THE 10 BEST DYNAMIC WARMUPS ATHLETES ACTUALLY USE

Feeling tight before your workout? A solid dynamic warm-up could be the difference between hitting a PR and sitting out with an injury. Whether you’re sprinting, lifting weights or attending a group workout class, how you warm up matters. Dynamic warm-ups get your blood pumping, muscles firing and mindset locked in.

This guide breaks down exactly what a dynamic warm-up is, why athletes never skip it and the 10 exercises that help you train hard, stay safe and move at your best.

WHAT IS A DYNAMIC WARM-UP?

A dynamic warm-up is a short routine of active, movement-based exercises that help prepare your body for physical activity. These exercises gently raise your heart rate, increase blood flow to your muscles and improve the range of motion in your joints.

Think of it like turning on your body’s engine before a workout. When you move through a dynamic warm-up, you’re telling your body it’s time to prepare for training. High knees and walking lunges are great examples: they get you moving with control through a full range of motion. That’s different from static stretching, like holding a hamstring stretch, which works better as a cool-down after your workout.

WHY DYNAMIC WARM UPS MATTER

Dynamic warm-ups matter because they prepare your body and mind for the workout ahead. They fire up your muscles, loosen your joints, activate your nervous system and sharpen your focus so you can train safely, move efficiently and perform at your peak.

Building the habit of warming up before every workout helps protect your body and unlock better performance. It’s one of the simplest ways to train smarter, not just harder.

Here are four science-backed reasons why dynamic warm-ups are a must:

• Injury prevention through joint and tissue prep: Boosts blood flow and gently activates muscles to help prevent pulls, strains and tweaks.
• Enhanced mobility for better movement patterns: Improves flexibility and control so you move more efficiently and with better form.
• Mental readiness and focus before high-intensity work: Movement helps shift your focus, clear distractions and prepares your mind to push through tough reps or high-speed drills.
• Improved muscle engagement for power, strength and speed: Activates your nervous system so you can tap into max performance from rep one.

10 DYNAMIC WARM-UP EXERCISES ATHLETES SWEAR BY

Below are 10 moves real athletes use to get warm, stay sharp and perform at their best. Each one is simple, effective and easy to work into any routine.

Lower Body Dynamic Warm-Ups

1. Leg Swings

This exercise warms up your hips, hamstrings and glutes, helping you improve stride and mobility before training.

• How to do it: Stand tall and hold onto a wall or support for balance. Swing one leg forward and backward in a controlled motion for 30 seconds, then switch to side-to-side swings for another 30 seconds. Repeat with the other leg.
• Ideal for: Runners, strength training, mobility-focused workouts.

2. Standing Hip Circles

This simple movement helps warm up your hips and improve your range of motion. It is especially helpful before leg day workouts or anything that involves lower-body mobility.

• How to do it: Stand tall and balance on your right foot. While balancing on your right foot, begin to bring your left knee up toward your chest, then slowly circle it out to the side. Lightly tap your left foot to the ground. Then lift your left knee back up and circle it back toward the center. Repeat 5–8 times in each direction per leg.
• Ideal for: Mobility work, lower-body exercises, compound lifts.

3. World’s Greatest Stretch

This stretch improves flexibility and mobility across your hips, hamstrings, spine and shoulders.

• How to do it: Step into a deep lunge with your left foot forward. Place your right hand on the ground and twist your torso to the left, reaching your left arm toward the ceiling as your eyes look past your fingertips. Hold briefly, return to center, then switch sides. Perform three reps per side. 3
• Ideal for: Full-body mobility, heavy lifts.

Upper Body Dynamic Warm-Ups

4. Arm Circles & Cross-Body Swings

This combination loosens up your shoulders and primes your upper body for any overhead or push-pull movements.

• How to do it: Begin with small arm circles forward for 15 seconds, gradually making them larger. Reverse direction for another 15 seconds. Follow with cross-body swings, swinging your arms across your chest and out to the sides for 15 seconds.
• Ideal for: Upper body days, G-Fit classes (yoga, HIIT, etc.).

5. Inchworm to Cobra Stretch

This dynamic combo builds flexibility through the hamstrings, shoulders and spine.

• How to do it: Stand tall, then hinge at your hips and reach toward the floor. Walk your hands forward until you reach a high plank position. Lower your hips and lift your chest into a cobra pose. Reverse the movement by walking your hands back toward your feet. Repeat 5 times.
• Ideal for: Functional fitness, yoga-based warm-ups, core workouts.

Cardio and CNS (Central Nervous System) Dynamic Warm-Ups

6. High Knees

High knees boost your heart rate while engaging your hip flexors, core and lower legs to prep you for high-speed work.

• How to do it: Stand tall and jog in place, driving your knees up to waist height with each step. Keep your core tight and pump your arms as you move. Continue for 30 seconds.
• Ideal for: Running, sprint prep, HIIT workouts.

7. Butt Kicks

This exercise loosens up your knees and activates your hamstrings for running or jumping sessions.

• How to do it: Jog in place, bringing your heels up toward your glutes with each step. Stay tall, keep your core engaged and use a quick tempo. Continue for 30 seconds.
• Ideal for: Cardio, running, jump-heavy workouts.

8. Lateral Shuffles

Lateral shuffles build quickness, coordination and activate the glutes through side-to-side movement.

• How to do it: Lower into an athletic stance with your feet shoulder-width apart and knees bent. Shuffle quickly to one side for 10 to 20 yards, then back in the opposite direction. Repeat for two rounds.
• Ideal for: Agility work, sports training, HIIT.

9. Jumping Jacks

Jumping jacks raise your heart rate while engaging your arms, shoulders, legs and core.

• How to do it: Start standing with your arms at your sides and feet together. Jump your feet out wide while raising your arms overhead, then return to the starting position. Keep a steady rhythm for 30 seconds.
• Ideal for: General warm-ups, HIIT workouts, circuit training.

Learn more about the difference between HIIT and circuit training.

10. Skater Hops

Skater hops strengthen your glutes, quads and calves while improving lateral balance and stability.

• How to do it: Stand on your right leg, then leap sideways to land on your left foot. Swing your arms across your body for balance and immediately jump back to the right side. Maintain a controlled motion and continue hopping side to side for 30 seconds.
• Ideal for: Plyometric sessions, athletes, HIIT workouts.

HOW LONG SHOULD A DYNAMIC WARM-UP BE?

Most dynamic warm-ups take about 5 to 10 minutes. If you’re gearing up for a heavy lift or high-intensity training, aim for 10 to 15.

Quick tips for building yours:

• Start with slower, full-body movements
• Gradually build up pace and intensity
• Finish with drills that mimic your main workout

DYNAMIC WARM-UP ROUTINES TO TRY BEFORE YOUR NEXT WORKOUT

Tailoring your warm-up to match the workout ahead can significantly impact your performance and reduce the risk of injury. Below are three complete dynamic warm-up routines tailored to your specific training focus. Each routine takes 5 to 10 minutes and can be repeated once for a longer warm-up if needed.

Dynamic Warm-Up Exercises For Running

Designed to loosen up the hips, improve stride mechanics and activate key muscles before hitting the pavement or the treadmill.

• Leg Swings – 30 seconds each leg, front/back and side to side
• Butt Kicks – 30 seconds
• High Knees – 30 seconds
• Lateral Shuffles – 30 seconds
• Walking Lunges with Twist – 30 seconds each side

Repeat 1x for a complete 5-minute warm-up or 2x for a full 10-minute warm-up.

Dynamic Warm-Up Exercises For Strength Training

This routine primes the nervous system and major muscle groups for power and stability under load.

• Arm Circles & Cross-Body Swings – 30 seconds total
• Walking Lunges with Twist – 30 seconds each side
• Inchworm to Cobra Stretch – 5 reps
• Bodyweight Squats – 10 reps
• High Knees – 30 seconds

Repeat 1x for a complete 6–8 minute warm-up.

Pro Tip: Try pairing this warm-up routine with our full-body strength training routine.

For HIIT or Agility Workouts

Designed to get your heart rate up and your muscles firing fast.

• Jumping Jacks – 30 seconds
• Lateral Shuffles – 2 rounds (10–20 yards each direction)
• Skater Hops – 30 seconds
• High Knees – 30 seconds
• World’s Greatest Stretch – 3 reps each side

Repeat once for a complete 6–8 minute warm-up.

Pro Tip: Try this warm-up routine before one of our HIIT cardio workouts or a G-Fit class.

TRAIN LIKE AN ATHLETE AT EōS FITNESS

Dynamic warm-ups aren’t just fluff. They’re essential for injury prevention, performance and focus. Use the 10 dynamic warm-up moves above to create a routine that aligns with your goals. Start your sessions like an athlete and you’ll train (and recover) like one too.

Grab your Complimentary 7-Day Pass to explore your gym’s Turf Area, Recovery Zone and G-Fit classes—everything you need to warm up, train hard and recover like a pro.