Devote around 10 minutes to warming up before starting your workout, including a 5 minute pulse raiser followed by 5 minutes of dynamic stretching. 10-minute warm-up routine First, to get your heart and lungs mobilised, spend five minutes doing a brisk walk or using a cardio machine at the gym, followed by some jumping jacks.

10-Minute Warm-Up Jogging— 2-3 minutes. Increases blood flow, elevates your heart rate and activates your muscles. Jumping Jacks— x 10-15. Further increases your heart rate with a higher intensity exercise more similar to how you use your body during a workout or game.

Lift your right knee off of the floor and fully extend your right leg behind you. Engage your abs and switch leg positions — bring your right knee forward and your left leg back simultaneously. Repeat this move for a comfortable number of reps. Stretch It Out! Now that you've completed your cardio warm up, take a few minutes to stretch.