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.
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