A proper warm up is an integral part of any workout program. It should be, at least. But it’s also one of the most often neglected aspects of well-rounded training. I get it.

People want to get to the real workout.

People get excited to move heavy things.

And sometimes a thorough warm up seems in the way—like a nuisance.

You know what else is annoying, though? Aches, pains, and injuries. If they get bad enough, they’ll put you completely out of commission. No workouts, no progress, no good.

One of the simplest ways to bolster the body against potential aches, pains, and injury is a good warm up.

It’s time we stop skipping warm ups. They’re a small investment with a massive return.

That’s why I’m giving you a simple bodyweight warm up you can literally do anywhere. Warming up doesn’t need to be technical, advanced, or fancy. Even something simple allows you to reap a slew of benefits.

Why You Need a Proper Warm Up

If you want to get the most out of your body (and your training program), you simply can’t show up to the gym and dive into your workout. You need to prepare. Your muscles need to get ready to be used.

No, a few light sets of the bench press simply doesn’t cut it.

Consistency is key to results and injury derails consistency. A pulled hammy will render even the best workout program in the world obsolete. In order to keep firing on all cylinders consistently, you need to be warming up before every single workout.

A great workout starts with a proper warm up, which will:

– Prepare the body for activity
– Activate muscles
– Raise core temperature (literally warming you up)
– Increase blood flow
– Improve muscle elasticity

Each of these is individually awesome on a physiological level, but the whole is even greater than the sum of its parts.

A few minutes at the beginning of your workout is all you spend, optimal health and performance is what you gain.

Think of Cold Muscles Like a Frozen Rubber Band

Ever stretch a frozen rubber band? My mom always used rubber bands to keep bags in the freezer closed. (I can’t tell you how many I broke trying to sneak frozen chocolate chips as a kid. I’m basically a frozen rubber expert at this point.)

Here’s the deal: the rubber band doesn’t move very easily—or very well—and is much more susceptible to snap. The same basic idea applies to your muscles when you haven’t warmed up.

If you want to keep your body healthy and happy, you need a proper warm up.

If you want your body to perform at its peak, you need a proper warm up.

Pressed for time? You still need a proper warm up.

You always need a proper warm up. Period.

The Best Kind of Warm Up

There’s no one size fits all for warm ups. Because they’re intended to prepare you for your workout, warming up can vary as much the training itself. (And often should.)

Ideally, the best kind of warm up will include:

– Dynamic mobility (like stretching, but not static)
– Stability work
– Sweat (you should get warm)
– Workout-specific muscle activation

Realistically, the best kind of warm up is the one you’ll actually do.

If warming up is impromptu or over-complicated, you simply won’t be reaping all of the benefits. For optimal health and performance, you need a simple warm up that checks all the boxes.

That’s why I’ve designed this simple bodyweight warm up you can literally do from anywhere. It doesn’t matter if you’re at the gym, in your living room, or at the park, do this to get warm, keep healthy, and perform your best.