Should I warm up before HIIT?

Yes — HIIT starts hard, so a few minutes of gradually building movement first lets your heart rate and muscles catch up and makes the first intervals safer and more comfortable.

What's a good cardio warm-up?

Gentle joint prep followed by marching and rotations that gradually raise your heart rate — exactly what this routine guides. Keep it easy and let the effort climb.

How long should a cardio warm-up be?

Three to five minutes is enough to prepare for most cardio or interval sessions.

Workouts & Recovery · Cardio

Pre-cardio warm-up

A guided warm-up to ease your heart rate up before a cardio session or HIIT — gentle ankle and joint prep, then marching and rotations that gradually lift the effort. The app names each move and previews the next, so you start your intervals warm and ready instead of cold. The on-ramp that makes the first hard interval feel doable.

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

Also known as warm up before cardio, hiit warm up, cardio warm up.

How the session works

1Give yourself a small clear space and a wall for balance.
2Press start. The app names each move, previews the next, and ramps the effort gently.
3Start easy and let your breathing and heart rate climb move by move.
4Run it once at the 3 or 5-minute length, then start your cardio or HIIT.

The moves

Ankle rolls25s · each side
Slow circles, both directions.
March in place40s
Lift your knees and pump your arms; stay tall.
Leg swings30s · each side
Hold a wall and swing from the hip — don't force the height.
Standing torso twists30s
Feet planted, rotate from the waist with loose arms.
Arm circles30s
Small circles building to big — both directions.

What it's good for

Eases your heart rate up gradually so the first hard interval isn't a shock.
Mobilises the ankles, hips and spine before quick, repeated movement.
A ready-made on-ramp to a cardio or HIIT session.

The evidence. Gradually raising heart rate and mobilising the joints before higher-intensity cardio is a sensible way to prepare the body and ease the transition from rest to hard effort.

Safety

Keep it gentle and let the effort build — a warm-up should leave you ready, not winded.

Frequently asked questions

Should I warm up before HIIT?: Yes — HIIT starts hard, so a few minutes of gradually building movement first lets your heart rate and muscles catch up and makes the first intervals safer and more comfortable.
What's a good cardio warm-up?: Gentle joint prep followed by marching and rotations that gradually raise your heart rate — exactly what this routine guides. Keep it easy and let the effort climb.
How long should a cardio warm-up be?: Three to five minutes is enough to prepare for most cardio or interval sessions.

Gear we recommend

Optional kit that pairs with a home practice — for tracking recovery 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. 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.