20 Incredible Warmup Exercises for Your Home Workout
Running In Place
The Best Warmup Exercises at Home: Running is one of the best exercises you can do for your health. Running builds leg strength, upper body strength, core stability, stamina, and supports cardiovascular health. Start in a walking motion; as you lift the left leg, the opposite arm should lift at the same time. As the right leg lifts, the left arm should always lift in the upward motion. As you pick up the pace, you will eventually start jogging in place. Start with 30-second intervals till you eventually work your up to 3 minutes.
Arm circles
Extend your arms away from your body. Slowly start to move your arms in a circular motion in a forward motion. Continue for at least 30 seconds; now reverse and move your arms in a circular motion in the backward direction. Do two sets in each direction for a total of 2 minutes.
Jump Rope
The Best Warmup Exercises at Home: Jumping rope is an excellent exercise for beginners and elite athletes. Jumping rope can build total body fitness, lower body explosion, and cardiovascular development. Try to count each jump until you can do 60. Continue to build stamina DNA strength by increasing the amount of time you jump rope. Jumping rope can be exciting as you try to double jump and other complex jump rope drills.
Squats
In my opinion, squatting is the best drill for building lower body power, explosiveness, and overall fitness, and they help you build nice looking glutes. Squatting without weight its a safe way to start squatting and teaching your body this powerful bodybuilding skill. Keep your knees over your ankles and squat to 90 degrees and no further. This method will preserve your knees, ankles his. 4 sets of 40 is the goal.
Squat Pulses
Squat pulses are just like regular squats. Only you will complete quick pulses instead of the slower full squat. Squat pulses will ignite a good burn and are the best drill for quickly building lower body power, explosiveness, and cardiovascular fitness. Keep knees directly over your ankles and squat to 90 degrees and no further. This method will preserve your knees, ankles his. 4 sets of 40 is the goal.
Jumping Jacks
The Best Warmup Exercises at Home: Stand with your feet slightly wider than shoulder-width apart and your arms resting at your sides. No, raise your arms to the side, over your head while at the same time jumping your feet out to the sides slightly wider than shoulder-width apart. Without stopping or pausing, change direction or reverse the direction and continue in the jumping jack motion.
Pushups
Maintain control of your stomach core during the entire pushup motion Inhale as you bend your elbow and lower your self to the floor. Your elbows should stop at a 90-degree motion. Now begin to engage your arm, chest, and core muscles as you push up to the original motion. NOTE: Do not lock or pop your elbow at the top of the motion; always maintain a slight bend in your arms to care for your elbow joint. Repeat this motion at least ten times. 3 sets of 10 as a great starting place.
Knee Push-Ups
Same as regular pushups, but keep your knees on the floor. Maintain control of your stomach core during the entire pushup motion Inhale as you bend your elbow and lower your self to the floor. Your elbows should stop at a 90-degree motion. Now begin to engage your arm, chest, and core muscles as you push up to the original motion. NOTE: Do not lock or pop your elbow at the top of the motion; always maintain a slight bend in your arms to care for your elbow joint. Repeat this motion at least ten times. 3 sets of 10 as a great starting place.
Walking In Place
Walking is a great exercise you can do for your heart and overall health. Walking maintains good leg strength, core strength, stamina, and supports good cardiovascular health. Start in a moderate walking motion; as you lift the left leg, the opposite arm should lift at the same time. As the right leg lifts, the left arm should always lift in the upward motion. As you pick up the pace, you will eventually start walking at a faster pace. Start with 10-minute intervals till you eventually work your up to 30 minutes.
Mountain Climbers
Start in a pushup or plank position with arms and legs extended. To complete mountain climbers, you must have a storm plank or static push up. So practice plank or static push before initiating your mountain climbers to your warmup. Begin by pulling your right knee to your he’s while engaging your core, now return your right knee to the original starting position and lift your left to your chest while engaging your core, now retuning your left knee to its original position. Repeat this exercise for 20 reps.
Supported Lunges
Find a bar or wall that you can use to help you maintain balance. Place your arm or hand on the wall or bar. Start the lunge. Keep a straight upper body straight, with your head up, shoulders back, core engaged in, and relaxed breathing. Step forward with your left one leg, lowering your hips until your left knee is bent at a 90-degree angle. Make sure your left front knee is directly above your ankle and not over the ankle; doing so comprises the knee joint. Now pus off the left leg back to the original standing position. Switch legs and repeat. At least ten reps. 3 sets of 10.
Non-Supported Lunges
Same as supported lunge but without bar or wall support. Keep a straight upper body straight, with your head up, shoulders back, core engaged in, and relaxed breathing. Step forward with your left one leg, lowering your hips until your left knee is bent at a 90-degree angle. Make sure your left front knee is directly above your ankle and not over the ankle; doing so comprises the knee joint. Now pus off the left leg back to the original standing position. Switch legs and repeat. At least ten reps. 3 sets of 10.
Sitting Chair
Stand with feet shoulders with apart, extend your arms forward and lean your upper body slightly forward as you sit your hips back as if you are sitting down. Remember, a chair is not there, so you will need to engage your lower body, legs, calves, feet, and stabilizing muscles to maintain this position. Try to hold this potion for at least 30 seconds. Three sets of 30 seconds is a great place to start.
Forward Fold
On you inhale, reach your hands to the sky on your exhale allow your body to bend at the waistline in a forward fold. If possible, allow your hands to hang touch the flow, resting on the feet or your shins. Allow your head to relax and allow your whole body to fall into flow. Stay in those positions for at least 30 seconds to 3 minutes. This is a great warmup for those with tight hamstrings and workers that have been sitting all-day
Squat Arm Swing
Start in a squatting potion with your feet slightly wider than shoulder-width. Now, as you swing your left arm to the right, extend your left leg while keeping your right leg slightly bent. Return to the center and then repeat. Start in a squatting potion with your feet slightly wider than shoulder-width. Now, as you swing your right arm to the left, extend your right leg while keeping your left leg slightly bent and then return to center.
Side Squat Arm Reach
Slightly different than the squat arm swings, Start in a squatting potion with your feet slightly wider than shoulder-width. Now, as you reach your left arm to the right, extend your left leg while keeping your right leg slightly bent. Return to the center and then repeat. Start in a squatting potion with your feet slightly wider than shoulder-width. Now, as you reach your right arm to the left, extend your right leg while keeping your left leg slightly bent and then return to center.
Side Knee Lifts
Start in standing position with feet slightly wider than your shoulders. Place your hand; you head above the neck. Now Lift one leg sideways towards your elbows, bending your knee as you tough each elbow. You should feel this in the rib, abductors area,
Lateral Lunge
Find a flat surface and stand with your feet shoulder-width apart and hands at the sides of your body. With your left foot step out 2 -4 feet to the left while bending your left knee, now return to the center.
Lateral Lunge with Balance
Find a flat surface and stand with your feet shoulder-width apart and hands at the sides of your body. With your left foot step out 2 -4 feet to the left while bending your left knee, now return to the center while lifting your knee and grabbing your left knee for 1 second in the upright position.
Lateral Lunge With Reach
Find a flat surface and stand with your feet shoulder-width apart and hands at the sides of your body. WIth your left-hand reach in the downward position toward your right foot while bending your right knee. Now return to your original position and take your left hand to your right foot while bending your right knee, promptly return to the original position repeat.
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Before starting any of these exercises, check with your physician or consult with a Doctor. If you have recently completed surgery, have any injuries, or have any various types of health concerns, you must consult a physician. The list of warm exercises is not for everyone. Use discretion.