A warm-up is essential for everyone. What should be a standard warm-up before any workout, including workouts for weight loss.
Stage 1. General body warm-up
At the very beginning of the workout, it is necessary to give the whole body a small load in the form of a light jog or walk if running is difficult. You can also ride a bike. Depending on your physical data, this stage of the warm-up should take 5-10 minutes, and for a bike ride at least 15-20. The lower the intensity, the longer it takes to move. During this time, the muscles will warm up a little so as not to overtighten them during the second stage of the warm-up, and the heart and lungs will also enter the mode of operation.
Stage 2. Stretch marks
An obligatory warm-up phase, which is designed to make our muscles more elastic and raise their temperature.

When performing exercises, one should adhere to the basic principle – we warm up, starting from the legs and ending with the head. This is done primarily in order not to forget a single muscle and gradually moving up to stretch every joint of your body.

If the aerobic part of the warm-up was not carried out before stretching, that is, you could not run or at least walk, then it is better to start the warm-up from the head.
Basic stretching exercises:
Tilts, reaching the floor with your hands. At the same time, the legs should not be bent at the knees, and the hands should strive to reach at least the shoes. You can perform the exercise in several ways. Just bend over and reach for the ground. Bend over and in small jerks try to lower your hands as low as possible. Or you can simply grab the part of the legs that you reach with your hands and stay in this position for a few seconds.
Leg-split. We pull straight and side twine. It doesn’t matter how low you sit, the main thing is that your legs stretch.

Knee rotation. We put our hands on our knees and begin to rotate simultaneously in one direction and in the other.

Foot rotation. We put one foot on the toe and begin to make circular movements with the foot of this foot.
Pelvic rotation. When performing the exercise, it is necessary to strive so that the shoulders remain in place, and only the pelvis rotates with the largest possible amplitude.

Body rotation. In this exercise, on the contrary, it is necessary that the pelvis remains in place, and only the torso rotates.

Hand rotation. It all depends on your imagination. Can be rotated by hand simultaneously, in turn, or rotate your shoulders, spreading your arms to the sides.

We finish the exercises with a rotation or tilt of the head.
In addition to these exercises, there are hundreds of others, but, in general, they knead the same muscles.

Stage 3. Running exercises
If your training promises to be intense and based primarily on running, then you definitely need to complete a set of running exercises.

To do this, we select a flat surface, 20-30 meters long, and perform the following exercises:

Light jumps. To do this, make light jumps on your toes, pushing yourself forward. Not up.

Running with side steps. Everyone knows how to perform this exercise from school.

Running with high hips. Do not forget to keep the body straight during the exercise, and raise your knees as high as possible.

Running with an overlap of the lower leg. When your heels lightly hit your butt during movement.

High jumps. We try to push ourselves more up than forward.

After completing all the running exercises, we accelerate to the same distance and you can proceed to the main workout.

Usually, such a warm-up takes 20-25 minutes, that is, after a warm-up, the body will begin to burn fat during training, since it spent carbohydrates to warm up the body.

Important! If any of the exercises causes pain, then exclude it from the warm-up. Also, do not forget, the colder it is outside, the longer and more thoroughly it is necessary to knead the muscles. In winter, the warm-up can last up to 40 minutes.