25 Best Warm-Up Cardio Exercises to Fire Up Your Workout

Have you ever struggled to find your rhythm at the start of a workout? How to Warm Up Before Lifting? You’re not alone. Many people feel stiff, sluggish, and distracted in those first few minutes. This is unfortunate because, with a bright warm-up routine, you can start every workout feeling energized, focused, and physically ready to perform at your best, without risking injury or wasting time. Warm-up cardio exercises are a critical component of an effective warm-up routine. Not only do they boost your performance, but they also help you avoid injuries. The following will help you get started.

A mobility app like Pliability can help you achieve your warm-up goals. Starting every workout with a detailed, easy-to-follow warm-up routine that includes the right warm-up cardio exercises tailored to your specific needs will help you get physically ready for action and improve your performance.

What are the Benefits of Warm-up Cardio Exercises?

Warming up is an essential part of working out and should never, ever be skipped. Good warmup exercises will help loosen your body (thus reducing the risk of straining your muscles or injuring yourself) as well as shift your mindset into one that is conducive to a proper workout. 

If you’ve ever begun a workout without warming up correctly, you’ll notice the difference. You’ll be more lethargic, bored, tired, and your body will feel stiff and inflexible. 

The Benefits of Full-Body Cardio Warm-ups for All Workouts

You want to engage in good warm-up exercises that work all the parts of your body and stretch all of your muscles, even the ones you aren’t going to be working out that session. That is why we recommend cardio warm-ups, as cardio is the best way to get your heart rate (and your metabolism) up while targeting your body as a whole.

Those who focus on strength training typically skip cardio exercises as these don’t help you bulk up; they just burn fat. However, there is evidence that engaging in a 15-minute cardio warm-up exercise can boost your energy and give you better results during your strength training workout. Additionally, cardio helps build endurance and stamina, and is generally beneficial for your overall health.

Benefits of Warming Up

All of these benefits can lead to improved performance and a better overall experience during and after your workout. Still not convinced? Warm-ups are scientifically proven to have significant benefits. A warm-up can be as simple as a brisk jog. Here are ten exercises, from head to toe, to help you get in the zone before a cardio routine. And just so you know, you don’t have to do all of these exercises. 

We recommend selecting a few that will help loosen the body parts you’re targeting during your cardio routine. For example, if you’re focusing on legs and glutes that day, pay special attention to your legs and glutes during your warmup. But if you’re doing a full-body cardio workout, then pick moves that will help you loosen the whole body.

‍

• Increased flexibility and range of motion: Performing a few simple exercises before cardio helps loosen the muscles and joints, thereby increasing your flexibility. 
• Lower risk of injury: Because your muscles are looser, they’re less prone to injury from a workout. 
• Increased blood flow and oxygen: By warming up, you activate your body’s circulatory system to better provide your muscles with the oxygen you need during aerobic or anaerobic exercise. 
• Get in the zone: Starting with an easier exercise before diving into intense cardio can help you “get in the zone,” especially if you’re feeling lethargic. 

‍

Related Reading

‍

• How to Workout When Tired
• Why Do Weights Feel Heavier Some Days
• Stretching vs Warming Up
• What Are the Benefits Associated With Warming Up Before Exercise?

‍

25 Warm Up Cardio Exercises to Boost Performance and Cut Recovery Time

1. A Brisk Walk (LOW INTENSITY)

A brisk walk around the park is an excellent warm-up exercise for those who are still new to the world of working out. It’s pretty tricky to get into the rhythm of exercise if you’re not used to it, so a brisk walk will help you ease into it. 

Note that this exercise specifies a “brisk” walk, not a “leisurely” one; you should be aiming to get your heart rate up. If you’re not sweating at least a little by the end of your walk, you weren’t doing it right! You can do this workout at the gym on a treadmill, too, just set the pace to around 2.5mph and work your way up to 3.5 – 3.8 mph. Be sure to walk for around 10-15 minutes.

2. Jogging (MEDIUM INTENSITY)

Out of all the warm-up cardio exercises, jogging is the best. 

‍

• Go for a jog around the park and get some vitamin D, or jog on a treadmill; as long as your heart rate increases and you’re sweating, you’re doing it right. 
• Try your best not to stop and walk for a stretch while on your jog. 
• You’ll find that it is even more challenging to begin jogging again.
• You don’t have to jog fast; just aim to be consistent in your jogging speed. 
• Here’s a little tip for all those who get bored while jogging: bring your iPod and listen to some new music while you’re on your jog. 
• If you have a treadmill at home, position it in front of your TV so you can catch up on your favorite show while warming up.

‍

3. Butt Kickers (MEDIUM INTENSITY)

Don't let your workout kick your butt; warm up with some butt kickers instead! 

‍

• While lightly jogging, tap your glutes with your heels. 
• Butt kickers will help warm up your leg muscles and engage the quadriceps and hamstrings. 
• Butt kickers only take 3-5 minutes to do! 
• All you have to do is stand with your legs apart (they should be in line with your hips). 
• Position yourself on the balls of your feet for those who don’t know what this is, it’s the padded portion of your feet right under your toes and start kicking your heels up to your butt. 

‍

This exercise is similar to jogging; however, it takes more energy to bring your heels up to your butt, so about 5 minutes of it is enough for anyone to break into a sweat. It’s primarily focused on warming up your quadriceps, so it’s a great warm-up for a leg day workout!

4. Cross Jacks (HIGH INTENSITY)

This warm-up is like a workout on its own, which is why we call it a workout warm-up! 

‍

• A clever spin on the classic Jumping Jack, Cross Jacks are just as fun but much better as a warm-up. 
• Keep your feet shoulder-width apart and your arms extended out, palms facing down. 
• Then, jump.  While you jump, cross your right arm and right foot over your left arm and left foot. Jump back into position, then jump and cross your left arm and left foot over your right arm and right foot. 
• Continue doing this for about 3 minutes, allow yourself a minute to rest, then repeat for another 3 minutes. 
• Don’t pause too long in between jumps; you want to be out of breath!

‍

5. Mountain Climbers (HIGH INTENSITY)

This exercise also works your core, but it’s not for the faint-hearted. 

‍

• You’ll start in a traditional plank position, then tighten your core and bring your right knee up, positioned right under your chest. 
• Make sure your toes are off the ground! 
• Bring your right knee back and your left knee forward instead. 
• Continue alternating legs and go as fast as you can; you should feel as if you’re “running” in place. 
• See how long you can keep it up! 

‍

A good length of time would be 2.5 to 3 minutes, then allow yourself to rest for a couple of minutes before “mountain climbing” again for another 2.5 to 3 minutes. One important thing to keep in mind is to hold a proper plank position with your hands and shoulders in line and the bulk of your weight on your toes. Not only could holding an improper plank position lead to you straining your muscles/injuring yourself, but you will also lose out on all the benefits this warm-up has to offer.

6. Lunges

To perform a lunge:

‍

• Start from a standing position with your feet together. 
• Slowly step one foot forward into a lunge position while dropping your hips toward the floor. 
• Lower your body until your front thigh is parallel to the floor. 
• Your front knee should be aligned with or just slightly behind your toes. 
• Engage your core in the movement and push off with that same leg to return to the starting position. 
• Repeat these motions with the other leg.

‍

7. Planks

Now that your heart rate is up, focus on your core with some planks. Planks can enhance your core strength and stability, which are crucial for protecting your spine while exercising. And like jumping jacks, planks require no additional equipment and can be performed anywhere. 

‍

• Start in a kneeling position. 
• Your hands and knees should all be on the floor as you keep your torso parallel to the ground. 
• With your core tightened, drop down so that you're balancing on your forearms. 
• Then extend your legs out behind you so only your feet and forearms are touching the floor. 
• Keeping your spine as straight as possible, hold this position and don't forget to breathe!

‍

8. Marching in Place

Marching in place can elevate the heart rate, making it a suitable choice for a warm-up or a single cardio activity. To increase the intensity, a person can increase the speed at which they march or raise their knees higher.

9. Single Leg Stand

This exercise works the abdominal muscles. 

To perform: 

‍

• Start with the feet together or no more than 3 inches (in) apart. 
• Bend the knees slightly and lift one leg 3 to 6 in off the floor. 
• Hold this position for 2 to 3 seconds and return the foot to the floor. 
• Repeat for 1 minute. 
• Repeat for the opposite leg. 
• To increase difficulty, a person can lift their leg higher off the floor or jump from one leg to the other more quickly.

‍

10. Dancing to Music

To perform, bounce lightly from one foot to the other. At the same time, swing the arms from side to side. A person can turn free space into a dance floor at home. Dancing to upbeat music can burn calories, while people may find it very enjoyable as an exercise.

11. BODYWEIGHT SQUATS

Bodyweight squats warm up the glutes, hip flexors, core, and hamstrings. They are a great, nearly full-body warm-up exercise. Remember that this easy warm-up exercise is meant to warm up your muscles, so don’t try to be a hero and add extra weight. Bodyweight squats are a great warm-up before weightlifting on leg day, biking, or running. 

To do bodyweight squats: 

‍

• Start standing with your feet shoulder-width apart. 
• Drop your hips down and back, bringing your glutes below your knees while keeping your back straight. 
• Push into your feet and raise your glutes back up to return to your standing position.

‍

12. Jumping Jack

We're guessing you've seen these before. 

But just in case: 

‍

• Stand with your feet together, core engaged, and hands at your sides. 
• Jump your feet wider than hip-width apart, and bring your arms up to clap hands overhead. 
• Jump your feet back together and bring your arms to your sides to return to the starting position. 
• Repeat as quickly as possible, going for height and speed.

‍

13. Crab Walk Jump

‍

• Stand tall with your feet hip-width apart and core engaged. 
• Send your hips back and bend your knees to drop into a squat, allowing your knees to bend to at least 90 degrees.
• Staying in the squat position, step to the right with your right foot and allow your left to follow. 
• Take one more step to the right with the right foot. 
• Jump up, jumping and extending legs fully, sending arms behind you to help with momentum. 
• Land lightly on the balls of your feet and immediately drop into a squat again. 
• Now, repeat the Crab Walk, moving to the left. 
• Staying in your squat, step to the left with your left foot, and allow right to follow. 
• Take one more step to the left with your left foot and explode up into another jump. 
• Land lightly and continue to alternate directions.

‍

14. Plank Pike

Start in a forearm plank position, with core engaged and legs extended behind you. Keeping legs straight and core engaged, raise your hips as far as possible, coming onto your toes. Return to the starting position.

15. Jumping Lunge

This is an advanced plyometric move, so don’t give this one a shot until you feel comfortable with a forward and reverse lunge. Stand with feet staggered, right in front of left, with core engaged and hands on hips or at sides. Drop into a lunge by bending both knees to 90 degrees. 

Now explode up, jumping and switching your stance midair so you land with your left foot in front of your right. Lower into a lunge to complete the rep. Jump up again and continue to alternate. 

Make it easier: 

‍

• Do a Forward Lunge or Reverse Lunge instead, stepping either forward or backward into the lunge and eliminating the jump. 
• You can also add a hop in the middle of each lunge. In that instance, you’ll start with feet together, then jump feet apart and drop into a lunge, then jump feet back together, then jump them apart into a lunge with the other foot forward. 
• Continue to alternate in this way.

‍

16. ARM CIRCLES

If you’ve ever played a sport that involved throwing a ball, you’ve probably gotten real familiar with arm circles. Of course, arm circles activate the muscles in your arms while also boosting blood flow to your shoulders, chest, and lats. 

Arm circles are a good warm-up exercise for weightlifting, but they are also great for jumping on the rowing machine, swimming, or playing a sport that involves throwing. Even with circles involved, this exercise is pretty straightforward: 

‍

• Start standing with your feet hip-width apart. 
• Extend your arms straight out at shoulder height, keeping your core engaged for stability. 
• Move your arms forward and backward, and imagine that you are using your hands to draw small circles at your sides. 
• Continue this motion for about 30 seconds and gradually make wider circles as you go. 
• Then repeat the same motion in reverse.

‍

17. Supine Snow Angel (Wipers) Exercise

A person should perform this exercise while lying down, which works the abdominal muscles, chest, and shoulders. 

To perform: 

‍

• Lie on your back with your feet flat on the ground. 
• Tuck the pelvis slightly to place the lower back on the floor. 
• Extend the arms from the shoulders, slightly bending the hands toward the ears. 
• Slowly raise your hands toward your head to meet each other. 
• Lower the hands to the starting position and repeat.

‍

18. Trunk Rotation

The trunk rotation works the abdominal muscles while testing the cardiovascular system. To increase the intensity, a person can hold a heavy weight, such as a kettlebell, exercise ball, or other household items. 

To perform: 

‍

• Stand with a heavy object at chest height with elbows to the sides. 
• Twist from the torso, turning to one side, then the other. 
• A person can also hold the arms at shoulder height and twist side to side.

‍

19. Air Squats

Air squats target the quadriceps, hamstrings, glutes, and thigh muscles. Since good balance is required, they are an excellent way to engage the core muscles as well. 

To perform: 

‍

• Keep feet at shoulder width apart and pointed straight ahead. 
• When squatting, the hips will move down and back. 
• The lumbar curve should be maintained, and heels should stay flat on the floor the entire time. 
• In air squats, the hips will descend lower than the knees.

‍

20. Stair Climb

A person can incorporate stairs into a workout by going up and down them several times. Taking the stairs two at a time and increasing speed to a running pace can further challenge the cardiovascular system and leg muscles.

21. Lateral Shuffles

This shuffling motion closely resembles a warm-up for football or speed skating. 

To perform: 

‍

• Start on one end of a room and squat slightly. 
• Shuffle toward the other side of the room, with the feet meeting together before shuffling out and forward again. 
• Pick up speed and increase the squat depth to intensify the exercise.

‍

22. Squat Jumps

Squat jumps are a way to increase the exercise intensity while working the glutes, quadriceps, hamstrings, and calves. 

To perform: 

‍

• Stand with your feet hip-width apart and arms at your sides. 
• Bend at the knees to squat. 
• From the squat position, jump in the air and extend the hips until the body is straight. 
• Land softly on the balls of the feet, rolling backward to absorb the shock in the heels. 
• Repeat using different arm movements to adjust the difficulty.

‍

23. Burpees

Burpees are an advanced full-body move to get the heart pumping. 

To perform: 

‍

• Start with the body in a pushup position. 
• Push off the balls of the feet to bring the knees into the chest and land in a squat. 
• Jump out of the squat, raising the hands in the air before landing softly back into the squat. 
• Place the hands back on the floor underneath the shoulders. 
• Spring the legs back to return to the starting position. 

‍

If a person wishes to increase the difficulty further, they can use a special exercise device called a Bosu ball.

24. Inchworms

The inchworm is a full-body exercise that improves mobility and tests shoulder strength. 

To perform: 

‍

• Start in a standing position, reach down and touch the toes briefly before walking the hands out to a pushup position. 
• Perform a pushup, then walk the feet toward the hands and lift the hips upward, similar to the downward dog position. 
• Inch the feet as close as possible toward the hands before walking the hands out to return to the pushup position.

‍

25. Air Jump Rope & Jump Rope

The air jump rope requires a person to “swing” an imaginary jump rope in the air. The exercise offers an alternative to jogging in place and is suitable for inclusion in a warm-up routine. 

To perform:

‍

• Stand with your feet together and jump up and down while swinging your arms in a circular motion. 
• For the jump rope, increase the difficulty of jumping an air rope in the beginner exercises to jumping with a real rope at home.
• A person can alternate between jumping with both feet and jumping from one foot to the other.

‍

Related Reading

‍

• Warmup Exercises for Seniors
• Stretches Before Running
• Warm Up Exercises Before Running
• Dynamic Warm Up for Athletes

‍

Improve Your Flexibility with Our Mobility App Today | Get 7 Days for Free on Any Platform

Pliability is a fresh approach to yoga that focuses on performance and recovery, rather than mindfulness or relaxation. While there are certainly mental benefits to using the Pliability app, you’ll find the most significant improvements to your physical performance with regular use. Pliability aims to help you move better, so you can perform better. 

The app features a vast library of high-quality videos designed to improve:

‍

• Flexibility
• Aid recovery
• Reduce pain
• Enhance range of motion

‍

It also provides daily-updated, custom mobility programs for those interested in optimizing their health and fitness, alongside a unique body-scanning feature that pinpoints mobility issues. 

If you’re feeling limited by pain or ability to move, Pliability aims to complement your existing fitness routine and help you move better. 

Related Reading

‍

• Golf Warm Up Routine
• Stretches Before Walking
• Upper Body Warm Up Exercises​

‍