We totally get it. The idea of doing a quick high-intensity workout is to get in an effective workout in a short amount of time. But really, most of us do a quick HIIT workout because we lack time. To think about having even just a few more minutes to do anything can send your brain spinning, but hear us out. We know you have heard time and time again that stretching is important. It really is, seriously. It is one of the most important things to do before a workout. Just a few simple warm-up exercises can make a pretty big difference when it comes to your performance and recovery. Additionally, it helps prevent injury, and easing in with a warm-up can activate your central nervous system and help prepare your body for movement. And what if we told you that you would do some of these warm-ups on your way to working out? Do we have your attention now? This is how to warm up when you don’t have time.
Shoulder Rolls
You can literally do these anywhere. Do you need to drive to your workout? Do then in the car on the way there. Are you working out at home? Do then while you are filling up your water bottle or finishing up that last e-mail.
- Start in a standing position.
- Slowly roll your shoulders up, back, down and then to the front again, creating circles.
- Continue for 30 seconds. Reverse the movement and continue for 30 seconds.
Head Circles
Again, you can do this anywhere. You just might look a bit crazy but just for a few seconds.
- Start in a standing position.
- Roll your head in slow circles, clockwise.
- Continue for 30 seconds, then go counterclockwise for 30 seconds.
Arm Circles
All you need is a little space around you and a no video zoom call to fit these into your day.
- Start in a standing position with your arms straight out from your shoulders.
- Swing your arms in front of your body like giving yourself a big hug, then bring them backward behind your body while you open your chest.
- Continue swinging back and forth for 30 seconds.
Walking Lunges
Need to do some laundry or grab someone from one side of the house/building to another. Lunge your way there and back.
- Start by standing.
- Take a big step forward with your right leg, then slowly bend both knees and lower down, until both knees are at 90-degree angles. Be sure that your front knee isn’t past your toes.
- Press through your front foot to return to start.
- Alternate legs with each step.
Air Squats
Still on that zoom call? Add in some squats.
- Begin standing with feet hip-width apart.
- Hinge at the hips and send your butt back, lowering until your thighs are roughly parallel to the floor.
- Press through your heels, spread the earth with your feet as your knees drive out and engage your glutes to return back to a starting position.
- Continue for 30 seconds.
As you can see you really can get a warm-up in just about anywhere. All it takes is just a little multi-tasking to warm up when you don’t have time.
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