Warm up exercises - no running!

Warming up before a workout is a must.  This ensures your body (and brain) is ready for the workout, meaning you can push yourself harder and won't put yourself at risk of injury.

A light jog is good, as are low level variations of what you'll be doing in your main workout.  But sometimes you don't feel like running, or perhaps you're in a small indoor space and don't have the room.  So what do you do?

You don't need fancy equipment.  In fact, you don't need any.  Here are some examples of warm up exercises to get you ready to go.  These can also be used as part of your main workout for excellent all-over body conditioning - just do them faster (but maintain good form).​​

Walkout to Push-up

Warm up tip:
​If this is too advanced, lose the push up and walkout to a plank position only, then walk back up to standing.  Alternatively you could do the push-up on your knees.
Main workout tip:
Use this in a HIIT (high intensity interval training) workout - do as many reps as you can, as fast as you can in 20 seconds.  Break for 10 seconds.  Repeat x 3.  Add intensity by doing more than 1 push-up and/or placing your feet together rather than hip-width apart.

Squat reach

Warm up tip:
​If this is too advanced, stay on your heels instead of pushing up onto your toes.  You can also do the move slower and just touch the ground with one hand.
Main workout tip:
Use this in a HIIT (high intensity interval training) workout - do as many reps as fast as you can in 20 seconds.  Break for 10 seconds.  Repeat x 3.  Add intensity by jumping off the ground instead of pushing up onto toes.