How to properly warm up before a body-weight workout

Before starting any workout, you should take at least five minutes to prepare your body for increased activity and reduce your risk of injury.

By moving your muscles through a full range of motion, the exercises in this short routine will warm up all your major muscle groups so they're more pliable, lubricate your joints so they move more freely, and pump more nutrient-rich, oxygenated blood to your working muscles to fuel them for better performance.

Instructions: Perform 10 reps of each exercise (on both sides when appropriate) at a slow, four-to-six-count tempo. Then repeat the series of exercises again at a faster, two-to-three-count tempo.

Tips and techniques (keep these pointers in mind as you do this routine):

• Maintain a neutral neck (with your head in line with your spine).
• Engage your core muscles.
• Don't lock your knees or elbows; keep them slightly bent.
• Keep your shoulders down and back, away from your ears.
• Keep your knee no farther forward than your toes when lunging.
• What you need: Nothing.

Shoulder roll: This simple exercise lubricates your shoulder joints to prepare them for larger arm movements.

1. Starting position: Stand up straight with your feet shoulder-width apart and your arms at your sides, palms facing back.
2. Movement: Roll your shoulders up, back, and down, keeping your elbows slightly bent. This is one rep. Complete 10 reps, and then roll your shoulders in the opposite direction: up, forward, and down.

Knee lift: A more dynamic version of marching in place, knee lifts start to warm up your lower body.

1. Starting position: Stand up straight with your feet together.
2. Movement: Lift your right knee as high as is comfortable, touching both hands to the knee. Lower your leg, and then repeat with your left knee. This is one rep.

Arm sweep: This exercise helps maintain range of motion in your shoulders, so reaching overhead is easier.

1. Starting position: Stand up straight with your feet together and your arms at your sides.
2. Movement: As you inhale, sweep your arms out to the sides and up toward the ceiling. As you exhale, sweep your arms back down to your sides. This is one rep.

High lunge: These lunges get your upper and lower body working together to improve coordination.

1. Starting position: Stand up straight with your feet wider than shoulder-width apart.
2. Movement: Rotate your torso to the left and reach with your right arm across your body as you shift your weight onto your left foot, bend your left knee, and tap your right foot out to the side. Return to the starting position and repeat, rotating to the right. This is one rep.

Hamstring curl: Kick up your heart rate and pump more blood to power up your muscles.

1. Starting position: Stand up straight with your feet shoulder-width apart.
2. Movement: Lift your right foot behind you while bending your right knee. Bring your right foot toward your buttocks as you press your arms backward. Then, let your arms swing forward as you bring your leg back down. Repeat with your left leg. This is one rep.

Overhead reach: Stretch out the sides of your torso, an area often overlooked.

1. Starting position: Stand up straight with your feet shoulder-width apart and your arms at your sides.
2. Movement: Reach with your right arm up toward the ceiling, while shifting your weight to your left foot and tapping the toes of your right foot. Bring your left hand to your hip. Immediately repeat the move in the other direction, reaching up with your left arm as you shift your weight onto your right foot, tap your left foot, and bring your right hand down to your hip. This is one rep.

Side lunge: Power up the muscles in your buttocks and legs.

1. Starting position: Stand up straight with your feet wider than hip width, toes pointing forward.
2. Movement: Step forward with your right leg as you bend your right knee into a lunge. Bring both hands to your right thigh. Press into your right foot to stand up, and then repeat the lunge to the left. This is one rep. Now, go back and repeat the entire sequence at a faster, two-to-three-count tempo.

For more fast, equipment-free ways to get strong, fit and healthy, check out Body-Weight Exercise, a Special Health Report from Harvard Medical School.

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