The 12-Minute Warm-Up For Any Home Workout

The 12-Minute Warm-Up For Any Home Workout

A smart warm-up boosts performance, improves mobility and helps reduce injury risk — all in under 12 minutes. Use this simple, science-backed template before strength, cardio or HIIT sessions at home.

Person performing a home warm-up on a mat with gentle movements

Why warm up?

  • Raises body temperature and heart rate so muscles contract more efficiently.
  • Opens usable range of motion around key joints (hips, shoulders, ankles, T-spine).
  • Activates stabilisers (glutes, core, upper back) so big lifts and faster efforts feel smoother.
  • Rehearses movement patterns you’ll use in the session.

The 12-minute warm-up (minute-by-minute)

Move through each block in order. Keep breathing steady and aim for light effort building to moderate by the end.

0:00–2:00 — Pulse-raiser

  • Options: brisk march, step-jacks, light jog on the spot, fast step-ups on a low step, or skipping without a rope.
  • Cues: tall posture, relaxed shoulders, nasal breathing if comfortable.

2:00–4:00 — Joint prep (10–15 reps each)

  • Neck nods and gentle turns (pain-free range only).
  • Shoulder rolls and arm circles (both directions).
  • Thoracic rotations: hands together at chest, rotate left/right.
  • Hip circles and leg swings (front–back, side–side, hold a chair if needed).
  • Ankle rolls and calf pumps (heels down/up).
Athlete performing a thoracic spine rotation stretch in a lunge position

4:00–7:00 — Mobility flow (2 rounds)

  • Cat–cow: 6 slow reps.
  • World’s Greatest Stretch: step into a lunge, hand to floor, rotate towards front knee, switch sides.
  • Deep squat pry: sink into a comfortable squat, elbows inside knees, gentle prying for 20–30s.
  • Hamstring sweep: from a half-lunge, straighten front knee, sweep hands towards toes, alternate sides.

Chair-friendly alternatives: seated cat–cow, seated thoracic rotations, supported squat to chair, standing hamstring hinge with hands on hips.

7:00–10:00 — Activation and patterning (2 sets)

  • Glute bridge x 10–12 (pause 1–2s at the top). Progression: single-leg bridge x 6–8/side.
  • Band pull-aparts or scap retractions x 10–15. No band? Squeeze shoulder blades together for 2s, relax.
  • Dead bug x 6–8/side. Option: marching plank holds x 10–20s.
  • Hip hinge drill x 8–10 (hands on hips, push hips back, soft knees). Option: light Romanian deadlift with a backpack.
Person practising a glute bridge exercise to activate hips and core

10:00–12:00 — Session-specific ramp

Pick 2 moves that mirror your session. Do 2 rounds, gradually increasing speed or range to an effort of about 6–7/10.

  • Strength day: air squats → tempo squats (2s down), incline push-ups → floor push-ups, hip hinges with light load.
  • Cardio day: fast marching → light jog, step-jacks → jumping jacks, shadow boxing.
  • HIIT/plyo day: squat to reach → squat hops, alternating reverse lunges → quick switches, pogo jumps (small bounces).

Match the warm-up to your workout

  • Lower-body strength focus: add 1 extra set of glute bridges and bodyweight lunges.
  • Upper-body strength focus: add band rows or face pulls and incline push-ups.
  • Running or ride session: extend the pulse-raiser to 4–5 minutes and finish with 2 × 20s strides/spins at moderate pace.

Only got 5 minutes? (Express version)

  1. 1 min pulse-raiser.
  2. 1 min joint prep (shoulders, hips, ankles).
  3. 1.5 min mobility flow: cat–cow, lunge rotation, hamstring sweep.
  4. 1 min activation: bridges + pull-aparts or scap squeezes.
  5. 30s session-specific ramp.

Beginner and joint-friendly tweaks

  • Keep everything low impact: marches, step-outs, supported squats to a chair.
  • Shorten ranges to comfortable, pain-free movement; never force a stretch.
  • Use supports (wall, countertop, chair) for balance during hinges and lunges.

Common mistakes to avoid

  • Skipping the ramp-up and going straight to max effort.
  • Static, painful stretching before you’re warm. Prefer dynamic movement first.
  • Rushing through reps without control or breathing.

Quick checklist you can screenshot

  • 2 min pulse-raiser
  • 2 min joints (neck/shoulders/T-spine/hips/ankles)
  • 3 min mobility flow
  • 3 min activation (glutes/core/scaps + hinge)
  • 2 min session-specific ramp to 6–7/10 effort

FAQs

How hard should a warm-up feel?

Finish around 6–7/10 effort: a little warm and lightly breathing, but not fatigued.

Can I use a foam roller?

Yes — 2–3 minutes at the start can help if you’re stiff, then move into this plan.

What if space is limited?

Do marching, step-outs, hinges and wall push-ups; rotate and lunge in place.

If you have a current injury or medical condition, check with a healthcare professional before starting a new routine.