icon-account icon-glass

Join the community!

We'll keep you up to date with interesting news, product information and offers so you never miss out.

No boring newsletters and we'll never share your address. You can unsubscribe at any time.

Popular Products

The Lean Protein
Whey protein powder for weight-loss.
The Energy Booster
Pre/intra-workout powder with BCAAs.
The Glow Booster
Collagen supplement for skin.

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.

Product Spotlight

Need Expert Advice?

Other Insights

Fun Workout Activities for Couples: Strengthen Your Bond While Getting Fit Together!
Beginners Guide to the Gym
Beginner Workout Advice Embarking on a new fitness journey can be both exciting and challenging. To get you motivated, we're here to help you understand the science and benefits of joining your local gym or fitness club and to provide you with a basis for a beginner gym workout plan to help you understand how to start working out in the gym. Benefits of getting started in the gym: Regular exercise has many benefits for both the body and mind. On the physical front, getting started at the gym and completing consistent workouts can contribute to enhanced cardiovascular health, promoting a healthy heart and aids blood circulation. Regular exercise is also great for maintaining a healthy weight, managing muscle tone, and strengthening the skeletal system.The cognitive benefits of regular exercise is equally impressive. Scientifically, physical activity of even just 10-30 minutes can stimulate the release of neurotransmitters such as endorphins, which contribute to an improved mood and reduced stress levels. Exercise is also associated with the growth of new neurons in the brain, fostering enhanced cognitive function, sharper memory, and better overall mental power. A basic beginner workout for the gym: Basic Bag Prep: Double check you’ve packed everything you need for your new gym-venture. Think: water, lock, music, towel. Cardio Warm-up (10 minutes): Start with a brisk walk, jog, or cycling to elevate your heart rate and warm up your muscles. As a little hack, this should be at a pace you still feel comfortable to talk at. Follow this up with some basic dynamic stretches, if your stuck on ideas, there’s some great programmes and YouTube content out there. The worlds your oyster! Resistance Training (20-30minutes): Try an incorporate compound exercises like squats, lunges, and bench presses for a full-body workout. Begin with bodyweight exercises if you're new to resistance training and focus on nailing technique. Cardiovascular Exercise (15 minutes): Engage in activities like running, cycling, or rowing to boost your endurance fitness. Choose activities you enjoy to make it more sustainable, and even pair it up with a new gym playlist to help you enjoy getting a sweat on. Cool Down and Stretching (10 minutes): Conclude your first gym session with some additional stretches to improve flexibility and reduce any muscle soreness you may feel the next day. Focus on major muscle groups and hold each stretch for 15-30 seconds.   Things to remember as a beginner working out in the gym: Nervous is normal: Stepping into a gym for the first time can be nerve-wracking. Understand that it's normal to feel a bit anxious, as you're pushing yourself outside your comfort zone. With consistent effort, confidence will naturally grow.Quality over quantity: This is crucial in fitness. Short, focused workouts can be highly effective. Overtraining can lead to burnout and injury, so prioritize consistency and rest for sustainable progress.Motivation fluctuates for everyone: Acknowledge that it's normal to have off-days. Even a lighter workout is better than none. Remember your initial goals and the positive impact exercise has on your well-being.It's Okay to Fail: Failure is an integral part of growth. If a workout doesn't go as planned, view it as an opportunity to learn and improve. Embrace the challenge, for it is through overcoming failures that true progress is made.Gaining a helping hand: Don't hesitate to ask for help from gym staff or fellow gym-goers. Asking for help is a smart way to learn the correct techniques, making your workouts more effective and reducing the risk of injury. Risk, Reduction, Repeat… Making sure we are keeping ourselves safe in the gym is king, especially when getting the most out of our new regime. Begin each session with a dynamic warm-up to increase blood flow, preparing muscles for activity and reducing injury risk. Prioritise technique over weight, ensuring proper form to prevent strain and reduce the risk of injury. Incrementally increase exercise intensity and duration to avoid overexertion and reduce the risk of injury. Follow a structured program that gradually challenges your fitness level, preventing overtraining, and ask your local personal trainer for what this might potentially look like if you’re unsure. Allow adequate time for rest and recovery to prevent overtraining, reducing the risk of injury. Listen to your body, pay attention to early warning signs, and schedule rest days between intense workouts. Remember, consistency is key. Begin with manageable intensity and gradually progress to more challenging workouts. Always consult a fitness professional or healthcare provider before starting a new exercise program, especially if you have pre-existing health conditions. Enjoy the journey to a healthier, stronger, and sharper you! Read more