Start with breath and heat

Begin with two to three minutes of easy nasal breathing while moving—light row, brisk walk on an incline, or gentle cycle. The goal is to build heat without fatigue. Keep effort around 3 out of 10 and focus on long exhales; this dials down tension in the neck and shoulders and opens the ribs so the rest of your warm-up works better.

Mobilize the “cold corners”

Target the joints that complain first in winter: ankles, hips, and upper back. Use controlled, dynamic ranges—ankle rocks over the toes, hip circles from tall stance, and slow thoracic rotations. Think smooth and steady rather than bouncy or ballistic. Save long static stretches for after training; before training you want motion that keeps temperature climbing and tissues springy.

Layer in pattern primers

Rehearse the shapes you plan to train with light, deliberate reps. If you’re squatting, flow through bodyweight squats with a pause in the bottom and tall hip extensions at the top. If you’re pressing, add scapular push-ups and band pull-aparts to cue shoulder blades to glide. Runners can blend marching drills and short, crisp skips to switch on elastic recoil without pounding.

Build to a “ready” tempo

Finish the warm-up with one to three minutes of rhythm work that lifts heart rate into the 60–70% zone: fast feet on a low step, knee drives on the spot, or light kettlebell swings. The cadence should feel snappy but controlled. You’re aiming for warmth behind the collarbones, a hint of sweat, and a sense that your first set will be your best set—not your wake-up call.

Dress and de-layer with intent

Start slightly overdressed and strip layers as you heat up. Keep hands and ears warm so your body doesn’t waste energy on comfort. Shoes matter more in the cold; a firm, supportive base keeps ankles honest and reduces wobble during compound lifts or early miles.

Make it measurable

Use small cues to confirm readiness: posture tall without shrugging, breath steady through the nose at easy effort, and joints moving through full, pain-free ranges. If anything still feels sticky, take ninety more seconds in that pattern before loading. A warm-up is successful when the first working set feels familiar, not surprising.

Cold mornings don’t have to be slow mornings. Breathe, mobilize, prime, and rise to tempo—then carry that heat into a strong, safe session.