Dynamic Warm-Up Routine: 6 Minutes Before Any Workout

A dynamic warm-up moves your joints through their range of motion with controlled, repeated movements. It raises your body temperature, gets your muscles ready and lets you rehearse the positions you'll train in. It's what most coaches now recommend before workouts instead of long static stretches.

Dynamic vs static: quick reminder

• Dynamic: moving stretches (leg swings, lunges). Best before activity.
• Static: holding a position for 30–60 seconds. Best after activity or as separate flexibility work.

Full explanation: static vs dynamic stretching.

The 6-minute dynamic warm-up

1. Light cardio (60 s)

March, jog in place or skip. Get slightly warm.

2. Arm circles (30 s)

Small to big, forward then backward.

3. Torso twists (30 s)

Feet planted, rotate side to side, arms loose.

4. Cat-cow (30 s)

Mobilize your spine on hands and knees. See cat-cow stretch.

5. Leg swings, front-back and side-side (10 each per leg)

Hold a wall, grow the range gradually.

6. Walking lunge with a twist (8 per side)

Step forward into a lunge, rotate toward the front leg.

7. World's greatest stretch (3 per side)

Lunge, elbow to instep, rotate and reach up. See world's greatest stretch.

8. Deep squat hold with pry (30 s)

Sit into a deep squat (hold a doorframe if needed), gently push knees out with elbows. See ankle mobility exercises.

9. Sun salutation flow (2 rounds)

Reach up, fold, halfway lift, plank, cobra or sphinx, downward dog, step forward, rise.

Tailor it

• Before lifting: add bodyweight versions of your first exercise (empty-bar squats, push-ups).
• Before running: add ankle drills, butt kicks and high knees. See stretches before running.
• Before racket sports: add lateral shuffles and shoulder rotations. See stretches for tennis and padel.

Rules

• Control, don't fling. Momentum is fine; jerking is not.
• Start small, finish big.
• Stay pain-free.
• 5–10 minutes total is enough for most workouts.

Do it with Suppl

Suppl's full-body dynamic category has 8 moves, including arm circles, torso twists, walking lunge with twist, world's greatest stretch, sun salutation flow and deep squat hold, each with a timer and cue.

Frequently asked questions

How long should a dynamic warm-up last?

5–10 minutes for most workouts; longer before sprinting or competition.

Can I do static stretches in my warm-up?

Short holds are fine, but keep most of the warm-up dynamic.

Do I need a warm-up for a light workout?

A few minutes of movement is still a good idea.

Is a dynamic warm-up good for flexibility?

It improves active range for the session; long-term flexibility comes from regular static or PNF work.