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How To Warm Up: 5 Steps For The Perfect Routine

22nd September 2021

22nd September 2021

By Beth Shelper

We’ve covered how to effectively warm-down after a workout to aid recovery, so we thought it was about time we got you clued up on how to prepare (and execute) the perfect warm-up routine.

So that you’ve got no excuse when it comes to stretching before exercise and knowing how to warm up properly (as we know it can be tempting to skip out here when you’re low on time or motivation) here’s Innermost’s step-by-step guide to stretching before exercise from our favourite stretches all the way down to proper supplementation, including The Energy Booster (of course).

Introducing our top tips on how to warm up before exercise below…

Make sure you’re getting adequate rest

Let’s start with the basics.

Preparing for a workout isn’t just about the immediate period before a workout, but about making sure your lifestyle choices ensure that you are maintaining healthy practices, healthy habits and getting a sufficient amount of rest. Always.

You’re never going to get in an effective (or safe) workout on little or inadequate sleep, are you? Remember to get those all-important eight hours of sleep a night, remember your vital rest days and take it steady.

If you’re not feeling a workout one day, don’t push yourself too hard. It’s important to listen to your body and work out what it is telling you. If you are too tired one day, listen. Take it easy and get back to it tomorrow, the gym isn’t going anywhere – we promise.

Stretch and get yourself moving

Of course, this wouldn’t be a guide to the ultimate pre-workout routine if we didn’t emphasise the importance of stretching beforehand. But, whilst stretching is important, it’s not the be all and end all.

If you need some inspiration when it comes to stretching, check out some of our favourites below:

Whilst you need to ensure you are stretching to prepare your muscles and body for what’s about to come, you need to get moving, too.

It makes sense. If we’re preparing the body to move, the best way to do that is to move, right?

Now, we don’t mean you need to launch straight into a 5k run in an attempt to beat your personal best. By movement, we recommend a brisk walk, light jog, set of jumping jacks or even running on the spot if that’s what makes you comfortable. Just get moving. 

Hydrate, always

As always, we’re talking about the importance and benefits of hydration. Whilst it’s important to stay hydrated all the time to avoid dehydration and ensure that our body temperature is regulated and energy levels stay at adequate levels, staying hydrated (before, during and after your workout) is of paramount importance.

This is because without proper hydration, your body just won’t perform at it’s highest level. Pre-workout hydration ensures that you remained focused, prepared and hydrated throughout, minimising your risk of dehydration and potentially fainting, if it gets to that point.

Whilst pre-workout hydration is important, post-workout hydration is, too. Whether you want to rehydrate by drinking water, coconut water or isotonic drinks, ensuring your body is getting the hydration it needs is key when it comes to nailing your warmup (and warm down).

Keep an eye on your nutrition

If you’re wondering how to warm up, one thing is for certain: pre-workout nutrition has the ability to change the game entirely. From getting your basic five-a-day to including the proper supplementation sources in your diet, staying on top of your nutrition and diet plan is super important when it comes to properly prepping for a workout.

When it comes to how to warm up properly, though, here are some quick tips for pre-workout nutrition that you should swear by:

  • Eat high-energy foods such as bananas, oats and boiled eggs around thirty minutes before your workout.
  • If you’re going to consume healthy fats, make sure this is two-hours before a workout.
  • Avoid greasy foods before a workout.
  • Drink water before a workout.

It’s important to note, though, that your pre-workout nutrition will heavily depend on your fitness goals. For example, if you’re looking to build muscle, it’s important that your pre-workout routine includes protein. It’s all about tailoring your nutrition to you.

Remember to supplement

And on the note of tailoring your warmup and nutrition to you, make sure you’re taking your supplements. If you’re looking to enhance your stamina and up your energy, make sure you’re implementing The Energy Booster before your workout. On the other hand, if muscle-building is your goal, The Strong Protein is your go to.


So, that’s our quick guide on how to warm up before exercise. If you’re still in need of some inspiration and not one-hundred-percent sure how to warm up, check out our post on our favourite warm-up exercises to help you make the most of every single workout. As we always say, fail to prepare, prepare to fail… and this couldn’t apply more to prepping for an effective workout.

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With everything that goes into a daily schedule, the commitments of a busy lifestyle can mean it’s pretty hard (and sometimes impossible) to make time to exercise. It can also be hard to find the motivation to exercise after a long day even when you do have the time. It can be a really vicious cycle. With that in mind, you may be searching for some tips on how to find time in the day to exercise, correct? Or maybe some tips on how to extend the hours in the day so that you have enough time to get everything done? Well. Whilst we’d be millionaires if we had the answer to the second question (although The Focus Capsules might be able to help with that one), we can definitely help you with the first. Figuring out how to make time to exercise can be pretty difficult, but we’ve got five tips below that might just help you when it comes to fitting in fitness. How to make time to exercise If we could give you just one piece of advice: preparation is key. Planning and scheduling is the only way to successfully stay on track, and staying on track and remaining consistent is absolutely the quickest way to smashing your fitness goals. They say it takes 21 days to make a habit, so if you can choose and apply one of our below five tips to fitting in exercise to your life, we promise that after those initial three weeks, making time for exercise will become like second nature.  Here’s our top five tips for when it comes to making time for exercise… Switch up your commute Wondering how to fit the gym in with work? Think about your commute. The average commute is around 62 minutes in the United Kingdom. That’s over two hours a day that we are commuting. Not only is that a huge chunk of the day, but it’s two hours of the day that could be spent exercising… potentially. If you could switch up your commute to walk, cycle or run (maybe all, but even part of the way), this somewhat redundant time can be used to not only get you where you need to be, but assist you in fitting in fitness to your busy day. Granted, if you are commuting over an hour a day, it’s likely you are using a train service or perhaps driving yourself to your destination… but this doesn’t mean that you can incorporate some level of exercise into your day. Park slightly further away, or maybe get off at an earlier stop and walk, run or cycle the rest of the way. Every little helps. Set an earlier alarm (sorry) Whilst this is probably the tip that nobody wanted to hear, a great way of making time for exercise is to set your alarm earlier to give yourself extra time in the day. Getting up earlier not only provides you with a great chunk of extra time to get your workout in, but allows you to avoid the morning rush hour, give your body time to prepare for the day, and allows you to slow down a bit and avoid the awful morning rush that comes with those extra ten minutes in bed. Gym classes start as early as 5am, offering you the perfect opportunity to get an hour of exercise in before your commute and work. If classes aren’t your thing, though, there’s nothing better than a sunrise run or cycle. Seriously! Try it. Make the most of your lunch break Stop using your lunchbreak to just sit and scroll on your social media channel of choice. Make a conscious effort to leave your desk, office or home workspace and get out and about. Go on a walk, run, cycle or even lunchtime swim during your lunch break and really make the most of your lunch hour. The best part about this strategy is no early alarm, no late finish time… just time to yourself in the middle of the work day to not only smash out your workout for the day, but have some well-deserved time to yourself in amongst the office chaos. Sounds good (and productive) to us. Make every task count Waiting for your food to cook in the microwave? Do some star jumps. You may look a little crazy in the shared office kitchen, but so be it. No pain no gain, right? Want to watch your favourite TV show after work? Why not watch it whilst on the treadmill at the gym. Need to take the dog for a walk? Make that lap round the field two laps. Need to grab some milk and bread from the store? Walk, don’t drive. Little changes here and there add up to an overall healthier and more active lifestyle. At the end of the day, fitting in exercise doesn’t strictly refer to going to the gym or heading out for a run. Like we said… every little helps. Be strict with your schedule It’s time to start treating your exercise schedule like your work schedule. Got a gym class booked for 6pm? It’s now non-negotiable, just like that end-of-quarter sales meeting you’ve got pencilled in your calendar. Too often we fall victim to the post-work social calling (aka a trip to the pub), or even just the temptation of our sofa after work, which means that the scheduled post-work workout gets thrown out the window. Not anymore. If you’ve scheduled a workout, stick to it. Don’t sack off your gym schedule for something better (or nothing at all). It’s a commitment you’ve made that is just as important as those daily meetings, only this time, it’s a commitment to yourself. Making time for exercise is just as important as everything else, as it’s key for your health, wellbeing, and overall performance after all! Summary So. You wanted to know how to exercise with a busy schedule… we hope we’ve answered your question. Whilst it can be tempting to cancel, post-pone or even neglect our exercise routines as a result of the demands of work, relationships or otherwise, fitting in exercise needs to become a priority. Period. If you’re struggling or are unsure of how to make time for exercise, give one (or all) of our above tips a go. Find out which tip for fitting in exercise works best for you and start your fitness schedule. Exercise and working out is a hugely important part of your schedule, so it’s time to start treating exercise like a priority. Self-care 101. References SME News. 2021. New survey reveals large regional differences in workers’ commuting experience - SME News. [online]. Click here. Brain Pickings. 2021. Popiva, M. How Long It Takes To Form A New Habit. [online]. Click here. Read more

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