Winter Warm-Up – Rapid Loss

Winter Warm-Up

Winter Warm-Up

Winter is here and it's time to get warmed up. Whether it's cardio, strength training or sport - it's important to prep your body prior. 

You might question, "why are warm-up exercises important?" It's key to understand that warm-up exercises increase blood flow and muscle temperature. These factors partake in improved and maximized exercise performance, and reinforce better range in flexibility and motion. Relaxing the muscles for exercise efficiency further helps to reduce the any risk of injury that can lead to strains or tears that we don't want. 

Depending on the intensity level of your workout, we recommend warming up for at least 5-10 minutes before jumping right in.

Here's our 5 easy warm-up exercises to help boost your workout routine this season. 


Push-ups are a classic when it comes to building strength to prepare your chest, shoulders and arms. 

How to:

  1. Start in a plank position with your palms to the ground slightly wider than your shoulders, your arms straight and your feet together. 
  2. Keeping your back straight, lower your body onto the ground as far as you can go, or as comfortable as your body permits you. 
  3. Slowly push yourself back up to your original position, still keeping your body straight and your core engaged - then repeat.

Side Lunges

Side lunges are a great yet simple way to warm-up your leg muscles and improve flexibility in both your hips and thighs.

How to:

  1. Begin by standing with your feet about shoulder-width apart, your arms relaxed at your sides and your toes pointed forward.
  2. Step out to the side with your right foot, ensuring that both feet remain flat on the floor.
  3.  As you step to the side, bend your right knee and shift your weight towards your right side, keeping your left leg straight.
  4. Lower your body down towards the right side, pushing your hips back.
  5. Pause and hold the lowered position for a moment to feel the stretch and engage your muscles.
  6. Push through your right foot to straighten your leg and return to the starting position.
  7. Repeat the same movement on the other side by stepping out with your left foot and lunging to the left.

Jumping Jacks 

The best thing about jumping jacks is that it engages the whole body - working the muscles in your core, legs and arms! It is the perfect warm-up exercise to do before any cardio activity as it gets the heart rate going. 

How to:

  1. Position yourself with your feet apart and arms relaxed at your sides.
  2. Start jumping feet out with your arms raised above your head and back down to your sides.
  3. Continue jumping and spreading your arms and legs, maintaining a steady pace.


    Implementing squats as a warm-up is an effective way to activate and engage your core, whilst focusing on your calves, glutes, hamstrings and quads. 

    How to:

    1. With your feet shoulder-width apart, descend yourself down in a movement that resembles sitting on a chair. 
    2. Keeping your arms straight, hands pointing forward and dropping until your knees reach 90 degrees.
    3. Bring yourself back up ensuring your core muscles are engaged and your back is straight. 

    Knee Lifts 

    Knee lifts is an excellent warmup to target your lower body. This can improve core stability, balance and muscle endurance. 

    1. To start, position yourself in a standing position with your feet wider than your hips. 
    2. Bend your knee and lift one leg towards your body and repeat this movement for around 60 seconds. 

    Looking for a tasty way to warm up?

    Our Hot Chocolate (NOW $10) is the way to go! 

    Expertly formulated with a fusion of metabolism and mood-boosting ingredients, this delicious blend is chocolate heaven. For those seeking a sweet and warming treat, this low calorie beverage or coffee substitute is not only satisfying, but will leave you feeling energised. It is the perfect guilt-free Winter treat to stay cosy all season! 

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