Whether you’re lacing up for a 10K or trying to shake off the desk-job stiffness with a quick cardio burst, the warm-up is your not-so-secret weapon. Done right, it’ll boost your performance, reduce your risk of injury, and even make your workout feel easier. Still, many people skip it entirely—or just wing it with a couple of toe touches and call it a day.

Warming up is part of your workout, not just something you tack on at the beginning. Backed by top fitness experts and current research, here’s what an effective warm up before cardio should actually look like—and why it’s worth every minute.

Why warming up isn’t optional

Think of your body like a car on a frosty morning: you don’t floor the accelerator the second you turn the key (unless you want problems). Warming up increases muscle temperature, jump-starts circulation, and literally gets your joints and nervous system into gear. According to the American Heart Association, a warm-up allows for a safe rise in heart rate and breathing, preventing the jarring shock of suddenly going from zero to max effort.

Aside from performance, it’s also about injury prevention. Cold, stiff muscles are much more prone to strains, especially if you’re heading into a high-intensity workout. Even five minutes of the right movements can significantly lower your risk.

Static stretching? Not anymore

Remember those old PE class stretches—standing in place, reaching for your toes, holding it for 30 seconds? Those days are over (at least before a workout). Static stretching can actually reduce strength and performance if done cold. Instead, experts now recommend dynamic stretching, which uses movement to warm up the muscles and increase mobility.

Think walking lunges instead of quad holds, or leg swings rather than static hamstring stretches. The NHS backs this approach too, advising simple dynamic moves like marching in place, arm swings, and side steps as part of an effective warm-up.

The RAMP method: Your new warm-up formula

Fitness pros now use a smart approach called RAMP, a technique designed by performance coach Chris Antoni. Whether you’re heading into a run, a spin class, or a HIIT session, this method gets your body ready for business. It breaks the warm-up before cardio into four simple steps:

1. Raise: Get the heart rate up with light cardio—marching, skipping, or high knees.
2. Activate: Wake up the key muscle groups you’ll be using.
3. Mobilise: Focus on joint movement with controlled dynamic stretches.
4. Potentiate: Add short, sharp movements that mimic your actual workout—this gets your nervous system firing and ready.

The best moves for dynamic warm-ups

So what should you actually do? Experts recommend these exact movements, noting they help reduce the likelihood of overuse injuries and improve efficiency during your workout:

Arm circles

Stand tall with your arms extended out to the sides at shoulder height. Slowly make small forward circles with your arms, gradually increasing the size of the circles. After 15–20 seconds, reverse the direction for an even stretch.

Leg swings

Hold onto a wall or sturdy surface for balance. Swing one leg forward and backward in a controlled motion, keeping your upper body still. Do 10–15 swings on each leg to loosen up your hips and hamstrings.

High knees

Jog in place while driving your knees up toward your chest as high as you can. Keep your core engaged and pump your arms to help with momentum. Aim for 30 seconds to raise your heart rate.

Butt kicks

While jogging in place, kick your heels up toward your glutes in a rhythmic motion. Stay light on your feet and swing your arms naturally. This activates the back of your legs and gets them ready to move.

Walking lunges with rotation

Step forward into a lunge position, keeping your front knee over your ankle. Once in the lunge, rotate your torso toward the side of your front leg, then return to center and push off to step forward with the opposite leg. This movement wakes up your hips, legs, and core while enhancing balance and coordination.

Warm-up exercises for runners

If you’re heading out for a run, your warm-up needs to be more than a jog around the block. Running-specific drills are key:

A-Skips
Skip forward while lifting one knee high and swinging the opposite arm. Keep your feet light and your movements quick and controlled. This helps you build rhythm and improve how your legs move when you run.

Carioca (Grapevine)
Move sideways by crossing one foot over the other, then stepping behind. Keep your upper body tall and relaxed as your hips twist. It’s great for warming up the sides of your body and getting your hips moving.

Bounding
Take long, powerful strides forward, jumping off one foot and landing on the other. Swing your arms and drive your knees high with each step. This helps build strength and teaches your body how to run more powerfully.

These moves may look a bit silly at first, but they train your muscles to fire correctly and reduce your risk of inefficient movement (which, long-term, can mean injury).

How long should a warm-up take?

Short answer: 5 to 10 minutes, depending on the intensity of your session. Start low-impact and slowly build toward the pace or movement pattern you’ll use in your workout. You’re aiming for a light sweat and a sense that your body’s “switched on.”

If you’re short on time, focus on quality over quantity. Just three targeted movements done with purpose can still be effective. But skipping it altogether? That’s like charging into a presentation without reading the slides.

Your no-excuses 5-minute routine

Still not sure where to start? Try this simple, no-equipment warm-up:

1. March in place – 1 minute
2. Arm circles – 30 seconds each direction
3. Leg swings – 30 seconds per leg
4. High knees – 30 seconds
5. Walking lunges with torso twist – 1 minute

This routine works for nearly every cardio activity—from dance classes to running to circuit training.

It’s getting warm in here

Warming up might not be the flashiest part of your workout, but it’s one of the most important. Think of it as your prep time—the difference between dragging through a workout and hitting your stride (literally). Plus, it only takes a few minutes. Want to see it in action? Check out this quick warm-up for running

Note that cardio isn’t the only exercise you should be doing. Check out the workouts you really need and supplements to take for an energy boost.