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5 bodyweights warm up for beginners

5 bodyweights warm up for beginners

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Warm up for beginners is essential before engaging in any physical activity. A warm-up helps increase blood flow to the muscles, improve range of motion, and prevent injuries. While there are many ways to warm up, using bodyweight exercises is an effective and convenient option. Here are some benefits of bodyweight warm up exercises.

Benefits of bodyweight warm up exercises

How hard should bodyweight warm up be?

The intensity for Warm up, particular for beginners should start from a low intensity and gradually build the intensity higher which allows body temperature to elevate while also preparing the muscles, joints and tendons for the main workout.


We have selected 5 best beginner warm up exercises which activates all the major muscles groups in our body.

1. Arm circles

Arm circles primarily targets the joints and muscles in the upper body such as deltoids and pectoralis. This beginner warm up exercise can be performed in 3 different sets. The initial movement are kept smaller to prime the shoulder joints and gradually the range of motion is increased. In addition to being a great warm up movement, arm circles also enhance the mobility of your shoulders.

Muscles worked

The arm circles work the shoulder muscles in 3 directions. It activates anterior, mid and posterior deltoid muscles. 

To watch the full warm up sequence on Youtube, follow the link below:

2. Marching in place

Marching in place is considered as a low-impact exercise and it does help to burn some extra calories. According to the American Council on Exercise, marching in place is a great beginner warm up for people those who are overweight. This exercise offers great cardio vascular benefits without the risk of injury that’s associated with high-impact activity.


3. Bodyweight Squats

Our warm up for beginners list cannot be complete without the bodyweight squat. Bodyweight squats is another low impact warm up routine that can be performed anywhere. The squats primarily works the muscles in the lower body including quadriceps, hamstring, glutes, soleus and gastrocnemius (calves).


4. Leg swings

Leg swings are excellent dynamic warmup for your lower body. This exercise when performed as a warm up, primarily works the hip flexors, glutes and legs for improving mobility and flexibility. This is a great bodyweight workout which can be added to one of the must-to-do warm up exercises for running beginners.


5. Jumping Jacks

Jumping Jacks is a cardiovascular exercise that engages every muscle group in your body, especially when you keep your core engaged to fire up the abdominal and back muscles. When performing the jumping jacks, you will not only burn fat but also toning the muscles too! Just be sure to keep a brisk pace to keep your heart rate up and maintain the aerobic benefits of this exercise.


To read more about the importance of warm up and the 10 benefits associated with warm up, read our article ” What is the importance of warm up? 10 benefits of warm up exercises“.


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Siji Premachandran

Siji Premachandran

Siji is one of the founders of Fitfoody. She has spent over a decade as a medical professional, using her experience and knowledge to create Fitfoody- a health and fitness platform. Siji is a CIMSPA certified fitness coach practicing in the UK and helping clients across the world get fit and healthy. Apart from creating workout plans and coaching her clients, she enjoys travelling and experiencing culture from all over the world.

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