Want to know the fastest, easiest, and most effective way to improve performance and reach your fitness goals? Warm up before exercise! Yes, even cardio workouts!

This isn’t some made-up theory. We’ve seen it firsthand with our Carbon Performance personal training clients, and science proves it. 

Here’s an example … 

A systematic review and meta-analysis examined numerous high-quality studies to assess the evidence of whether warming up benefits, harms, or has no effect on performance outcomes. They concluded that  79% of the time, a simple warm-up before exercise improved performance.

As for the other 17 percent? Researchers believe the reason those study participants didn’t benefit is that they either didn’t warm up long enough to increase muscle temperature or the warm-up they performed wasn’t suited for the physical activity that followed.

The takeaway…

Preparing your mind and body for a workout has science-backed performance benefits. But if you’re going to take the time to do a warm-up before cardio, you want to ensure you are doing it the right way.

In this article, that’s what our experts at Carbon Performance will break down for you.

We’ll explain the science behind why it’s essential to take a few minutes to prepare your body for a cardio session and provide you with the exact steps on how to warm up the right way for any type of cardio session. 

What Counts as a Cardio Workout?

Cardiovascular workouts, commonly known as “cardio,” involve activities that increase heart rate, breathing rate, and blood flow. Cardio workouts can be done at the gym using cardio equipment like a treadmill or stairmaster, in a guided fitness class, outside, or even at home in your living room.

A strength training workout can certainly get your heart rate up, especially if you are doing circuit training with very little rest. Technically, those can count as “cardio.” However, workouts are generally categorized by cardio and weight training.

For the purpose of this article, we’re focusing on traditional aerobic-style cardio that keeps your heart rate elevated for an extended period. Examples include:

  • Running
  • Cycling
  • Rowing
  • Step Mill
  • Elliptical
  • Swimming
  • High-intensity interval training
  • Sports (basketball, volleyball, football, etc.)
  • Group Fitness (ex, dance classes, kickboxing, etc.)
  • Plyometric or similar movements (burpees, jumping jacks, jump squats, etc.)

Cardio workouts have both physical and mental advantages. Physically, they burn calories that aid in weight-loss goals, improve cardiovascular health, give you a natural energy boost, help you build endurance and stamina, and can even strengthen your immune system.

Mentally, they can reduce stress and enhance mood, mental clarity, and overall cognitive function. Cardiovascular exercise can also improve sleep and even give you a confidence boost as you progress and achieve your cardio training goals.

But if you want to make the most of these sweat sessions, you need to spend a few minutes preparing your body (and mind) for the session ahead. 

Why Warming Up Before Cardio is Important

Doing a warm-up before cardio is important because it stimulates the cardiovascular and neuromuscular systems and activates metabolic pathways that are crucial for efficient energy use, muscle coordination, and overall exercise performance.

The goal of a warm-up is to gradually increase blood flow to the muscles, raise your body temperature, and increase your heart rate. This process loosens your joints and muscles, making them more flexible and less prone to strains and tears.

Could you jump straight into a cardio workout and still burn calories, strengthen your heart, and get a boost of energy? Sure! But you could also end up hurting yourself and not missing out on benefits that help you get the most out of your workout. 

Benefits of Prepping for Cardio with a Warm Up

A warm-up before exercise is needed to shift your body from a resting state to an active, performance-ready state. There are many benefits of doing this, as well as consequences if you choose not to do a proper warm-up before exercise. 

It is well known that it’s not a good idea to jump straight into a workout that involves weights without a proper warmup. However, many people don’t realize that prepping for a cardio workout is just as important.

One reason might be that cardio is often suggested as a warm-up before any type of training that involves weights. This could lead you to believe a warm-up isn’t necessary before a cardio workout.

However, unless you are just going on a light walk, your body needs to prepare for cardio-based workouts, especially if the cardio you choose involves running, a sports activity like playing basketball, or high-intensity interval training (HIIT).

Warming up before cardio has many benefits, including:

  • Injury prevention: A proper warm-up loosens your joints and muscles. This makes them less likely to tear or strain during activity. It also increases blood flow and delivers more oxygen to muscles, which is essential for improving elasticity, muscle coordination, and the ability to handle more intense movement safely.

  • Reduced stress on the heart: Cardio is great for your heart, but it’s important to ease into the transition from a resting heart rate to a cardiovascular heart zone. A short warm-up allows your heart rate to rise gradually, minimizing stress on the cardiovascular system.

  • Increased flexibility and range of motion: Some cardio workouts require dynamic movement across multiple planes. Your body needs to move freely and efficiently to perform well and avoid strain. When you perform a short warm-up before cardio, it slowly increases your body temperature. As a result, your muscles and joints become more flexible, allowing for the range of motion needed once your cardio workout begins.

  • Improved performance: Many people who do cardio workouts have goals. For example, if you are a runner, you might aim to improve your pace or increase distance. Or, if you are doing cardio to lose weight, you probably want to develop endurance or work your way up to getting into a higher heart-rate zone. The better you perform, the more likely you are to reach those goals. Warming up before cardio is an excellent way to enhance performance. A proper cardio warm-up increases heart rate and blood flow, delivering more oxygen and nutrients to your working muscles. This enhances efficiency, endurance, and overall performance.

  • Mental preparation: A warm-up helps mentally prepare you for exercise. This is often necessary, as motivation can come and go. You can’t rely on it. There will be many days when it’s difficult to “just do it.” Often, all it takes is a little bit of movement to change your mindset and build momentum. An easy warm-up can help bridge that gap, turning hesitation into action.

Mobility and Activation: The Foundation of a Safe and Effective Cardio Warm-Up

Before we get into specific warm-up examples, it helps to understand the two key parts of any proper cardio warm-up: mobility and activation.

Mobility exercises come first and focus on enhancing your joints’ ability to move through their full range of motion. They usually involve dynamic stretches, which are controlled movements that gently take muscles and joints through the patterns you’ll use in your workout. Think walking lunges, arm circles, hip openers, or leg swings. These movements help loosen tight areas, increase blood flow, and “grease the hinges” so your body moves freely and efficiently.

Activation exercises come next. These target the muscles you’re about to use most, especially stabilizers that support larger muscle groups. The goal is to activate the correct muscles so they fire correctly during training. Examples include glute bridges before running or cycling, scapular push-ups before rowing, or mini-band side steps before a HIIT workout.

Put simply…

  • Mobility gets you moving better.

  • Activation gets the muscles you will use firing correctly.

When combined, they prepare your body for the specific demands of any cardio workout and dramatically reduce your risk of injury or early fatigue.

To learn more about stretching (and why you want to avoid static stretching as part of your warm-up, read “Stretching: A Key Component of Any Fitness Routine.”

Warm-Up Techniques For Different Types of Cardio Workouts

The goal of any cardio warmup is to ease your body into activity without overexertion. This involves different mobility and activation exercises.

Mobility work helps ensure your joints and muscles can move well and freely through the ranges required for your cardio. Activation work helps wake up the correct muscles and neuromuscular pathways so your body is ready to perform rather than just “going through the motions.” 

Research indicates that warm-ups prepare the cardiovascular and neuromuscular systems, activating metabolic pathways essential for efficient energy production and optimal muscle performance during exercise. 

While any warm-up is better than none, ideally, your cardio warm-up should be geared toward the type of cardio you plan to perform. That’s because the demands of running are different from those of swimming or cycling. The same applies if you plan to do HIIT cardio or plyometrics, which place higher stress on your joints and require greater coordination, control, and muscle activation to perform safely and effectively.

Here are some basic warm-up techniques for different types of cardio workouts:

Preparing to Jog or Run

Why warming up before a run matters: Running is a repetitive and high-impact activity, relying on coordination between your hips, knees, and ankles. A proper warm-up loosens tight areas, activates key stabilizers, and helps your body move more efficiently with a reduced risk of strain as your pace increases.

Example Warm-Up for Runners

  • Leg swings (mobility): Forward/back and side-to-side to open up hips, hamstrings, and glutes.

  • Walking lunges with a twist or deep squat rotations (mobility): Dynamic movements that improve joint range and hip mobility.

  • Single-leg glute bridges or clamshells (activation): Wake up glutes and hips for better stride stability.

  • Light jogging (cardio prep): 2–3 minutes at an easy pace to raise heart rate before picking up speed.

Suggested Sequence: Start with controlled movement drills, follow with a few activation exercises, then finish with a light jog to ease into your run. Now you’re ready to run! Just remember, even when warmed up, it’s essential to pace yourself when it comes to longer-distance endurance runs, with steady intensity increases only when you’re ready.

Preparing to Cycle

Why warming up matters: Whether it’s outside in nature or an indoor cycle class, cycling demands repetitive knee flexion and hip drive. A proper warm-up improves hip and ankle mobility, activates the glutes and core for posture support, and helps your pedal stroke feel smooth and powerful from the start.

Example Warm-Up for Cyclists

  • Hip circles and leg swings (mobility): Dynamic movements that loosen the hips and legs.

  • Dynamic quad and hamstring stretches (mobility): Movements that prepare key cycling muscles.

  • Glute bridges or banded side steps (activation): Engage hips and improve pelvic control.

  • Easy pedaling (cardio prep): 2–3 minutes at low resistance to gradually raise heart rate and refine cadence.

Suggested Sequence: Begin with mobility drills, followed by activation, and conclude with light pedaling before increasing intensity. Now you’re ready to clip in and ride with better posture, smoother cadence, and more efficient power transfer.

Curious if running is better than cycling? Check out “Running Vs. Cycling: Which Is Better for Cardio?”

Preparing to Swim

Why warming up matters: Swimming uses nearly every major muscle group, with heavy emphasis on shoulder mobility and core stability. A proper warm-up enhances stroke efficiency and prevents shoulder fatigue.

Example Warm-Up for Swimmers

  • Arm circles, shoulder rolls, and torso rotations (mobility): Dynamically stretch and loosen the upper body.

  • Plank shoulder taps or band pull-aparts (activation): Prime the shoulders, lats, and core for stability.

  • Easy laps or kickboard drills (cardio prep): 2–3 minutes at low effort to raise heart rate before main sets.

Suggested Sequence: Start with upper-body mobility, follow with activation for your shoulders and core, then finish with easy laps to transition smoothly into training. Now you’re ready to hit the water with better range, rhythm, and control in every stroke.

Preparing for Stepping Cardio (StepMill/StairMaster)

Why warming up matters: Step-based cardio requires strong activation of the glutes, quads, and calves, along with balance and coordination. A warm-up helps prepare these muscles and joints to safely handle the repeated load ahead.

Example Warm-Up for StepMill

  • Calf raises and ankle circles (mobility): Improve lower-leg mobility and joint readiness.

  • Walking lunges or hip openers (mobility): Dynamic movements that loosen the hips and quads.

  • Bodyweight or banded kickbacks or glute bridges (activation): Exercises that fire up glutes and stabilizers for climbing.

  • Light stepping (cardio prep): 1–2 minutes at an easy pace before increasing speed.

Suggested Sequence: Perform mobility work for ankles and hips, move into glute and leg activation, then finish with easy stepping. Now you’re ready to climb with better rhythm, balance, and control on every step.

Preparing for Rowing Cardio

Why warming up matters: Rowing engages the legs, core, and back in a coordinated sequence. A good warm-up improves joint mobility and muscle activation to prevent pulling from the wrong muscles early in your stroke.

Example Warm-Up for Rowers

  • Hip hinges and hamstring sweeps (mobility): Dynamic movements that loosen the posterior chain for drive power.

  • Band pull-aparts or scapular push-ups (activation): Wake up the back and shoulder stabilizers.

  • Light rowing (cardio prep): 2–3 minutes at low resistance to groove technique and raise heart rate.

Suggested Sequence: Start with lower-body mobility, move into upper-back activation, and finish with light rowing before your main effort. Now you’re ready to row efficiently, maintaining a smooth form and consistent power from start to finish.

Preparing for Elliptical Cardio

Why warming up matters: Even though elliptical training is typically considered low-impact cardio, it still requires coordination across multiple joints and muscle groups. A warm-up improves fluidity, balance, and stride mechanics.

Example Warm-Up for Elliptical

  • Hip openers and dynamic leg swings (mobility): Enhance stride range and hip motion.

  • Bodyweight squats or banded glute walks (activation): Strengthen support muscles for stability.

  • Light elliptical pedaling (cardio prep): 2–3 minutes at low resistance to find rhythm and pace.

Suggested Sequence: Begin with mobility drills, followed by light muscle activation, and conclude with the first couple of minutes of your session at low resistance and a slow pace, before ramping up to full gear. Now you’re ready to maintain form as resistance and speed increase.

Preparing for High-Intensity Interval Training (HIIT) Cardio

Why warming up matters: HIIT cardio involves explosive movements, quick transitions, and short rest periods. A thorough warm-up helps improve joint mobility, coordination, and muscle recruitment before those intense bursts.

Example Warm-Up for HIIT

  • Full-body dynamic drills (mobility): Arm circles, leg swings, torso rotations.

  • Glute bridges, scapular push-ups, or low hops (activation): Wake up stabilizers and power movers.

  • Short light cardio (cardio prep): 1–2 minutes of jump rope, jogging, or shadow drills to elevate heart rate.

Suggested Sequence: Start with total-body mobility, followed by targeted activation, and finish with light cardio (such as jogging, jump roping, etc.) before your first interval. Now you’re ready to attack each round with explosive control and reduce the risk of early fatigue or strain.

To learn more about HIIT cardio, read “HIIT Basics: Everything You Need to Know.”

Preparing for Plyometrics Cardio

Why warming up matters: Plyometric exercises involve explosive, high-impact movements like jump squats, box jumps, or burpees that rapidly load and unload the muscles and joints. Without a proper warm-up, the sudden force of these movements can strain tendons, ligaments, or muscle tissue. A well-structured warm-up improves joint mobility, activates stabilizing muscles, and preps your nervous system for quick, powerful reactions.

Example Warm-Up for Plyometrics

  • Leg swings and hip circles (mobility): These mobility movements open up the hips and improve joint range.

  • Walking lunges with a twist or lateral lunges (mobility): Dynamic movements like these increase lower-body flexibility and stability.

  • Glute bridges or bodyweight squats with pauses (activation): Engage glutes, quads, and core for landing control.

  • Light pogo hops or jump rope (cardio prep): Prime your muscles and joints for quick, explosive movement.

Suggested Sequence: Begin with mobility drills to loosen the hips and ankles, followed by controlled activation of your glutes and core. Then, finish with short, low-intensity jumps before progressing to full plyometric exercises. Now you’re ready to jump, land, and move explosively with control, reducing injury risk and improving power output.

To learn more about HIIT cardio and how it’s different from other workouts, read “HIIT vs Plyo vs Weight Training: Evaluating the Best Workout for Your Fitness.”

Preparing for Sports Cardio (Basketball, Soccer, Kickboxing, etc.)

Why warming up matters: Sports activities involve constant movement, changes in direction, acceleration, and reaction time. A proper warm-up enhances agility, balance, and neuromuscular control, allowing you to move efficiently and stay injury-free.

Example Warm-Up for Sports

  • Walking lunges with a twist, side shuffles, or arm swings (mobility): Loosen key joints for multi-directional movement.

  • Glute bridges, planks, or light sport-specific drills (activation): Engage core and stabilizers.

  • Short game-style movement (cardio prep): Light sprints, shadow boxing, or controlled passes to ease into sport tempo.

Suggested Sequence: Start with dynamic movement prep, progress into activation, then finish with low-intensity sport movements that mimic gameplay. Now you’re ready to move quicker, react faster, and play with sharper coordination and control.

How Do I Know When I’m Warmed Up and Ready to Exercise?

You will know that your body is warmed up and ready for exercise when your body feels looser, your muscles feel more mobile, your range of motion has improved, your heart rate is slightly elevated, and your mind is more alert and in “go” mode.

Generally, you only need 5–10 minutes to be prepared for a cardio workout. Even a minute or two of mobility and activation is enough for most cardio sessions.

That said, everybody is different. Some people are naturally more stiff and less flexible. Additionally, the time it takes for your body to adapt and reach an optimal working state depends on your fitness level and the intensity of the cardio workout you’re about to perform. In those cases, a few extra minutes dedicated to warming up can make a noticeable difference in how your workout feels and performs.

However long your warm-up is, just remember, the goal is preparation, not exhaustion. A cardio warm-up should not be long or intense. If you feel out of breath, your heart rate is racing, and sweat is dripping, take it back a few notches. Slightly elevating your heart rate with just a few minutes of mobility and activation exercises is all you need. If you overexert yourself, you’ll end up becoming fatigued, which will negatively impact your performance.

Conclusion

Why warm up before a workout? Not warming up, even if it’s a cardio workout, can increase your risk of injury, reduce endurance, and limit your overall performance.

Going from zero to 100 is never a good idea when it comes to most things in life, exercise (and cardio) included. Your mind and body aren’t designed to jump straight into intensity without preparation. A warm-up prepares your body (and mind) to ensure peak performance, and who doesn’t want to make the most of their time spent sweating and pushing toward progress?

Warm-ups cue your body that it’s time to shift from rest to readiness, a crucial step in injury prevention and optimal performance that helps you get the best results from your training efforts. A proper warm-up also gets your head in the game. When you’re mentally engaged and focused, every movement feels stronger and more intentional.

Trust us (and the science) on this one. Take a few minutes to ease in. Your body will thank you during the workout and long after it’s done. If you’re unsure where to start or how to structure an effective warm-up, the expert, licensed personal trainers at Carbon Athletic Club can help.

If you aren’t already a member, stop by a Carbon Performance location near you for a gym tour and introduction to one of our personal trainers. If you are already part of the Caron Performance family and want to avoid injury and get more out of your cardio sessions, schedule a time to talk with one of our trainers.

Whether you want to learn the best warm-up routine tailored to your goals and training, get stronger, lose body fat, or simply need a new workout to stay motivated, working with a Carbon Performance expert personal trainer is your shortcut to success.