A good warm-up program before the actual workout should be mandatory for all athletes. It’s less about the length – but more about the quality and selection of the exercises.
Just five minutes can prepare your body for the next workout, no matter what you plan to do.
Reading tip
However, it is important that you mobilize and warm up all parts of your body equally well. The best way to do this is with a well-chosen mix of bodyweight exercises and short stretching.
The latter shouldn’t be done for too long: It’s better to plan your detailed stretching routine after the workout or separately on a non-training day.
Before the workout: warm up the whole body
These following five exercises prepare your muscles, tendons and ligaments ideally for the upcoming training and stimulate your circulation.
Here’s how: Just lead to it each exercise for one minute each through.
In order to benefit maximally from the movements, really work with your whole body during the warm-up and at a high speed.
Actively tense your core and concentrate on the movement sequences and the muscles you want to target in order to activate the muscle chains.
Reading tip
If you can’t or don’t want to do jumps, do the cardio exercises low impact: i.e. quickly, but without putting any strain on your joints with jumps.
1. Jumping Jacks
Fit For Fun
| Trained: | Legs, butt, shoulders, arms, core, endurance |
|---|---|
| Difficulty: | light |
| Note: | Come up quietly and gently: cushion yourself slightly with your feet |
2. Squat jumps
Fit For Fun
| Trained: | Thighs, calves, butt, core, lower back |
|---|---|
| Difficulty: | light |
| Note: | Tense your whole body, cushion yourself when you land, preferably explosively |
3. Mountain climbers
Fit For Fun
| Trained: | Core, legs, butt, shoulders |
|---|---|
| Difficulty: | light |
| Note: | Body in a line, head in extension of the back, keep hips as still as possible |
4. Inch Worm with Push-up
Mar10
| Trained: | Arms, shoulders, legs, stomach, butt |
|---|---|
| Difficulty: | light |
| Note: | Back straight, core tension, head in extension of the spine |
5. World’s Greatest Stretch
Fit For Fun
| Trained: | Core and leg stretch, hip opener |
|---|---|
| Difficulty: | light |
| Note: | Position your legs so wide that the stretch is comfortable, keep them short |
With this little warm-up you save time and think about suitable exercises and avoid sports injuries during training. In addition, your workout will be even more fruitful thanks to the mobilization – regardless of whether you are planning endurance or strength training.
You should really always take these five minutes per exercise. If the warm-up becomes too boring over time, you can swap or vary individual exercises.
Reading tips
