Get warmed up
Lead a ten minute warm up routine with stretches, jumping jacks, and light cardio. Learn safe movement and prepare muscles before play.
Step-by-step guide to lead a 10-minute warm-up routine
Step 1
Set your timer for 10 minutes so you know how long the warm-up will be.
Step 2
Clear a safe open space and lay down your mat or towel so everyone has room to move.
Step 3
Tell your group that you will lead a warm-up and remind everyone to move slowly and stop if something hurts.
Step 4
Lead 1 minute of slow deep belly breaths to calm and prepare everyone’s lungs and heart.
Step 5
Lead a 2-minute gentle mobility block for neck shoulders and arms to wake up upper body joints.
Step 6
Lead a 2-minute hip and leg mobility block with hip circles and leg swings to loosen hips and legs.
Step 7
Lead a 2-minute light cardio block where everyone marches then jogs in place at an easy pace.
Step 8
Lead 1 minute of jumping jacks to raise heart rate a bit more and build energy.
Step 9
Lead 1 minute of bodyweight squats or alternating lunges to warm the legs and glutes.
Step 10
Lead 1 minute of cool-down stretches like hamstring and calf stretches to slow the heart rate.
Step 11
Ask everyone to take a sip of water and check how their body feels after the warm-up.
Step 12
Share your finished warm-up routine and a photo or video of you leading it on DIY.org.
Final steps
You're almost there! Complete all the steps, bring your creation to life, post it, and conquer the challenge!
Help!?
What can I use if I don't have a yoga mat or towel for the 'lay down your mat or towel' step?
Use a folded blanket, rug, carpeted area, or a non-slip bath mat as substitutes so everyone still has a cushioned, safe open space to move.
What should I do if kids lose balance during the '2-minute hip and leg mobility block' leg swings or feel too out of breath during the '2-minute light cardio block'?
Have children hold a chair or wall for support and reduce leg swing range, and slow the cardio to marching or shorter jogging intervals until breathing is comfortable.
How can I adapt the timing and intensity of this 10-minute routine for different ages?
For preschoolers shorten total time to 5–7 minutes and replace '1 minute jumping jacks' with gentle step jacks and assisted squats, while older kids can extend the '2-minute light cardio block' and increase pace during 'bodyweight squats or alternating lunges.'
How can I enhance or personalize the warm-up before sharing the routine and photo/video on DIY.org?
Add a short theme playlist for rhythm, insert one extra mobility or balance challenge after the '2-minute mobility' blocks, and encourage kids to strike a fun finish pose for the photo or video to showcase their progress.
Watch videos on how to lead a 10-minute warm-up routine
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Facts about warm-up routines and safe movement for kids
⏱️ A proper warm-up can lower the chance of strains and sprains by improving joint mobility and flexibility.
🤸 Even 5–10 minutes of a dynamic warm-up increases blood flow and helps muscles move more easily.
🏃 Jumping jacks are a full-body move that quickly raises heart rate and wakes up both arms and legs.
💪 Save long static stretches for after activity—doing them before explosive moves can temporarily reduce power.
🧠 Warming up primes your brain—kids who warm up often react faster and focus better during play.
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