Correct Heat Up: The 15 Greatest Dynamic Heat Up Workout routines and Routines to Keep away from Harm

Today you will learn all about the importance of warming up and warming up with certain video routines!

We think this is so important to a safe workout that every time we design a workout for our coaching clients it starts with an appropriate warm up. So I'm excited to share these warm up tips and tricks with you too.

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In this guide we're going to cover (click to go to this section):

This stuff is so important because it sucks to get hurt.

And every single day I watch people go to the gym, immediately lie down on a bench, and start their workout with a heavy weight in seconds.

That makes me cry for humanity.

These people are just waiting to be hurt. You are essentially playing with dynamite (also not recommended).

So you are reading the right article.

If you're interested in a program that explains exactly how to warm up and exercise, you might like our new app!

Nerd Fitness Journey takes you on an adventure that tells you exactly when to exercise, when to warm up, and when to rest. No guesswork required.

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Should I stretch before training? Instead, warm up

First and foremost, the most important thing you can do while exercising is proper warm up.

Now you could say to yourself, “Come on. Surely it is not the most important thing … "

To which I would reply, "Don't call me Shirley first. Second, if you don't have enough time to warm up, you won't have enough time to exercise."


WHY is it so important?

Think of your muscles like rubber bands.

If you've been sitting at a desk all day and leaning over a keyboard, those rubber bands have almost gone unused.

Then, if you go to a gym and immediately start lifting heavy weights or sprinting very quickly, those cold, unstretched elastic bands will pull apart very quickly and can be ripped or pulled out of shape.


So what about regular static stretching before exercise?


As we point out in “Should You Stretch Before or After Exercising?”:

"A consolidation of studies has shown that static stretching before exercise doesn't offer many benefits.

For starters, static stretching doesn't reduce the risk of injury.

Additionally, static stretching can decrease your potential for strength gains and performance. "

However, dynamic Warm up exercises – what you will learn in this article and what we will focus on with our 1-on-1 coaching clients – are FANTASTIC for preparing you for strength training:

Think of it as a pregaming for your muscles – except for "alcohol", replace it with "fantastic". By jumping around and getting your muscles loose, active, warm, and ready for action, you can move your muscles to their full potential and prepare them to handle heavier loads (weight training).

As highlighted in this study, “warming up” can also help relieve post-exercise pain.

In addition, a dynamic warm up can help activate your central nervous systemPrepare your muscles for a great workout that will bring your best efforts.

Add "improved blood flow" to the list of benefits of warming up. This will help you perform well in any exercise.

Do you need another reason? When your body is properly warmed up, your muscles and joints are ready for maximum flexibility. This means that you can do any exercise with the correct form (such as deep barbell squats) to maximize results and minimize the risk of injury.

Whether you're running or weight training … an adequate warm-up is probably the most important 5-10 minutes of your day.

Still with me

Great. If you've been injured in the past and are learning to warm up so that you no longer have to sacrifice your progress, let us help!

We create tailor-made training solutions with nutritional advice for busy people like you.

In other words, we're helping you get strong and eat better with every step you take.

Learn more about our amazing coaching app and how it will change your life:

Dynamic warm-up video and exercises for beginners

The video above is from Senior Coach Staci Ardison, whose track record is here (and who is now a senior trainer in our NF coaching program).

Do not overthink this: Your goal is to get your heart rate up, get your muscles and joints through their range of motion to warm them up and make sure everything is working properly, and prepare your body for weight training!

This will prepare you for a day when you will get stronger.

If you read the above paragraph and thought, “Yes, I do strength training, please tell me more Steve! More!"

First, thanks for saying please – your mother taught you well.

Next: Let Us Help You Get Strong and Safe! We help busy people transition from strength training newbies to strength training badass.

Regardless of whether you are training bodyweight or are new to strength training, we create a training program and offer nutritional advice that is specific to YOUR life.

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3 Advanced dynamic warm-up exercises and videos

# 1) Here is an advanced warm-up circuit that you can do anywhere:

  • Skipping rope: 2-3 minutes (optional)
  • Jumping Jacks: 50 reps (pull back your shoulder blades, straighten your arms, and really focus on the movement)
  • Body Weight Squats: 20 repetitions
  • Lunges: 5 repetitions per leg
  • Hip extensions: 10 repetitions
  • Hip rotations: 10 reps per leg (like stepping over a fence)
  • Forward leg swing: 10 repetitions per leg.
  • Side leg swings: 10 repetitions per leg
  • Pushups: 10-20 repetitions
  • Spider-Man Steps: 5 each leg

This particular warm-up may be more difficult than your actual workout, especially if you're doing something like beginner bodyweight training.

Yes, there is a lot of work being done on the hips, buttocks, legs and torso. As nerds / desk jockeys, these are usually the muscles that are the most taut and the least active and therefore the most susceptible to injury.

If your arms and chest are particularly tight or sore, there are two other movements that you can do:

  • Arm swings (Keep your arms straight to one side and then swing and cross them in front of your chest)
  • Shoulder rotations (Keep your arms straight to one side and move your arms in a circular motion, making larger circles each time.)

Are you a runner

# 2) Check out our warm up routine specially designed for runners:

You can also find more tips on how to run safely in our Beginner's Guide to Running.

# 3) Here is another advanced dynamic warm-up video from my trainer Anthony that also covers a lot of mobility:

When it's time for your workout and you're doing some heavy weight training (with barbells or dumbbells), make sure you do some warm-up exercises before jumping into the weight you will be working out with for EACH EXERCISE.

Always start with a set, just using the bar to work on your shape and get your body used to the movement.

Then do a few sets of just a few repetitions with increasing weight (without fatiguing you) and then start exercising.

This is something that we address before every workout in Nerd Fitness Journey. If you want, you can try it now for free!

15 Best Dynamic Warm Up Exercises To Avoid Injury

These are our favorite quick warm up exercises that will help you avoid injuries while exercising!

  1. March in place while swinging your arms.
  2. Jumping Jacks
  3. Walking jacks
  4. Arm circles and shoulders shrug.
  5. climber
  6. Swinging toe touches.
  7. Leg swings (forward and side to side).
  8. Hip rotations (like stepping over a fence)
  9. Hip circles (as if you were hula hooping)
  10. Body weight squats.
  11. Pushups.
  12. Lunges.
  13. Hip extensions.

Get in the habit of doing these exercises before training. They help you stay mobile, supple and injury-free. If you're not sure how to perform any of these movements, check out the videos below.


2.WALKING JACKS (if you can't jump jacks)






8. Hip rotations

9. Hip circles





14. Regular lunges

15. Raised hips

These exercises are the PERFECT moves to do before any weight training exercise.

Oh, what's this? New to weight training and not sure what to do? No problem!

We help people just like you.

Well not exactly. You are a unique snowflake, your mother loves you, etc.

I mean, we're helping people like you start weight training.

We do form reviews, create custom workouts based on your equipment and time invested, and much more.

Our 1-to-1 coaching app can change your life! Learn How To Be Strong Safely:

To answer your first questions …

"Steve, I can't do jumping jacks / I live on the second floor."

That's fine – the reason I love jumping jacks is because they work all four limbs at the same time and make you jump around.

Instead, channel your inner Chuck Norris and hit and kick every leg. I don't care if you can't kick higher than your shin and your blow wouldn't kill a fly … just let those limbs hit and warm up!

You could also just do "Walking Jacks".

"Um, your warm-up is harder than my actual training!"

The dynamic warm-up above is for those who exercise seriously.

If you're doing heavy deadlifts, squats, and overhead presses, an adequate warm-up can save you from retiring injury.

However, if you are just starting out with a workout and just doing bodyweight exercises, then obviously 20 real pushups during your workout are not possible.

THAT'S OKAY. Think of the above as the warm up you want to complete. In the meantime, do the best you can. We say:

  • Jump rope for 30 seconds
  • Leg swings and arm circles: 20 repetitions
  • Squats: 10 reps
  • Lunge steps: 5 per leg
  • Eelevated pushups wall pushups: 5 repetitions

Whenever possible, follow the rest of the routine as planned.

In this routine, your warm-up acts as part of your workout because you are performing the same functional movements.

Do the BEST you can, also keep an eye on your results as a warm up, and improve with every workout.

With enough persistence and persistence (not a word, but better rhyming and sounds a lot better than persistence) you'll finish the entire warm-up routine before kicking your ass on your actual workout!

Don't have a program to follow? Or are you tired of following a random plan online that doesn't get you results?

Take a look at our online coaching program – we take care of all the heavy lifting (except for the actual “heavy lifting” which is your job).

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Warm up properly and avoid injuries!

Hopefully this is a post that you will bookmark as it is probably one of the most important I have ever written.

If you want to stay injury-free, dynamically warm up your body before starting your workout.

If you are someone who wants to follow a program that is tailored to their life, situation and goals, check out our popular 1-on-1 coaching program.

You will work with our certified NF teachers, who will get to know you better than you, answer all fitness questions and program your training and diet for you.

Our online coaching program is like having Yoda in your pocket (not literally, but that would be great). Find out more here:

What other questions can I answer about the correct warm-up?

I am here to help!


PS: Still here but not sure what to do after your warm up? Let our app tell you exactly what to do!

PPS: The companion article to this manual reads “Stretching After a Workout”. Read it through if you're wondering what post-workout routines to try.


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