One to two minutes before every workout cuts your injury risk considerably.
Steady through the nose while it is still easy, mouth once it is not. Never hold it.
Start here if you cannot do jumping jacks with clean form yet.
Beginner · None
Move up when jumping jacks stops being a challenge.
Thirty to sixty seconds is enough to raise your temperature and heart rate. A warm-up is meant to leave you warm and slightly out of breath, not tired.
Step jacks - step one foot out at a time instead of jumping both. Same arms, same effect on the heart rate, no impact on knees or downstairs neighbours.
They raise your temperature but do not move your joints through much range. Follow them with arm circles, hip circles and leg swings before you train.
Which day to do Jumping Jacks, how many sets, and what to pair it with - the AI builds the whole plan. Your first one is free.
Build My Free PlanA day spent over a phone and a laptop leaves your neck stiff. Thirty seconds loosens it up.
Roll the shoulders in big slow circles. Thirty seconds of this before any upper body work saves a lot of trouble later.
Big slow circles with the hips. It wakes up the joint that does most of the work in squats and lunges.
Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.
Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.
More about where these numbers come from is on the about page.
