15-Minute Warm-Up Routine

Maximize your workout with these versatile and quick warm-up routines! In just 15 minutes, you will be better prepared for any workout program that you take on.

Workout Summary
Main Goal:	General Fitness
Workout Type:	Split
Training Level:	Beginner
Program Duration:	15 minutes
Days Per Week:	7
Time Per Workout:	15 minutes
Equipment Required:	Dumbbells, Kettlebell, Resistance Bands, Foam Roller, Mat
Target Gender:	Male & Female

Workout Description

Each 15-minute warm-up routine is designed to be used before each training session. You can choose from a full-body warm-up, lower-body warm-up, or upper-body warm-up based on your workout plan for the day.

The Importance of Warming Up

Warming up before exercising is crucial to prevent injuries and improve your performance. It prepares your muscles and joints for the upcoming workout by increasing blood flow and flexibility.

How to Warm Up

Begin with general movements that involve the whole body, like jogging or jumping jacks. Follow this with more specific exercises targeting the muscles you'll be working on.

Full-Body Focused Warm-Up

Exercise	Sets	Reps/Time	Rest
Foam Roller	1	5-10 min	30-45 sec
Jump Rope	1	1 min	30-45 sec
Jumping Jacks	1	1 min	30-45 sec
Bodyweight Squats	1	15	30-45 sec
Push-Ups	1	15	30-45 sec
Arm Circles	1	1 min	30-45 sec
High Knees	1	1 min	30-45 sec

Lower Body Focused Warm-Up

Exercise	Sets	Reps/Time	Rest
Leg Swings	1	15	30-45 sec
Walking Lunges	1	15	30-45 sec
Bodyweight Squats	1	15	30-45 sec
Leg Curls	1	15	30-45 sec
Calf Raises	1	15	30-45 sec
Foam Roller	1	5-10 min	30-45 sec

Upper Body Focused Warm-Up

Exercise	Sets	Reps/Time	Rest
Band Pull Aparts	1	15	30-45 sec
Push-Ups	1	15	30-45 sec
Arm Circles	1	1 min	30-45 sec
Shoulder Taps	1	1 min	30-45 sec
Band Rows	1	15	30-45 sec
Foam Roller	1	5-10 min	30-45 sec

Conclusion

Warming up is crucial to ensure you perform at your best and avoid injuries. Use these routines to prepare your body for any workout, ensuring a safer and more effective training session.