What is a dynamic warm-up?

It's a warm-up made of active, moving stretches — arm circles, leg swings, lunges — rather than long static holds. It raises your heart rate and range of motion to prepare you for exercise, which static stretching alone doesn't do well beforehand.

How long should I warm up?

Around five minutes is enough for most sessions. Every routine here runs three to eight minutes, and you can pick the length to match how much time you have.

Should I stretch before or after a workout?

Do dynamic moves like these before, to warm up and mobilise. Save longer static stretches for afterwards as a cool-down — there's a guided one for that too.

Do I need any equipment?

No — every warm-up is bodyweight, using at most a wall for balance and a mat for floor moves.

Workouts & Recovery · Cardio

Warm-ups

Free, guided dynamic warm-ups — the five minutes everyone knows they should do and skips. Pick your session (run, lift, cardio, or general) and the app coaches you move by move: it names each move, cues the form, paces it, and tells you what's next. No equipment, no thinking. Press start and get ready properly.

Want a quick win? Press start on the right — or browse the full library below.

The session library

Every routine opens a guided session, ready to start. Not sure which? The General dynamic warm-uppreps any session in five minutes. About to run or lift? There's a tailored warm-up for each. Finished training? Cool down here.

Strength

Build everyday strength with bodyweight moves

Pre-lift warm-up≈ 4 min
Wake the posterior chain and shoulders before you lift.
5 moves · StrengthStart

Cardio

Get the heart going, low-impact and indoors

Mobility

Loosen stiff joints and move more freely

General dynamic warm-up≈ 4 min
A 5-minute full-body dynamic warm-up for any session.
5 moves · MobilityStart

The warm-up you keep skipping

People skip warm-ups because deciding what to do is the friction — so we pre-decided it. Each session is named, sequenced and paced, and the app previews the next move before it arrives, so you just follow along and arrive at your workout actually warm.

Dynamic is the right style before exercise: moving stretches raise your temperature and open your range without the dozing-off effect of long static holds. Save those for the cool-down afterwards. Keep every move smooth and within a comfortable range — a warm-up wakes the body, it never tires it.

Frequently asked questions

What is a dynamic warm-up?: It's a warm-up made of active, moving stretches — arm circles, leg swings, lunges — rather than long static holds. It raises your heart rate and range of motion to prepare you for exercise, which static stretching alone doesn't do well beforehand.
How long should I warm up?: Around five minutes is enough for most sessions. Every routine here runs three to eight minutes, and you can pick the length to match how much time you have.
Should I stretch before or after a workout?: Do dynamic moves like these before, to warm up and mobilise. Save longer static stretches for afterwards as a cool-down — there's a guided one for that too.
Do I need any equipment?: No — every warm-up is bodyweight, using at most a wall for balance and a mat for floor moves.

Gear we recommend

Optional kit for a warm-up — a tracker for heart rate and effort. We may earn a commission on purchases made through these links.

WHOOP

WHOOP 5.0

Screenless · Strain & recovery

$239Read review

Oura

Oura Ring 4

~7-day battery · Sleep staging

$349Read review

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Disclaimer. These guided sessions are low intensity and intended for healthy adults, but they are 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.