Do You Really Need to Warm Up Before a Workout? Yes – Here’s Why

30 May 2025

Hello Ziddis! Most of us are always on our toes! Running, chasing, getting through the to-do lists! But before we tick off the workout part of our to-do list, there is one step we miss. Your body is screaming for you not to miss it, and that is the warm-up. We get it that you are super busy or sometimes super motivated and ready to smash your workout. But before you hop onto the treadmill, take a few minutes to ease into it with a warm-up. Based on your goal, your warm-up can differ. Here’s how to do warmup exercise in the right way

What Is a Warm-Up in Exercise?

A warmup exercise is a short session of low to moderate intensity movement that helps prepare your body for more intense physical activity. It increases your heart rate, gets your blood flowing to your muscles, loosens up your stiff joints and sends a message to your nervous system. It is a physical and mental shift gear for your body. Whether it is HIIT or yoga, your body needs a cue to prepare itself, and warm-up is the cue.

Warm-Up Exercises for Injury Prevention

One of the biggest benefits of warming up is fewer injuries. Stiffer muscles are more prone to strains, pulls and tears. Warming up boosts circulation and improves the elasticity of your muscles, tendons and ligaments. This makes them more resilient under stress. Here are some quick warm-up exercises for injury prevention:

30 seconds of jumping jacks
10 arm circles forward and backwards
10 bodyweight squats
10 alternating walking lunges
15 seconds of high knees

With this sequence, you can activate your whole body and get your joints moving safely

Warmup Exercises for Muscle Activation

You can not expect your muscles to help you work hard if you have not properly woken them up! Muscle activation is extremely important when it comes to warm-ups. You must ensure your key muscles like glutes, core and shoulders are properly engaged before the real workout starts. Warm-up exercises for muscle activation improve movement patterns, reduce overcompensation and help you lift heavier weights or move more effortlessly and with better control.

Try these warm-up exercises for muscle activation before your workout:

2 sets of 12 Glute bridges
10 steps on each side of the resistance band lateral walks
Arm swing and shoulder rolls for 1 minute
Standing leg swings 10 reps per leg.

These movements help activate your important muscle groups for a seamless, smoother, intentional and more engaging workout.

Warm-Up Exercises for Mental Focus

Your warm-up is not just about making your body ready, but also your mind. It is about sharpening your focus. Whether you have had a stressful day at work or just rolled out of bed, those few minutes to prep your mind to mentally transition into workout mode can help your nerves and your body.

Here are some warm-up exercises for mental focus:

Deep breathing- inhale for 4 seconds and exhale for 6 seconds. Repeat for 1 minute
Light jogging or spot running for 1 minute
Dynamic stretches like the torso twists and side bends for 2 minutes
Setting a quick intention for your workout.

This mini morning routine can help you ground your energy and get your head in the game.

Takeaway for Warmup Exercise

Warmup exercise is an unskippable step of your routine. It protects you from injuries, helps activate your muscles correctly and brings focus to your workout. Even if you do warm-up exercises for 10 minutes, that is enough movement to make a huge difference in your workout session. So what are you waiting for? Fill up your shaker bottle, put on your comfy joggers and let’s have a great workout session.

The next time you’re tempted to skip the warm-up, remember, it is not a waste of time. It is your body’s permission slip to go all in. Start strong, stay safe, and train smart.