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[cite: 7].
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How the session works
- 1 Give yourself a small clear space and stand tall[cite: 7].
- 2 Press start. The app names each move and ramps the effort gently upward[cite: 7].
- 3 Start easy and let your breathing and heart rate climb gradually[cite: 7].
- 4 Run it once at the 3 or 5-minute length, then move into your main session[cite: 7].
The moves
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March in place 40s
Lift your knees and pump your arms; stay tall[cite: 7].
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Step-touch 40s
Step out, tap the other foot in — stay light and rhythmic[cite: 7].
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Heel digs 40s
Tap one heel forward and bend your elbows like a row; alternate[cite: 7].
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Toe taps 30s
Lightly tap alternating toes out front, stay tall, keep a steady beat[cite: 7].
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Standing knee lifts 40s
Drive one knee up and pull the opposite elbow down to meet it[cite: 7].
What it's good for
- Raises your heart rate gradually so your main workout starts warm[cite: 7].
- Gentle, ramping moves wake the legs, hips and lungs in a few minutes[cite: 7].
- A ready-made on-ramp to a strength session, a stretch, a walk or a run[cite: 7].
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[cite: 7].
Safety
- Keep it easy — a warm-up should leave you ready, not tired[cite: 7].
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[cite: 7].
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[cite: 7].
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[cite: 7].