Ready, Set, Go: The Ultimate At-Home Warmup for Beginners

Jan 23

Deciding to embark on a journey to improve your health is more than just a commitment to fitness—it’s a powerful choice to enhance your overall quality of life. Every small step you take toward better health, starting with the way you warm up for your workouts, sets the tone for progress and consistency. A proper warmup isn’t just about preparing your body; it’s about laying the foundation for long-term success and feeling your best every step of the way.

Here’s a quick go-to warm-up to start your beginner workouts with. Keep this in your wheel house so that you always have it on hand!

Your Quick, Go-To Beginner Warm-up:

March in Place (1 minute)

Lift your knees gently, swinging your arms naturally.
Gradually increase the range of motion if it feels good.
This gets your heart rate up and activates your lower body.

Arm Circles (30 seconds forward, 30 seconds backward)

Extend your arms out to the sides and make small circles, gradually increasing to larger circles.
Reverse the direction after 30 seconds.
This loosens the shoulders and improves mobility.

Torso Twists (30 seconds)

Stand tall with your feet hip-width apart.
Gently rotate your torso side to side, letting your arms swing freely.
This warms up the core and improves rotational mobility.

Side-to-Side Step Touch (1 minute)

Step to one side, tapping the opposite foot behind.
Swing your arms or reach across your body for an added stretch.
This engages the legs and warms up the shoulders and chest.

Leg Swings (30 seconds per leg)

Hold onto a wall or sturdy object for balance.
Swing one leg forward and back in a gentle motion. Switch legs.
This increases hip mobility and warms up the legs.

Cat-Cow Stretch (1 minute)

Begin on hands and knees.
Inhale as you arch your back and lift your head and tailbone (Cow Pose).
Exhale as you round your spine, tucking your chin and pelvis (Cat Pose).
This warms up the spine, increasing flexibility, and improving circulation to the back and core muscles for better mobility.

*You can repeat this warm-up 2-3 times, if desired.

More Ideas: An Ultimate List of Beginner Warm-up Moves:

Heel Digs

Extend one leg forward, pressing your heel into the floor while flexing your toes upward. Alternate legs while swinging your arms. This activates the hamstrings and stretches the calves.

Standing Cat-Cow

Place your hands on your thighs. Round your back as you tuck your chin to your chest (cat), then arch your back and lift your head (cow). This warms up the spine and improves flexibility.

Ankle Rolls

Stand on one foot and roll the other ankle in a circular motion. Switch directions, then repeat with the opposite foot. This prepares your ankles for movement and prevents stiffness.

High Knee Pulls

Stand tall, lift one knee toward your chest, and gently pull it closer with your hands. Lower it back down and switch sides. This stretches the glutes and hips while improving balance.

Shoulder Rolls

Roll your shoulders forward in a circular motion a few times, then switch directions. This loosens up the neck and shoulders.

Standing Side Bends

Place your hands on your hips or reach one arm overhead, then slowly bend your torso to one side. Return to the center and switch sides. This stretches and warms up the sides of your torso.

Mini Squats

Perform small, shallow squats by bending your knees slightly and keeping your chest lifted. Focus on warming up the knees and quads without going too deep.

Standing Hamstring Curls

Lift one heel toward your glute, alternating sides. Swing your arms naturally or press them overhead to engage the upper body.

Calf Raises

Stand tall and rise onto the balls of your feet, then lower slowly. This activates the calves and improves ankle mobility.

Hip Circles

With feet hip-width apart, place your hands on your hips and make large circular motions with your hips, switching directions after a few rotations. This loosens up the hip joints.

Wrist Rolls

Extend your arms in front of you and make small, controlled circles with your wrists, then reverse direction. This warms up the wrists and forearms.

Knee Rolls

With feet together and knees slightly bent, place your hands on your thighs and make gentle circular motions with your knees. This warms up the joints and increases lower-body mobility.

Toe Taps

Tap your toes lightly on a step, a low platform, or the ground in front of you, alternating feet at a steady pace. This warms up the legs and improves coordination.

Open and Close Arms

Stretch your arms wide to the sides, then bring them together in front of your chest, as if giving yourself a hug. This warms up the chest and shoulders.

Standing Toe Touches

Extend one arm overhead, then reach down toward the opposite foot as you lift it slightly off the ground. Alternate sides to stretch and activate the hamstrings.

Pendulum Legs

Hold onto a sturdy surface for balance, and gently swing one leg side to side like a pendulum. Switch sides after a few swings. This improves hip mobility.

Butt Kicks

Jog in place while bringing your heels up toward your glutes. This warms up the hamstrings and gets the heart rate up.

Dynamic Side Reaches

Reach one arm overhead and to the side while stepping the opposite leg out. Alternate sides to stretch the torso and engage the core.

Scapular Squeezes

Pull your shoulder blades together as if pinching a pencil between them, then release. This activates the upper back and improves posture.

A proper warm-up is an essential step to prepare your body for a workout, and even beginners can benefit greatly from incorporating these simple movements into their routine. By starting with gentle exercises like marching in place, arm circles, or cat-cow stretches, you activate your muscles, improve flexibility, and reduce the risk of injury.

Whether you're heading into a strength session, a cardio workout, or even a walk, these beginner-friendly warm-up exercises will help you ease into activity while improving your overall performance. So, take a few minutes to set the tone for a great workout—your body will thank you!

If you want to take a little closer look at why a warm-up is such an important part of working out, check out my short post about it here.

Disclaimer: I am not a doctor, mental health provider, or a licensed dietician, and therefore this is not official licensed medical, clinical, or nutrition advice. These are things that I have implemented in my own life and utilized in my personal training and health coaching practice after spending a substantial amount of time studying and practicing these techniques in fitness, habit change, and nutrition (still, I’m not a dietician). They are not meant to cure any ailment, and they are certainly not meant to serve as a replacement for any mental or medical healthcare treatment. It is important to always consult your own physician before beginning an exercise, mental health, or nutrition or supplement program of any type.

Amy Branson