How to Warm Up Before a Home Workout: A 5-Minute Routine

By Matt Trammel · Updated September 2026

Short answer: A good warm-up before a home workout takes about five minutes. Move through light cardio to raise your heart rate, then dynamic movements that take your joints through their full range, then a few rehearsal reps of the exercises you are about to do. A warm-up is designed to prepare your muscles and joints for work and helps you move better through the session. Always check with a healthcare provider before starting a new exercise routine, especially if you have any existing conditions or are returning from an injury.

Step 1: Two minutes of light cardio

Start by raising your heart rate gently. March in place, jog lightly, or do easy jumping jacks for about two minutes. The goal is to feel warmer and breathe a little harder, not to tire yourself out before the real work begins.

Step 2: Dynamic mobility, not static stretching

Spend the next minute or two moving your joints through their range: arm circles, leg swings, hip openers, and a few slow cat-cow rounds for your spine. Save long, hold-in-place stretching for after the workout. Before training, movement that flows is what helps your body feel ready.

Step 3: Rehearse the movements you are about to do

Do a light version of your first exercises. If squats are on the plan, do a set of bodyweight squats first. If you are pressing, run through the press with no weight. This tells your nervous system the pattern and helps you move with better form once load is added.

Step 4: Ramp up, do not jump in

For your first working exercise, do one or two lighter sets before your main effort. Easing into the load supports better technique and helps the first real set feel smooth instead of jarring.

How to tell your warm-up worked

You should feel warmer, a little out of breath, and looser in the joints you are about to use. You should not feel winded or fatigued. If you feel sharp pain anywhere during the warm-up, stop and check with a healthcare provider before continuing.

FAQ

How long should a warm-up be? About five minutes for most home sessions. Cold mornings or heavier training days may call for a few minutes more.

Should I stretch before or after? Save long static stretches for after, when your muscles are warm. Before training, use dynamic movement instead.

Can I skip the warm-up if I am short on time? Even a two-minute version of light cardio and a few rehearsal reps is better than nothing, and it helps the session feel better from the first set.