Why & how you should warm up.

Warming up is the most overlooked part of exercise. A proper warm up prepares you for the workout, allows you to practice patterns so you get better through repetition, increases your heart rate, and addresses your weaker (and sometimes neglected) parts of your training. What’s not to like!
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Your warm up should be 15 minutes. No more, no less. It should begin with some gentle movement and stretching (think yoga), then move to bodyweight calisthenics (squats, push ups, planks), and end with dynamic exercises (sprints, jumps, throws) or something cardio-based (bike, treadmill, jump rope, row at a moderate intensity). After your warm up, the workout is your oyster.