The BEST Warm Up Routines

Posted by Kayla at
Warm up routine

So many people underestimate the importance of a proper warm up before their workout. Getting warmed up  before you exercise can be the difference between having a successful workout where your body works at its best, or a workout that could potentially lead to an injury.

Now you are probably asking “But WHY is a warm up SO important, Kayla?” Well think about it this way, when you start exercising a number of changes are happening in your body. These can include an increase in your heart and breathing rates, and an increase in blood flow to your muscles, as well as increased activity from your nervous system. All of these changes don’t happen straight away, so it is important to give your body a few minutes to warm up in order for these adjustments to happen gradually.

This is especially important before a high intensity workout, to help prevent fatigue and unnecessary injury as well as help you get the most out of your session. A warm up usually consists of some form of gentle cardiovascular (cardio) exercise and it doesn’t have to take a long time, but you DO need to do it!


Here are three of my FAVOURITE warm up routines:

With each routine, you’ll need to repeat the three cardio exercises as many times as you can in 5 minutes. Remember that you are just warming your body up, not working out. So take it slow to begin with and gradually increase your speed and intensity as you go.

kayla itsines ab bike
ROUTINE ONE


50 Skips
How To:
You can use a weighted or regular jump rope for this. Start by jumping 1 to 2 inches off the floor giving the rope just enough space to slip under your feet. Only the balls of your feet should touch the floor. Make sure this movement is coming from your wrists and forearms, not your shoulders.

20 Star Jumps
How To:

Start in a relaxed position with your feet together, knees slightly bent and your arms by the side of your body. At the same time, jump both of your feet outwards so that they land just outside your hips and raise your arms outwards and upwards so that your hands touch directly above your head. Quickly jump your feet back to together while also bringing your arms back down to either side of your body and repeat.

50 Ab Bikes
How To:

Lie flat on a yoga or gym mat with your legs straight out in front of you. Place your hands behind your earlobes and slowly lift your head and shoulder blades off the floor. Bend your knees so that your shins are parallel to the floor. Slowly extend your left leg before bringing it back in towards your chest, and then repeating with your right leg. This should create a pedalling motion, much like riding a bike! Once you’ve got the hang of this, you can add a twist with your upper body. This means that as bring your right knee into your chest, you twist your upper body so that your knee meets your left elbow and so on.


mountain climber
ROUTINE TWO


50 High Knees
How To:
Stand up tall with your feet shoulder width apart, arms hanging down by your side. Jump from one foot to another, lifting each of your knees as high as possible - just as if you’re running on the spot! The aim is to get your knees up as high as you can, use the height of your hip as a guide.


50 Kickbacks
How To:
Stand up tall with your feet shoulder with your feet shoulder width apart. Place your hands behind your body, so that they are resting lightly on your glutes. Jump from one foot to another and kick each foot back so that the heel of your shoe gently touches your hand. Once again, this exercise is a lot like running on the spot!


50 Mountain Climbers
How To:
On a yoga or gym mat get into a pushup position, with your hands are slightly wider than shoulder width apart and your feet together behind you. Raise your right foot off the floor and then bring your knee as far into your chest as you can. Return to your starting position and repeat this with your left leg. Continue alternating legs for the required amount of reps.

S

ROUTINE THREE


50 Skips
How To:

You can use a weighted or regular jump rope for this. Start by jumping 1 to 2 inches off the floor giving the rope just enough space to slip under your feet. Only the balls of your feet should touch the floor. Make sure this movement is coming from your wrists and forearms, not your shoulders.


50 High Knees
How To:
Stand up tall with your feet shoulder width apart, arms hanging down by your side. Jump from one foot to another, lifting each of your knees as high as possible - just as if you’re running on the spot! The aim is to get your knees up as high as you can, use the height of your hip as a guide.


50 Mountain Climbers
How To:
On a yoga or gym mat get into a pushup position, with your hands are slightly wider than shoulder width apart and your feet together behind you. Raise your right foot off the floor and then bring your knee as far into your chest as you can. Return to your starting position and repeat this with your left leg. Continue alternating legs for the required amount of reps.

I hope these routines will encourage you to warm up properly before your workouts! Remember girls a happy, healthy and fit body requires you to look after it and make sure you are giving it the best chance possible to be the best it can be.


Love, Kayla xx

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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