The Very Best 10-Minute Warm-up for just about any Workout


My 10 Minute Joint Mobility Warm-Up!

Video taken from the channel: Steph Rose


10 MINUTE ACTIVE STRETCH No equipment, full body, warm up or cool down | Dr. LA Thoma Gustin

Video taken from the channel: Dare To Be Active with Dr. LA Thoma Gustin


10 Minute Warm Up for At Home Workouts

Video taken from the channel: Amanda Louise Fit


Popsugar Fitness: 10 Min Ultimate Warmup

Video taken from the channel: maurices


Quick 10 Minute VOCAL WORKOUT! Vocal Exercise (subtitles)

Video taken from the channel: Cheryl Porter Vocal Coach



Video taken from the channel: Emi Wong

Rotate the upper body toward the support leg. Facing forward, bend to the opposite side of the support leg. Switch your support leg and repeat. Repeat 5 times on each side.

Tags 10-minute warm-up functional warm-up how to warm up effectively most effective warm-up warm up before any workout. The Most Effective 10-Minute Warm-up for Any Workout | MapMyRun If your usual warm-up is five minutes at an easy pace on a cardio machine, a slower-paced jog or walk before you start a run or fitness walk, or—worse—nothing at all, stop doing all of these. What you need is a functional warm-up. A good warmup jumpstarts your central nervous system, priming your muscles to play sports and to handle more weight so you can accomplish more in less time. And a great warmup.

Place a foam roller under your bottom leg halfway between your hip and knee. Slide your leg up and down along the foam roller, moving it from the top of the knee to the base of the hip. Try to work over the more tender areas as you can tolerate.

Repeat in 30-second to 2-minute intervals. A 10to 15-minute dynamic warm-up is also a great way to work on the movement patterns you will perform during your strength training. If you will be doing heavy Squats, it’s a good idea. It’s also a 10 minute workout routine so you can be done quickly and get on with your day!

You will love this workout! Remember to warm up and cool down (I have some videos for this on my channel). For each circuit in this 10-minute workout, you have 2 minutes to complete the following moves. Use the remaining time left over for rest until the 2 minutes are up, and then do the circuit over. The 5or 10-Minute Fat-Burner 10 Burpees 20 Pushups 30 Alternating Lunges 40 Jumping Jacks 50 Situps 40 Mountain Climbers 30 Alternating Lunges 20 Pushups 10 Burpees.

Ready to fire up your abs?“Um, your warm-up is tougher than my actual workout!” The dynamic warm-up above is designed for people who are doing serious training. If you are doing heavy deadlifts and squats and overhead presses, a proper warm-up could keep you out of a career-ending injury. This 10-minute video prepares you for any workout, helping to prevent injury and post-workout soreness.

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List of related literature:

The purpose of this type of warm-up is to allow the body to gradually adjust to the changing physiological demands of the exercise session without undue fatigue.

“NSCA's Guide to Program Design” by NSCA -National Strength & Conditioning Association, Jay Hoffman
from NSCA’s Guide to Program Design
by NSCA -National Strength & Conditioning Association, Jay Hoffman
Human Kinetics, Incorporated, 2011

The first 5 to 10 minutes and the last 5 to 10 minutes of these workouts should be used to warm up and cool down.

“Developing Endurance” by NSCA -National Strength & Conditioning Association, Ben Reuter
from Developing Endurance
by NSCA -National Strength & Conditioning Association, Ben Reuter
Human Kinetics, Incorporated, 2012

A good warm-up includes at least 5 minutes of an activity before the intensity is increased.

“The Athlete’s Guide to Diabetes” by Sheri R. Colberg
from The Athlete’s Guide to Diabetes
by Sheri R. Colberg
Human Kinetics, Incorporated, 2019

The focus of this section is warm—up before an event, but the applications are similar for a warm—up before the main set of a workout.

“Triathlon Science” by Joe Friel, Jim Vance
from Triathlon Science
by Joe Friel, Jim Vance
Human Kinetics, 2013

The warm-up helps you to get ready for your workout.

“Fitness for Life: Middle School-2nd Edition” by Corbin, Chuck B., Le Masurier, Guy, Lambdin, Dolly
from Fitness for Life: Middle School-2nd Edition
by Corbin, Chuck B., Le Masurier, Guy, Lambdin, Dolly
Human Kinetics, 2017

This type of warm-up typically includes general calisthenics performed at a lower intensity than in the workout stimulus.

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

Workout 2: Tabata Sets Perform a 10-to-15-minute warm-up, then complete 8 rounds of 20 seconds of a single exercise (burpees, jumping jacks, mountain climbers, kettlebell swings, squats, treadmill running, cycling, rowing machine—you choose) with 10 seconds of rest between rounds.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

This general warmup should be followed by a specific warm-up that consists of performing some of the session’s exercises at a low intensity.

“Training for Speed, Agility, and Quickness” by Lee E. Brown, Vance Ferrigno
from Training for Speed, Agility, and Quickness
by Lee E. Brown, Vance Ferrigno
Human Kinetics, 2005

Thus, general warm-up seems more appropriate than passive when the goal is preparing the body for demanding physical activity.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

Warm-up before the higher-intensity portions of workouts is assumed.

“The Power Meter Handbook: A User's Guide for Cyclists and Triathletes” by Joe Friel
from The Power Meter Handbook: A User’s Guide for Cyclists and Triathletes
by Joe Friel
VeloPress, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • hi LA, just stumbled upon your videos recently and was happy to learn that you are a PT. I’m currently an SPT at UCSF/SFSU. I hope you don’t mind, but I will definitely be using your videos as inspiration when I prescribe exercises to my future patients!

  • Thank you, LA! I’ve been a huge fan of yours for such a long time, but now with the quarantine, I’m converting all my friends and family to your fans too!:-) Your videos are so well done, and easy to understand, so I feel confident I can send them to my parents, who don’t exercise as much, and it will help them stay active during this crazy time. Seriously, thank you SO MUCH!! You are so amazing and inspiring!

  • EMY, please make one workout video for height growth… please please please please please please pleaseee pleeeease please please��

    I am currently following ur 21 day challenge for long legs

    please make one for height….
    ur workouts are very effective…
    please ��☺

  • I don’t feel a stretch when I do the lying trunk twist where are we supposed to feel that exercise? Is there a way to modify it other than by lifting the legs?:)

  • This girl has been training for years still with a flabby stomach and lacks any sort of significant muscle definition. Yet she coaches random strangers on how to get fit with lazy and half-assed workouts, you can call it accommodative however you like, but it’s simply the truth. For a trainer with an actual credible body to look at, follow Allela Sagra’s workouts.

  • Honestly, out of all of the fitness, strengthening, posture, etc. social media accounts out there, I am beyond grateful to have found yours. After playing club soccer and track for 15 years, I had to have 2 knee surgeries (all too familiar for you haha). It was really hard and depressing seeing how much I had lost, and it demotivated me to become active again. I realized that I had to see it the other way around: I was not going to be how I was, but I can make a comeback for ME. And the next day, I found your page. You helped me, and continue to help me, every day to be active and healthy. I found “me” again. And I don’t even know you!! You make sports and workouts seem more manageable and you take out the fear of taking that first step. You explain things and teach in a way that makes me feel safe knowing I won’t injure something. So, thank you from the bottom of my heart, La, for all that you are doing and continue to do for us. -Gianna

  • Thanks for this. After long sedentary lifestyle, this video helps me lossen up my muscles. Btw, would appreciate if you also mention when to inhale and exhale.

  • Hii emi I am very happy with your workout.please make a video for 40 years women.My mom wants to lose weight but she also have spinal cord please suggest best workout for my mom

  • I have been so inactive during this quarantine and actually for the past few months. I’ve actually developed knee pain from being sedentary….. So finding your instagram page and now your youtube channel has inspired me to get moving again! 10 minute stretches like these are so much less intimidating than full-on work out videos but I’m excited to try those next! You’re amazing!

  • I have never done a workout, but last Monday my class and I got an email from our gym teacher. He emailed us a link to a video on Facebook, but when I started watching it I knew that it wasn’t my level. Then I remembered that you do Instagram lives and then I thought let’s go on youtube and I saw that you did some beginner video’s and I thought let’s try it. After your workout, my legs felt like pudding. When I woke up yesterday, I had muscle ache in my thighs, so I guess it worked.
    It would be great if you could do a video or post something on Instagram with some healthy recipes!
    Thanks LA!!

  • you can do a series of exercises for muffin tops & love handles (side abs) for 2 weeks �� my biggest insecurity is at waist / muffin tops and abs:(

  • did this yesterday!! it was such a great pick me up workout. even though i wasn’t feeling like exercising before i ended up doing your beginner upper body after this! great work LA��������❤️

  • I did squats after almost 4 months of not working out and my thighs hurt so i did just this today in order to keep my body moving (taking it slow and working up to everything else) and i feel so so good! Thank you for making such wonderful videos that are not just easy to understand and follow but remember too.

  • Hi LA! Just wanna give big thumbs up for the “next move preview” you added to your video! It def helps to be ready for that upcoming exercise! Keep up the great work! ����❤️����

  • Очень люблю ваши видео, все мои тренировки не обходятся без ваших упражнений:) Вы для меня огромный пример и вдохновение! Вы очень крутая:))) Спасибо огромное!)

  • I just did both the ten minute lower body workout with this full body on and i feel rlly good and loose! Thank you! Great beginner workouts, or just simple workouts for a day when u need to loosen up! Thank you Dr. LA!

  • I’m going to start using this warm up everyday:))) thank you ���� I would also like to see if you have any breakfast,lunch, or dinner ideas/options for those who struggle with eating more healthy because I enjoy the recipes you cook on your instagram and would like to see more!

  • Thank you so much for these videos, I’m severely unfit and need to get in shape and this one in particular is really good for me to start small. I’ve been doing it everyday for a few days and today was the first day I didnt need to take a break half way through, so thank you!

  • This was honestly a good workout.
    I tried this after doing the 30 day workout.
    I’m currently on week 3. ����
    And I’ve seen such a HUGE change.
    Thanks emi.����

  • Everyone talking bout how they’re early

    While I’m still not able to get over the fact that she’s so beautiful I feel every workout video she becomes prettier and stronger
    I love you emi you’re one of those you tubers who are very natural and beautiful and real in their own way ty for everything <3

  • Hey La!! I’m a 17 year old ex-swimmer and I have had a lot of shoulder injuries throughout the 5 years I was swimming for.. can u do a work out that wouldn’t be too hard on the shoulders but still strengthen them over time because I would love to get back to swimming stronger than ever without having to fear for another injury