We’ve all been there. You’ve had a long day and a to-do list a mile long, but you’re committed to fitting in your workout. You don’t have the time to spend 10 minutes warming up on the elliptical or stationary bike. Kudos for not passing up on your workout, but skipping out on a proper warmup could backfire, increasing your risk of injury and long-term wear and tear on your joints.
Related: How To Warm-up Like A Pro
So instead of jumping right in, try this 2-minute warmup. This full-body movement flow takes your body through multiple ranges of motions and movements, says Sean Garner, trainer at Anatomy at 1220 in Miami, Fl.
Because you’re in constant motion, you’ll start to build a sweat and increase blood circulation throughout your body. And since there isn’t a muscle that doesn’t have to do a little work—your core, legs, arms and shoulders are all involved—they’ll be ready to tackle whatever you’ve got coming for them.
If you have more than 2 minutes to warm up, this can also be used as a systems check to see how everything is moving that day, says Garner. If you feel extra tight in certain areas, you can do more warmup moves after this flow.
Words by Naomi Nazario