Why warm up before exercise?

A warm-up gradually raises your heart rate and muscle temperature, which eases the transition into harder effort and helps you move more comfortably. A few minutes of light, rising cardio is enough.

How long should a warm-up be?

Three to five minutes of gentle, gradually building movement is plenty for most sessions. This routine runs at exactly that length and ramps the effort for you.

Can I use this before a walk or run?

Yes — it works as an on-ramp before any session: a strength workout, a stretch, a walk or a run. It wakes the legs and lungs without tiring you out.

Workouts & Recovery · Cardio

Standing cardio warm-up

A short, guided warm-up that eases your heart rate up before a workout, a walk or a run — gentle marching and stepping that gradually wakes the legs and lungs. The app names each move and times it, ramping from an easy march to knee lifts so you start your main session warm and ready, not cold. Use it on its own, or as the on-ramp to any of the strength or stretch sessions.

Moves: 5
Length: ≈ 4 min
Level: All levels

Also known as cardio warm up, pre-workout warm up, standing warm up.

How the session works

1Give yourself a small clear space and stand tall.
2Press start. The app names each move and ramps the effort gently upward.
3Start easy and let your breathing and heart rate climb gradually.
4Run it once at the 3 or 5-minute length, then move into your main session.

The moves

March in place40s
Lift your knees and pump your arms; stay tall.
Step-touch40s
Step out, tap the other foot in — stay light and rhythmic.
Heel digs40s
Tap one heel forward and bend your elbows like a row; alternate.
Toe taps30s
Lightly tap alternating toes out front, stay tall, keep a steady beat.
Standing knee lifts40s
Drive one knee up and pull the opposite elbow down to meet it.

What it's good for

Raises your heart rate gradually so your main workout starts warm.
Gentle, ramping moves wake the legs, hips and lungs in a few minutes.
A ready-made on-ramp to a strength session, a stretch, a walk or a run.

The evidence. A few minutes of gradually rising aerobic movement raises muscle temperature and heart rate and is a sensible way to prepare for exercise, easing the transition from rest to effort.

Safety

Keep it easy — a warm-up should leave you ready, not tired.

Frequently asked questions

Why warm up before exercise?: A warm-up gradually raises your heart rate and muscle temperature, which eases the transition into harder effort and helps you move more comfortably. A few minutes of light, rising cardio is enough.
How long should a warm-up be?: Three to five minutes of gentle, gradually building movement is plenty for most sessions. This routine runs at exactly that length and ramps the effort for you.
Can I use this before a walk or run?: Yes — it works as an on-ramp before any session: a strength workout, a stretch, a walk or a run. It wakes the legs and lungs without tiring you out.

Try another routine

Related calculators

Disclaimer. This guided session is low intensity and intended for healthy adults, but it is not medical advice. Move within a comfortable range, stop if anything hurts, and check with a clinician first if you're pregnant, recovering from injury or surgery, or managing a heart, joint or blood-pressure condition. FitHQ may earn a commission on purchases made through links on this page.