Fat Burning Warm Up Exercises that Boost Fatloss & Performance

Starting your workout with 5-7 minutes of the best fat burning warm up exercises is one of the best ways to boost energy levels so your body can burn more calories and more fat during and after workouts.

The warm up exercises below align your body, get all your key muscle groups firing so you move more efficiently, and they boost energy levels so you can kick it into high gear during circuits, plyometric intervals, full body exercises, tabatas, and cardio intervals.

Perform 30 seconds of the first 6 exercise (make sure you go 30 second on each side for single sided exercises). If you don't feel like keeping track of time try 15-20 reps instead (again make it 15-20 on each side for single sided moves). Go from one exercise to the next without resting between exercises then get busy with 3 minutes of continuous jump rope work. If you don't like jump rope you can also run in place, walk outdoors, do jumping jacks or any cardio machine.

Exercise
Calf Raise/Glute contraction
1. Start by standing on one leg with your other leg bent to 90 degrees.
2. Slowly stand up onto the ball of your foot and squeeze your glute while completing this movement.
3. Place your hand on your glute to help activate the glute muscle. Make sure you get a strong contraction and then return to the floor and repeat for the desired repetitions.
4. This exercise may take a little practice before you can get a good glute contraction.

Fat Burning Warm Up Exercises Tip:
You must use a wall for this exercise to work effectively.
Sets Reps Weight/
Resistance
 
Bodyweight Lateral Squat
1. Stand with your feet shoulder width apart.
2. Start by stepping to the right with your right foot and proceed into a squat.
3. Return to the standing position with your feet shoulder width apart.
4. Now step to your left with your left foot and proceed into a squat.
5. Return to the starting position and repeat.

Fat Burning Warm Up Exercises Tip:
Take your time making sure your form is perfect and toes point forward the entire time.
Sets Reps Weight/
Resistance
 
Horizontal Arm Swing
1. Start by standing with your feet shoulder width apart and standing tall.
2. Holding your arms out to the side and straight bring them forward and cross over each other in one fluid motion.
3. Return to the starting position and repeat for the desired repetitions.

Fat Burning Warm Up Exercises Tip:
Hug yourself then squeeze the shoulder blades to open up the chest and warm-up the back.
Sets Reps Weight/
Resistance
 
One Arm Scapular Retraction
1. Start by kneeling on all fours.
2. In a slow and controlled movement raise one arm out to the side until it is parallel with your body.
3. Squeeze your shoulder blade towards your spine while completing the movement.
4. Return to the starting position and repeat for the suggested repetitions.
5. Repeat with the other arm.

Fat Burning Warm Up Exercises Tip:
Make sure arm is going straight out to the side. You should feel your shoulder blade sliding in towards your spine.
Sets Reps Weight/
Resistance
 
Protraction (Pushup)
1) Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2) Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3) Start position: Extend the elbows and raise the body off the floor.
4) Extend at the elbows and pressing up at the shoulders separating the shoulder blades and arching the upper back.
5) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Avoid hyperextension of the low back.

Fat Burning Warm Up Exercises Tip:
Keep hips aligned with shoulders and make sure you are squeezing the shoulder blades to lower the chest and not bending the arms.
Sets Reps Weight/
Resistance
 
Downward Facing Dog
1. Place the feet hip width apart and toes facing forward. Place the hands shoulder width apart and spread the fingers. Keep the tailbone lifted towards the sky and gently push down through the heels. Open the upper back by rotating the shoulder blades away from one another.
2. Keep the shoulders away from the ears and press down firmly through all fingers and thumbs. Spread the fingers push down through index and thumbs. Place more weight onto the feet than the hands.
3. Pull the navel towards the spine and lift the pelvic floor muscles. Drop the ribcage down towards the spine. Lift the kneecaps up and contract the quadricep muscles.
4. Maintain in this pose for 5 to 10 deep breaths.


Fat Burning Warm Up Exercises Tip:
Bend the knees and raise heels a bit if you have tight hamstrings.
Sets Reps Weight/
Resistance
 
Jump Rope (basic 2 feet)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
Continue for the prescribed number of jumps or time.


Fat Burning Warm Up Exercises Tip:
Jump continously for 3 minutes taking quick 5 second breaks any time you lose your coordination.
Sets Reps Weight/
Resistance
 

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