A good warm-up doesn't need to be complicated. This 11-exercise routine moves through dynamic mobility drills, core activation, and full-body stretches — each held or performed for 30 seconds with no rest between movements. Run through back-to-back, the whole sequence takes under six minutes and prepares your joints, muscles, and nervous system for whatever workout follows.

How the Routine Works

Perform each exercise for 30 seconds, moving directly into the next with no rest. Focus on control and range of motion rather than speed — the goal here is preparation, not fatigue.

The 11 Exercises

1. Inchworm Shoulder Taps

Stand with a slight bend in your knees. Hinge at the hips and walk your hands out to a high plank position. Once there, tap each shoulder with the opposite hand alternately. Walk your hands back toward your feet and stand up to repeat. This movement warms up the shoulders, hamstrings, and core simultaneously.

Demonstration of inchworm shoulder taps — hinging at hips, walking out to plank, alternating shoulder taps 00:10 Demonstration of inchworm shoulder taps — hinging at hips, walking out to plank, alternating shoulder taps Watch at 00:10 →

2. Cat-Cow

Get on all fours. Begin by rounding your back up toward the ceiling (cat), then lift your chin slightly, drop your belly, and raise your chest and tailbone (cow). Move slowly between positions and focus on feeling the stretch through your spine.

Cat-cow mobility drill on all fours, alternating spinal flexion and extension 00:45 Cat-cow mobility drill on all fours, alternating spinal flexion and extension Watch at 00:45 →

3. High Plank Hip Rocks

From a high plank position, push your hips back toward your heels, then return to the starting position. Keep your core engaged throughout. This activates the lats and loosens the hips and lower back.

High plank hip rock — pushing hips back toward heels and returning to plank 01:15 High plank hip rock — pushing hips back toward heels and returning to plank Watch at 01:15 →

4. Alternating Standing Side Bend

Stand tall with soft knees and a lifted chest. Reach one arm up and over toward the opposite side, then repeat on the other side. This targets the obliques and lateral spine, improving side-to-side mobility.

Standing alternating side bend — reaching arm overhead toward the opposite side 01:45 Standing alternating side bend — reaching arm overhead toward the opposite side Watch at 01:45 →

5. Squat to Alternating Arm Raise

Squat down low, then as you rise, raise one arm up overhead. Alternate arms with each rep. Move in a controlled manner to warm up the lower body while activating the shoulders and improving coordination.

Squat with alternating overhead arm raise on the way up 02:15 Squat with alternating overhead arm raise on the way up Watch at 02:15 →

6. Deep Lunge with Overhead Reach (Right Side)

Step one foot forward into a low lunge. Keep your hips square and your core braced, then raise both arms up and overhead. Hold briefly at the top to feel the hip flexor and thoracic stretch before returning.

Low lunge with both arms reaching overhead — right leg forward 02:45 Low lunge with both arms reaching overhead — right leg forward Watch at 02:45 →

7. Deep Lunge with Overhead Reach (Left Side)

Repeat the same movement with the opposite leg forward. Matching both sides ensures balanced hip flexor activation and equal thoracic mobility work through the warm-up.

Low lunge with both arms reaching overhead — left leg forward 03:15 Low lunge with both arms reaching overhead — left leg forward Watch at 03:15 →

8. Seated 90/90 Knee Rotations

Sit on the floor with both knees bent at 90 degrees and feet flat. Brace your core and keep your chest lifted and hips grounded. Rotate both knees from side to side in a controlled motion. This is an excellent drill for hip internal and external rotation.

Seated 90/90 hip rotation — rotating knees side to side while keeping hips down 03:45 Seated 90/90 hip rotation — rotating knees side to side while keeping hips down Watch at 03:45 →

9. Lateral Lunges

Stand upright and step out to one side into a lateral lunge, bending that knee while keeping the opposite leg straight. Push back to center and switch sides. This opens the inner thighs and activates the glutes in the frontal plane — a commonly neglected movement pattern.

Alternating lateral lunges — stepping wide to each side with one knee bent 04:15 Alternating lateral lunges — stepping wide to each side with one knee bent Watch at 04:15 →

10. Downward Dog Walk

Start in a high plank, then shift into a downward dog position by driving your hips up and back. Once there, walk your feet alternately — bending one knee while straightening the other — to dynamically stretch the hamstrings and calves. Return to plank and repeat.

Downward dog with alternating foot walks to stretch hamstrings 04:45 Downward dog with alternating foot walks to stretch hamstrings Watch at 04:45 →

11. Jumping Jacks

Finish the warm-up with jumping jacks to elevate your heart rate. Jump your feet out while raising your arms overhead, then return. Stay light on your feet and keep the movement controlled. This ties the warm-up together by adding a cardiovascular element before you head into your main workout.

Standard jumping jacks to close out the warm-up sequence 05:20 Standard jumping jacks to close out the warm-up sequence Watch at 05:20 →

Moving Into Your Main Workout

After completing all 11 movements, your joints are mobile, your muscles are activated, and your heart rate is slightly elevated — exactly where you want to be before training. This sequence works as a general-purpose warm-up before strength training, HIIT, or any other workout format.