Aerobic Fitness Running

7 dynamic exercises for a quick warm-up

7 dynamic exercises for a quick warm-up

Discover dynamic exercises that will allow you to warm up quickly before sporting activity.

During a sports training routine, it is essential to warm up the muscles beforehand. Warming up prepares both body and mind for activity. Here we suggest you discover some dynamic exercises for a quick warm-up.
To begin with, these types of exercises are distinguished by their simplicity. Nevertheless, they have a significant impact at the cardiopulmonary level and are helpful for the prevention of injuries.

7 dynamic exercises for a quick warm-up 

quick warm-up

Dynamic exercises are performed with fluid and controlled movements. Their primary function is to lengthen the muscle fibres to prepare the body for more demanding physical activity.

They can increase muscle strength and flexibility. They optimize muscle performance. Discover below 7 exciting exercises. Do you dare to practice them?

Feet up

This is one of the most recommended quick warm-up exercises by experts because it helps increase blood flow.

  • Stand upright with your back straight and your legs apart.
  • Grab one of your feet and lift it to waist height. To do this, bend your knee to the side.
  • Take it slow and switch legs with each repetition. Simultaneously stretch your arms before and after the movement with your feet.
  • Repeat the exercise 10 times.


You can apply this exercise to specific areas of the body or all together—for example, the neck, shoulders, trunk, knees and ankles.

  • It consists of rotating the selected area clockwise, then vice versa.
  • Practice three repetitions for each side of the body.
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Extended legs

  • The goal is to stretch your legs lengthwise, so they are one behind the other. Bring your left leg back until the sole of your foot is on the floor.
  • Both legs should be bent; from there, raise your left arm, extending it above your head.
  • Then bring both legs towards the body’s central axis so that the one that was before in front goes back and vice versa.
  • Intersperse the stretch with each arm as you change the location of the legs.
  • Do between 5 and 8 repetitions.

Controlled breathing

This exercise focuses on breathing: it involves inhaling and exhaling air carefully while making small movements. In all other activities, you have to control the airflow; here, the airflow is the central protagonist of the stretch.

  • Take a deep breath and simultaneously raise your arms.
  • Next, bend one leg forward and expel the air you had been holding.
  • Do 6 reps.

A hand that holds the leg

  • This dynamic stretch begins in a standing position. Bring one of your legs back and, with the hand on the same side, grab your foot.
  • At the same time, extend the other arm upwards.
  • Do 5 repetitions on each side.


  • Bend your elbows at chest height, then perform a simple lunge. The front leg is bent so that it forms a 90-degree angle.
  • You should be able to swap the position of your knees with each rep.
  • Do up to 10 reps.

Front Kick

  • Standing, choose one leg to stretch to the maximum with your hip while stretching the opposite arm forward.
  • It would help if you controlled the descent of the leg so that you could lift the other.
  • Repeat the movement about 5 times. In this stretch, you simulate a leg kick.
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A quick and effective warm-up routine


You should perform these simple exercises with minimal effort, but be sure to benefit your body. It’s a short routine. Of course, you must pay attention to what your body tells you. You can extend the performance if you need to warm up more.

A good warm-up means more flexible joints and muscles. When this happens, you feel that the range of motion in every part of your body has increased, and there is less muscle tension.