The Ultimate 5-Minute Warm-Up for Athletes

🔥A proper warm-up is essential before any workout to prevent injury and improve performance.

💪The warm-up consists of five exercises: quick feet, quick feet in and out, running on the spot, high knees, butt kicks, scissor jumps, and jumping jacks.

👍The exercises are performed for 25 seconds each, with a 10-second rest in between.

⏰The entire warm-up lasts for 5 minutes, making it a quick and efficient routine.

🌡️The warm-up is designed to increase your heart rate, improve blood flow, and prepare your muscles for the upcoming workout.

Why is warming up important?

—Warming up before a workout helps prevent injury, improves flexibility, increases blood flow to the muscles, and enhances overall performance.

How long should a warm-up last?

—A warm-up should ideally last around 5-10 minutes, depending on the intensity and duration of the upcoming workout.

Can I modify the exercises if I'm a beginner?

—Yes, beginners can modify the exercises by reducing the intensity, taking shorter rest periods, or performing low-impact variations.

Is a warm-up necessary even for short workouts?

—Yes, a warm-up is necessary before any workout, regardless of its duration. It helps prepare your body for exercise and reduces the risk of injury.

Can I skip the warm-up and start the workout directly?

—It is not recommended to skip the warm-up. A proper warm-up prepares your body for exercise, improves performance, and reduces the risk of injury.

00:06Welcome to the 5-minute warm-up for athletes.

00:49The first exercise is quick feet on the spot, which involves popping the arms and driving the knees while on the balls of the feet.

01:40Next, we have quick feet in and out, where we go out wide and together, pumping the arms at the same time.

02:29Running on the spot is the third exercise, focusing on driving the knees up and pumping the arms.

03:19The fourth exercise is high knees, where the knees are driven up to hip height.

04:35Butt kicks are the fifth exercise, involving flipping the heel up to the butt while keeping the hands back for cushioning.

05:03The warm-up ends with scissor jumps, where the legs come apart along with the hips and the arms move forward and back.

05:22Finish off the warm-up with jumping jacks, going wide and then together with the arms.