Maximize your workout with these versatile and quick warm-up routines! In just 15 minutes, you will be better prepared for any workout program that you take on.
  • Main Goal
    General Fitness
  • Workout Type
  • Training Level
  • Program Duration8 weeks
  • Days Per Week
  • Time Per Workout15 minutes
  • Equipment Required
    Bands, Barbell, Bodyweight, Foam Roll, Kettle Bells, Other
  • Target GenderMale & Female
  • Workout PDFDownload Workout

Workout Description

When it comes time to train, everyone who is committed to being strong and fit wants to give it their all. Everyone doesn’t have amazing workouts every time, but there is no better feeling than walking out of the gym or weight room knowing you had a good one. It should be obvious that making every effort to increase the likelihood of experiencing that experience would be a good decision. 

The Importance of Warming Up

Well, I think we should talk. How much time do you spend getting warmed up and getting ready for the workout? The majority of individuals shake off their arms, perform a few mild stretches, and then it’s time to pick up some weight. 

We admire the drive and ambition it takes to succeed. But spending just a little bit of time getting ready for that session can help you get the most out of every set you do in the future.

Taking even 15 minutes to connect with your body and clear your thoughts will help your circulatory, respiratory, neurological, and even skeletal systems in addition to loosening up your muscles. Since your body will already be accustomed to performing activities when the serious work begins, it can also reduce the risk of injury.

Similar Articles: 6 Warm-Up Mistakes You’re Still Making

Lean muscular man wearing a red tank top doing a plank in the gym

How to Warm Up

If you’re a newbie reading this, you should be aware that stretching cold muscles is never a smart idea. This is a simple way to hurt yourself even before you begin training. Stretching should never come before movement. Even a short, three-minute stroll could help you get started with your warm-up routine. Stretching is useful when the body has been in motion.

Concentrating on stabilisation is another efficient warm-up technique. Plank and squat holds are two positions that are particularly good for rousing certain muscle fibres. They may also aid in enhancing flexibility and contraction power.

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Three Routines to Use

The body can adjust to those motions, so you wouldn’t perform the same three or four workouts each time you train a particular body area. This is another reason it’s not a good idea to repeat the same few warm-up activities. Variety may add flavour to life and improve fitness. 

Three 15-minute routines are provided here to help you get the most out of the time you spend preparing. There are other exercises and positions for you to practise with aside from the stroll at the start of each session. These can help you improve as an athlete in addition to helping you get ready for your upcoming workout.

Several things to note are: 

  • You are welcome to incorporate these warm-ups as you see fit into your training programme. How often you use each sort of warm-up will ultimately depend on your current workout split. 
  • Do your best and set a goal to get better if you are unable to complete the required number of reps or times for these exercises. You may also watch the M&S Exercise Videos to better understand how to carry out each exercise. 
  • It’s fine to substitute an elliptical for walking if you have access to other options. These exercises are made to be accessible to as many people as possible. Change out alternatives or more difficult selections if you think they will be beneficial.

A full-body training programme can be helpful for beginners and even intermediate fitness aficionados. Making the most of the time you spend preparing will be easier if you start with the feet and work your way up the body rather than from the top down.

Because of this, you will begin working on your feet following your quick walk. Make sure they are comfortable first because they are what holds you to the ground. Work your way up the lower body after that. Exercise control and accuracy throughout each rep or section. You can’t get past this by flying.

It is not recommended to rest alone during the downtime. To help you progress from one movement to the next, make use of that time. Reduce the amount of time you rest between exercises.

Exercise Sets Reps/Time Rest
Fast-Paced Walk 1 3 min 30-45 sec
Plantar Fascia w/ Lacrosse Ball 1 15 sec, each foot 30-45 sec
Donkey Calf Raise 1 15 30-45 sec
Dumbbell Goblet Squat 1 15 30-45 sec
Bodyweight Walking Lunge 1 10, each leg 30-45 sec
Side Plank 1 30 sec, each side 30-45 sec
Plyometric Push Up 1 15 30-45 sec
Rack Lat Stretch 1 30 sec 30-45 sec

Side view of a lean female doing band pull apart's outside

Lower Body Focused Warm-Up

Some intermediate and experienced lifters who want to concentrate on particular body parts can use this program. Your results will speak for themselves if you combine this with any programme for leg days.

This one concentrates more on the lower body. The IT Band Foam Roller Exercise is one illustration. Use a tennis ball or medicine ball instead of a foam roller until you can purchase one. There are also holds and single-leg exercises offered. Focus so that you can feel the specific area being stretched and compressed. 

There are also exercises for the shoulders and core. This is due to the possibility that they will play a supporting role. Consider the squat. Your While you’re squatting, your core needs to be able to maintain its tightness and stabilise the body. The barbell will rest on the shoulders, therefore they also need to be ready. 

Exercise Sets Reps/Time Rest
Fast-Paced Walk 1 3 min 30-45 sec
Bodyweight Standing Calf Raise 1 15 30-45 sec
IT Band Foam Roller 1 30 sec, each side 30-45 sec
Bodyweight Single-Leg Deadlift 1 15, each side 30-45 sec
Prisoner Squat 1 15 30-45 sec
Prisoner Squat (Hold at the Bottom) 1 30 sec 30-45 sec
Superman 1 30 sec 30-45 sec
Plank 1 30 sec 30-45 sec
Band Pull-Apart 1 15 30-45 sec

Upper Body Focused Warm-Up

Another one that folks who are over the basic stage could use is this one. This is a terrific exercise that can be utilised for any workout, whether you train the full upper body in a single session or follow a bro-split. The eccentric pull-ups will be excellent for working the lats, upper back, and even the biceps even though there are no static grips incorporated. The jump squats will help raise body temperature and prepare the legs for stabilising the body during the upper body workouts, while the sit-ups will work the core. 

Exercise Sets Reps/Time Rest
Fast-Paced Walk 1 3 min 30-45 sec
Push Up 1 15 30-45 sec
Bench Dips 1 15 30-45 sec
Arm Circles (Clockwise) 1 15 none
Arm Circles (Counter Clockwise) 1 15 30-45 sec
Eccentric Only Pull Up 1 5 30-45 sec
Seated Zottman Curl 1 15 30-45 sec
90/90 Hip Crossover 1 15, each side 30-45 sec
Sit Up 1 15 30-45 sec
Jump Squat 1 15 30-45 sec


Although warming up isn’t as exciting as trying to break a personal record or chase the pump, spending those extra 15 minutes getting ready can improve those experiences. Additionally, you don’t have to reserve these exercises for the gym. Use them when you get up in the morning or whenever you feel the need to do anything. The full-body warm-up might be really helpful if you spend a lot of time sitting down. Take these programmes, personalise them for yourself, and enjoy the advantages they offer.

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