If you’ve ever jumped right into a workout or game only to feel stiff, sluggish, or worse, pull a muscle, you’re not alone. Skipping your warm-up might save time in the moment, but it can cost you later.
A dynamic warm-up is one of the simplest ways to get your body moving well and ready for the demands of a workout or whatever activity comes next.
In the video below, we show a collection of dynamic moves for you to choose from to create your very own 5–10 minute warm-up routine. These moves are designed to loosen tight spots, fire up your muscles, and set you up for success — whether you’re a competitive athlete, a weekend warrior or someone looking to get the most out of their daily exercise.
Why a good warm-up matters
Think of a warm-up as flipping the “on” switch for your body. It’s not just about breaking a light sweat, it’s about waking up your muscles, improving your flexibility, and lowering your risk of injury so you can move and perform your best.
Here’s what a dynamic warm-up can do for you:
- Increases core body temperature and blood flow to muscles
- Enhances muscle elasticity and lubricates joints
- Increases heart rate and respiratory rate, which is the body’s preparation for the demands of a workout
- Prepares the muscles and joints in a more sport-specific manner than static stretching
- Enhances coordination and motor ability and revs up the nervous system
Warming up in all three planes of motion
A well-rounded dynamic warm-up should prepare the body to move in all three planes of motion:
Sagittal plane: Forward and backward movements (such as marching or lunges).
Frontal plane: Side-to-side motions (such as lateral shuffles or side lunges).
Transverse plane: Rotational movements (such as twists or carioca steps).
By including movements from each plane, you’re not just getting warm—you’re preparing your body to move safely and efficiently in all directions, which is key for both performance and injury prevention.
Build your own dynamic warm-up
Instead of following one fixed routine, think of this video as a toolkit of dynamic moves organized by plane of motion. You can customize your warm-up by selecting two to three exercises from each plane that best fit your sport, workout, or how your body feels that day.
Each move is demonstrated clearly, with options to keep it simple or increase the challenge. Pick two to three exercises from each plane, perform each for 30–60 seconds, and complete the sequence in about 5–8 minutes.
This flexible approach ensures your warm-up is efficient, effective, and tailored to how your body needs to move. Click play on the video below to see all 13 dynamic exercises and learn how to put them together into a warm-up that works for you.
Dynamic vs. Static Stretching
Here’s a quick tip: save static stretching for after your workout. Those long, held stretches are great for cooling down, and should follow every workout. Pre-activity is all about dynamic, moving stretches to keep your muscles strong and ready to go.
The great thing about a comprehensive dynamic warmup routine is that it does not take any more time than the more traditional stretching method, but is much more focused, effective, and productive. Since your warmup routine sets the tone for the entire workout, these are just the qualities you should be looking for.
Ready to feel better when you move?
A good warm-up is like giving your body a head start—it sets the tone for a safer, stronger, and more enjoyable workout. If you’re unsure where to begin or want a warm-up tailored to your sport or fitness goals, we’d love to help.
The 5–10 Minute Dynamic Warm-Up Protocol
To properly prime your body for activity, our experts recommend a dynamic warm-up lasting 5 to 10 minutes. The goal is to elevate your heart rate and prepare your joints for the specific demands of your sport or workout. For a balanced approach, select a variety of movements below to ensure you engage all three planes of motion: Sagittal (forward/backward), Frontal (side-to-side), and Transverse (rotational).
1. Sagittal Plane (Forward & Backward)
These movements focus on linear motion, utilizing hip and knee flexion/extension.
Straight-Line Marches: March in place, focusing on arm movement to engage the hamstrings.
Quad Stretch Marches: While marching, reach back to gently grab your ankle, stretching the quadriceps with each step.
Lunges with Arm Reaches: Step into a forward lunge while simultaneously raising your arms overhead to improve mobility and balance.
Squat Reaches: Perform a standard squat, reaching toward the sky as you stand. (Optional: Add a controlled jump at the top for higher-intensity sports).
Calf Raises with Arm Circles: Rise onto your toes while performing large, controlled arm circles to improve circulation and calf flexibility.
Skipping: Skip in place or across the floor to increase your heart rate and prepare the neuromuscular system for linear progression.
2. Frontal Plane (Side-to-Side)
These movements focus on lateral motion, emphasizing hip abduction/adduction.
Side Bends: Bend side-to-side to activate the frontal plane and loosen the obliques.
Ice Skaters: Hop side-to-side, landing on one foot with a slight knee bend to engage the hips and improve lateral stability.
Inside/Outside Taps: While standing, reach across your body to touch the inside or outside of your heel with the opposite hand to mobilize the hips.
3. Transverse Plane (Rotational)
These movements focus on rotation and twisting, activating the core and hip complex.
Helicopters: With feet planted, rotate your trunk and arms to activate the hips and spine.
High-Step Twists: Drive your knee upward while rotating your torso to engage the core and hips in a rotational pattern.
Crossovers: Cross your feet while moving, initially reaching for the knee and progressing toward the toes as your flexibility improves, engaging hip internal/external rotation.
Crunch Marches: Bring your opposite elbow to your knee while marching to engage the obliques and hips in a controlled rotational movement.
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