets you build your own warm ups and run them hands free with spoken steps. Leave your email above and we will let you know when it is ready. For the workout itself, try the full body stretch routine for afterwards.
Common questions
How long should a warm up be?
Five to ten minutes is enough for most sessions. Long enough to raise your heart rate and loosen the joints, short enough that you are not tired before you start.
Should I stretch before or after a workout?
Do dynamic moves like these before, and save long static stretches for after, when the muscles are warm. Static holds before lifting can leave you feeling loose rather than ready.
Do I need to warm up for every workout?
Yes, a short warm up helps before any real effort, whether you are lifting, running or playing a sport. It lowers injury risk and makes the first sets feel better.
Can I use this warm up before running?
Yes. The moves here suit running as well as lifting. Add a few minutes of easy jogging at the end to bridge into your pace.