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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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