The best warm-up for every type of workout
The warm-up isn’t exactly the most exciting part of a workout, but it is arguably the most important. “The purpose of a warm-up is to prime the body for whatever physical activity you intend on doing,” says Blake Shutterly, a CrossFit Level 2 coach, former gymnast of 16 years, and the creator of BASE on NEOU. Not only that, it helps prepare your mind.
But like most things in fitness, there isn't a one-size-fits-all approach.
According to Blake, a common goal of all warm-ups is to gently increase your heart rate and body temperature. Variations then come into play based on the type of workout. Running, strength training, and HIIT, for example, all require something different.
While jumping right into a workout is tempting, doing so not only dramatically increases the risk of injury, but also inhibits your maximum potential.
To optimize your workouts, follow Blake’s go-to tips for warming up right.
The best warm-up for a running workout
Running is a high-impact sport that puts a lot of pressure on your lower extremities. Before hitting the road or treadmill, Blake says to start by mobilizing your feet, ankles, knees, and hips. “The calves, hip flexors, and hamstrings usually take a beating, so doing activation exercises to get them ready to work is a great idea too.” After mobilization and activation, go ahead and get your heart rate up by easing into a warm-up run.
Hamstring Sweeps
Glute Bridge Hold with Hip Flexor March
Tall Lunge with T-spine Twist
Calf Raises
After you warm-up, try the “Interval Pyramid” workout from The Healthy Hustle on NEOU.
The best warm-up for a spinning workout
Preparing your knees and hips is a priority for spin class as they take on the brunt of the work, but you can’t forget about your upper body, says Blake. “An exercise like the scap push-up will wake up your upper back to help you sit in better alignment when on the bike.”
Standing Hip CARs
Cossack Squat to Half Saddle
Scap Push-ups (in tabletop)
After you warm-up, try the “Speed Demon” workout from RIIDE on NEOU.
The best warm-up for a strength workout
Strength training yields big returns, but comes with high risk for the unprepared. “It’s important to raise your core temperature and mobilize whatever area you plan on using the most,” Blake stresses. For example, if you’re going to squat, then mobilizing the back and hips should be a priority. However, if you’re going overhead, then focusing on your shoulders and wrists would make most sense.
Lower-body focused
Scorpion Stretch
Shin Box (90/90 switches)
Fire Hydrant (in tabletop)
Hip CARs (in tabletop)
Upper-body focused
Single-arm Swimmers (in tabletop)
Down Dog Push-up
Wrist CARs
The best warm-up for a bootcamp workout
Bootcamp and HIIT classes are both very high-heart rate classes, so it’s especially important to get a little sweaty before you start. “Warming up the core is a good way to go because a lot of movement in HIIT classes are functional and cover everything,” she says. “You don't always know what's coming at you when you take a class, so doing a general total-body stretch before you warm-up is a safe bet,” she adds.
Bootstrappers with T-spine Twist in Squat
Walkout to Updog/Downdog
Kang Squats
After you warm-up, try the “Total Body EMOM” workout from B.A.M! on the NEOU.
The best warm-up for a high-impact workout
If your bootcamp workout is going to be high-impact, meaning a lot of jumping or plyometric exercise, your warm-up will require extra attention. “The back, hips, knees, shins, and ankles are common places that are affected by high impact,” says Blake. She suggests starting small with something like calf raises, then small jumps, then box jumps.
After you warm-up, try the “GOing For It: Advanced Bodyweight Bootcamp” workout from GO on NEOU.
The best warm-up duration
As a general rule, longer, steady workouts require shorter warm-ups, and short, intense workouts require longer warm-ups, says Blake. For example, a 20 minute workout could have a 3 to 5 minute warm-up, whereas a 45 minute workout could have an 8 to 10 minute warm-up. “When I'm warming up, I don't start my actual workout until I have a little sweat on,” she adds.
For more ways to warm-up, cool down, or complement your workouts with stretching and recovery, try BASE by Blake on NEOU.
