All You Need to Know About Dynamic Warm-Up Exercises

Who hasn’t skipped their warm-up once or twice (or every time) before diving into their workout? It’s tempting – I get it. You only have so many hours in a day. You might have kids or only so much time before you have to head to work. Maybe you are in a rush or just not feeling it so you want to get through the workout and get out. Perhaps you are in your teens and think you don’t need to warm up. But trust me; warming up IS a necessity whether you are 18, 38, or 88. Only have 45 minutes to work out or 2 hours.

It’s a crucial part of any workout. Here’s why:

  • Helps prevent injuries. Warm muscles are safe muscles. Cole muscles are an injury waiting to happen.
  • Makes your workout smoother. Weights move easier, joints mobility is greater, and your focus is better.
  • Preps your muscles for action. Cold muscles can’t generate the same amount of force as warm ones.

So, do yourself a favor – don’t skip the warm-up!

But most people who warm up regularly don’t warm up properly. You would be surprised by how many people I see walking into the gym and thinking a few warmup sets is enough. Then there are those who think static stretching is a great pre-workout warm up. Neither are good, so how should you do it?

The Fantastic Science Behind Dynamic Warm-Up Exercises

Dynamic warm-up exercises get your heart racing, quite literally. They send the blood pumping to every nook and cranny of your body. When your blood is pumping, nutrients are racing throughout your body flooding into each cell. So, you’re basically fueling your muscles before the workout starts.

This is great because there is already an abundant source of energy flowing into each cell at the onset of a workout. That means ATP (Adenosine Triphosphate, cellular energy) can be made much more quickly and power generation is at a much higher production level.

These actions increase your body temperature, which in turn makes the muscle more limber and reduces the chance of injury.

Dynamic Vs. Static Stretching: The Ultimate Showdown

Dynamic stretching Vs. static stretching. Which one is better for a warmup, and why is it dynamic?

Static stretching is like the studious sibling. It’s slower and more focused, kinda enjoyable post-workout when your body needs to cool down. Stretching statically is great to loosen up a tight muscle after a workout or on an off day to help reduce DOMS (Delayed Onset Muscle Soreness). It’s also great to help improve range of motion, but otherwise that’s it. That’s the entire play for static stretching. \

stretching, sports, woman

If static stretching were tostitos, dynamic stretching on the other hand is like a plate of nachos. It’s more enjoyable. While static stretching is, well, static and stationary, dynamic stretching is active and gets your whole body moving. It can do all that static stretching does, but with additional benefits of warming up muscles and getting ready for the work.

So, both got their place. But for warming up, dynamic stretching takes the trophy. Now, let’s get onto some dynamic warm up exercises.

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Top Dynamic Warm-Up Exercises

These gems here get your blood pumping, your muscles warm, and your body ready to hit that workout. I suppose you could say this is an all-time favorite list that can work for pretty much any workout and should be used regularly for various reasons.

Hip Circles

Just how it sounds – like drawing big ol’ circles with your hips. Put your hands on your hips, feet shoulder-width apart, and just start swirling. Start off with ten circles clockwise, then switch it up with some anti-clockwise action. This will get your hips loosened, even if it looks a bit weird.

Arm Circles

Stand straight and stretch out your arms to the side. Now, draw circles in the air with your arms. Start small, and gradually make ’em bigger. 10 circles forward, then reverse.

Arm Swings

Like arm circles, but you’re swinging those bad boys front to back now. Stand straight and swing your arms forward and backward. Do this 15 times.


Raise those knees up high – one at a time as high as they can go. Keep your back straight, and don’t forget to engage that core! As you warm up, go faster. Then faster. Hit these about 20 per side or so. More if you need to.

Heel-to-Toe Walk

Walk an imaginary tightrope. Take a step forward, placing your heel directly in front of the toes of your other foot. Then, just keep going. Make sure to pause for balance if required. This one’s great for improving balance and coordination.

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Lunges with a Twist

Start with a standard lunge, stepping forward with one foot and lowering that knee until it’s at a 90-degree angle. Now rotate your upper body towards the side of the front leg before coming back to center. Now stand up, switch legs, and repeat 10 – 12 times per side.

Step Up and Over

Find a bench or a step. With your right foot, step up onto the bench, then lift your left leg also up and over to the other side of the bench. Step down with your right foot followed by the left foot.

Leg Swings

Grab a wall or anything stable for support. Face it, stand tall, and swing your right leg forward and then backward. This isn’t contest, so take it slow and controlled, up to the level where you feel a nice stretch. Switch legs after 10-15 swings.


This one involves crossing one foot over the other as you move sideways – like doing the grapevine dance step. Remember to keep it light and fast on your feet!

Lateral Lunge

It’s like a standard lunge but sideways! Stand straight, take a step to the side with the right foot, shifting your body weight over the right leg, bending it to a 90-degree angle, and keeping your left leg straight. Then push back up to the starting position. Swap sides after about 10 reps.

Remember folks, it’s not about perfecting these moves right off the bat. It’s about getting your body moving, warming up, and prepping for that workout.

Dynamic Warm-Up Exercises for Specific Activities

Above are the all-time favorites, and while they are great, there are some movements or movement stacks which are more suited to various activities. Hip circles are a great first step when running, but you can’t go from hip circles to sprints. You need something in the middle to help get you going. Same for arm circles to heavy bench or from some bodyweight pushups to heavy Turkish get-ups.

Running pre-workout

  • Arm Swings: Stand straight, swing your arms back and forth like a pendulum. Do 20 swings to loosen up.
  • High-Knees: March on the spot, bringing your knees up to waist height. Do 20 knee raises, getting faster as you go, to get that blood flowing!
  • Butt Kicks: Jog on the spot but bring your heels up towards your glutes, like you’re trying to kick your own behind.
soccer, running, sports

Before Strength Training

  • Arm Circles: Stretch out your arms to the side, draw circles in the air. 15 circles forward getting bigger as you go, then reverse.
  • Squats: Lower your torso by bending your knees and then standing right back up. Pretend you’re about to sit on an invisible chair.
  • Hip Circles: Hands on hips, roll your hips clockwise and then reverse. Feels weird, looks weird, but it works I swear.

HIIT Workouts

  • Jumping Jacks: Jump up, spread your legs, and clap your hands above your head. Repeat a good number of times.
  • Mountain Climbers: Get in a plank position, pull one knee in towards your chest at a time, return to start, and pull in the other. You’re now scaling mountains (on the floor)!
  • Burpees: Bend over, kick your feet back (plank position), return to a squat, then jump up and spread your arms overhead.


  • Neck Circles: Slowly roll your neck clockwise and then reverse.
  • Shoulder Rolls: Raise your shoulder, roll them back and drop. Repeat this slow-motion shrug.
  • Cat-Cow Pose: Get on your fours (like a table), round your back upwards (like an angry cat), then arch your back (like a cow). Breathe in and out as you switch poses.

Just like blind dates, going in warmed up and prepared makes the actual thing less scary (and potentially more fantastic). Modify your warmup to what your workout looks like, and you will have an amazing workout.

Tips for Successful Dynamic Warm-Up Execution

Now, we’re going to look at some super neat tips to help us rock these warm-ups.

But before that, remember what a dynamic warm-up is. It’s a series of exercises you do before your main workout. Instead of just standing or sitting while you stretch, you’re moving around. These warm-ups are not just important, they should be mandatory.

Tip 1: Proper Form and Technique

I remember when I was young and my mum would always nag me about sitting up straight and the dangers of slouching. Turns out, she was on to something but in a far more expansive way that she intended. Proper form matters, even when you’re just warming up. Doing exercises the right way not only helps prevent injuries but also primes your muscles to work to their maximum potential during your workout.

Whether you’re swinging your arms or jogging in place, remember – form is king. So, take it slow, follow instructions carefully, and maintain control of your movements. It might feel weird at first, you might not be great at it when you begin, and it might take a bit longer, but your muscles will thank you both when you hit that workout and in about 20 years when you can still move like you used to.

Tip 2: Duration and Intensity

More isn’t always merrier. Drawing out your warm-up longer than a Hollywood blockbuster isn’t going to bag you extra fitness points. Instead, try to hit that sweet 10-15 minute mark. Reach a point where your heart rate is up, your body is warm, and you’re geared up enough to perform the work you planned and not an inch further.

As for intensity, think JV vs Varsity. Each warm-up exercise should be performed in a smooth and controlled manner, focusing on the motion and not the speed. It’s your body’s prep for your workout, not a competition.

Doing too much will exert too much energy and actually work against you when you get into it.

Tip 3: Tailoring Warm-ups to Individual Needs

Here’s the thing – we’re all unique. Just like no two waves are identical, no two bodies are the same. So if your buddy’s warm-up style involves channeling their inner ninja while yours leans closer to walking around like a real life Frankenstein, that’s fine.

Customize your warm-up to suit what works best for you and the work you will be doing. Runners may focus on dynamic leg movements, yoga enthusiasts may dig and dwell into deep stretches, and extreme workout folks could well mix and match to their heart’s content.

It doesn’t need to look like anyone else’s warmup. It’s yours.

Tip 4: Taking the “Warm-Up” Part a Little Too Lightly

No one pops out of the womb doing 100 push-ups a minute. Everyone needs to start with the basics. Treat the warm-up like the important thing that it is.

The opening act that sets the tone for the game, concert, event. Same for your workout. The warmup determines how well the rest of the session will go.

Tip 5: Don’t rush your warm-up. Every move counts!

The infamous mistake numero one: incorrect form. You might think you look like a master swan-dancer with those arm swings, but incorrect form can be a sneaky path towards injury.

Maintain good posture and if that means you have to go slow and steady, so be it. Quick movements too soon can lead to pulled muscles and other injuries. The younger crowd isn’t as prone to injuries as us older folks, but a pulled groin is a pulled groin.

Tip 6: Mix it Up

No one likes being stuck in a rut. It’s boring and demoralizing. Don’t marry one warm-up drill, play the fitness field. The more variety, the better your overall prep game.

Toss in some jumping jacks with your lunges. Frolic with the forward leg swings. Keep it interesting, and tailor it to whatever you are doing.

Curtain Call: The All-Mighty Dynamic Warm-Up

Alright. Hope you learned something here. I’ve gone over the what, why, and how’s behind warming up and called out some pesky mistakes that people love to make. Dynamic warm-ups aren’t just about breaking a mild sweat or making weird movements with your body. They’re about prepping for the workout it’s about to perform.

In closing, here is the summary on dynamic warmups and why you need them. Let’s break it down:

  • Injury Prevention: It limbers you up and keeps those nasty sprains and strains at an arm’s length.
  • Performance Boost: Warming up kicks your heart, muscles, and nerves into high gear, getting you ready to destroy that workout.
  • Mood Elevator: A well-executed warm-up works like magic for your mood.

Now take this knowledge about dynamic warm up exercises, and apply it. Add dynamic warm-up exercises to your workout routine and watch your performance level shoot up like a rocket.

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Author Pic: Brandon

Brandon's Approach to Training

I'm not just any fitness coach. I'm the engine behind CONDITIONerd. My history is packed with sports from my school days, nearly a decade serving as a Marine, and over 17 years tackling every challenge the fitness world could throw at me.
I'm certified in everything that counts—personal training, sports nutrition, bodybuilding, and even corrective exercises to keep you injury-free. At CONDITIONerd, I'm all about setting down the challenge for you to break your limits. No taking the easy way out.

This is your adventure, but remember, I've got your back every step of the way. Are you ready to boost your game? Let’s do this, and let’s do it right

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