Get your heart rate up and your blood pumping to your muscles with 5-10 minutes of mild aerobic activity like a quick jog or jumping jacks.
Do static stretches for your hamstrings, quadriceps, calves, and chest to loosen up your key muscle groups. Stretch for 15-30 seconds at a time.
Stretch your muscles farther and improve your range of motion with dynamic stretches like leg swings, walking lunges, and arm circles.
Foam rolling is a technique for relieving muscular tension by rolling out knotted areas
To get your muscles ready for your workout, warm up by doing some targeted exercises. Squats and lunges are great ways to get your glutes and quads working.
If your sport or activity calls for certain motions, like leaping or cutting, then you should work on those motions in your warm-up.
In order to get your body ready for the more intense workout that lies ahead, you should gradually raise the intensity of your warm-up activities.
Don't let yourself become too dehydrated by not drinking enough water before and throughout your warm-up.