pre workout for female beginners

Whether you are just embarking on your fitness journey, or are a seasoned pro, everyone knows about the importance of warming up before a workout, especially on leg day. There are endless choices when it comes to warming up, a key one being stretching. Stretching helps prevent you from muscle sprains and cramps. It also helps to open up your blood vessels and allows for better circulation during your actual workout.

This quick pre workout for women is a quick 15 minute warm-up to get your heart pumping and your body ready for your workout.

Basic Stretches

To start your warm up, do some basic stretches. There is no one right way to do this, just make sure you stretch out your arms and legs good, try to engage as many muscles are possible. Toe touches and big and small arm and leg circles are a great place to start. Do this for about 5 minutes, or until you feel your muscles loosening up.


Another good way to get started on your warm-up is to take pre-workouts. FitBody article about this talk in depth about the subject.

Jumping Jacks

Jumping jacks are one of those things that pretty much everyone already knows how to do and they don’t require any skill. So, to get started, do 15 jumping jacks. After you are done, you should feel your heartbeat getting faster.


There are lots of different types of lunges. The most basic, and the best to start with, is very easy to execute. Stand with your feet shoulder width apart. Step forward with one foot and slowly lower your hips until both of your knees are at about a 90° angle. Start with 10 lunges, you can mix it up by adding dumbbells or adding a kick.


Another very popular warm up are squats. Squats help to tone your thighs and glutes, which many women love, and are a great way to prep your legs for leg day. Standing with feet shoulder width apart, keep your core straight, and slowly lower your bottom until your thighs are parallel to the ground. Try to hold this position for at least 10 seconds, repeat 10 to 15 times.

Deep Breathing

To finish your warm up, stand with your feet shoulder width apart and close your eyes. Slowly breathe in until the count of five, hold your breath for five seconds, and slowly breathe out until the count of five. Repeat this 3 to 5 times as needed.

After doing this quick warm up, you should feel your heart rate slightly elevate and your muscles feel less tight. Warming up has been proven to lower the risk of multiple injuries and may actually make you perform better. A comprehensive warm-up is essential to every workout, so once you get this one down, feel free to tweak it to better suit your needs, but this is a great place to start.