Cardio workouts are wonderful for so many reasons. From improving heart health to increasing stamina, aerobic activity can be a boon for your overall physical health. But cardio also has plenty of other positives. For example, aerobic activity, like running, cycling, walking, or swimming, can be a perfect way to get outside and take in some fresh air or beautiful scenery. Or how about that angsty, pent-up feeling you can sometimes get after hours of sitting and working at a desk? There’s nothing quite like hitting a bike, elliptical machine, or treadmill to get that energy out. And if you’ve ever been angry or frustrated, you might be pleased to hear that there’s real science to support why you might feel better after a rage run.
With that in mind, we created two warm-up options that could be done before any regimen but are ideal for cardio workouts. Both routines focus on firing up your core, limbering up your shoulders, and loosening up your hips and legs—all of which are key to common cardio modalities like running or cycling. Warm-ups can help reduce your risk of injury and prime your muscles for the work ahead, but these will also help raise your heart rate just a tad, giving your lungs a preview of what’s to come. As you move through these exercises, focus on taking big, exaggerated breaths, opening up your chest, and imagining your lungs are like gallon jugs being filled up to the brim with air. Since you’re preparing for aerobic work specifically, this can also be a great way to get your body into the habit of breathing deeply and taking in the air you’ll need to keep going.
Doing two rounds of either warm-up below will take around five minutes, and you don’t need any equipment, so feel free to do this warm-up outside if that’s where your session will be. And if you’re still feeling tight after two rounds, add on a third, or tack on any other exercise that you think your body needs. Get ready to have a killer workout and to feel confident that your muscles and lungs are ready!
Cardio Warm-Up 1
Directions: Do each exercise below in order for 30 seconds, back to back, without rest. At the end of all 4 exercises, rest for 60 seconds. Repeat the circuit one more time.
- Standing Hip Circles (Alternating Sides, Front to Back)
- Standing Hip Circles (Alternating Sides, Back to Front)
- Jumping Jacks
- Mountain Climbers
Cardio Warm-Up 2
Directions: Do each exercise below in order for 30 seconds, back to back, without rest. At the end of all 4 exercises, rest for 60 seconds. Repeat the circuit one more time.
- Downward Dog to Runner’s Lunge
- Standing Toe-Touch Kicks (Alternating Sides)
- I-Y-T Raise
- Inchworm