Quick Warmup is thirty reps, total. Five exercises at 6 reps each - chest expansions, arm circles, hip rotations, side leg raises, step jacks - and the whole thing is over before your playlist finishes its first song. It is the smallest rep count in the entire warmup family, built for the days when the gap between deciding to train and actually training needs to be as short as physically possible.

Five exercises turn out to be enough when each one is chosen for coverage rather than company. Chest expansions and arm circles handle the shoulders from two directions - the horizontal sweep and the rotation. Hip rotations service the body's central joint with six full circles. Side leg raises wake the outer hips and sneak in a balance check on each side. Step jacks assemble everything into one whole-body rhythm and give your heart rate its first nudge toward working levels. Six reps sounds like nothing, and that is the trick: six full-range, unhurried reps per joint is genuinely sufficient to raise local blood flow and rehearse the movement - it is only insufficient when the reps are small and rushed, which is the one way this warmup can fail.

Make size the rule. Sweep the chest expansions to a full stretch behind you, roll the arm circles as wide as your shoulders allow, and draw the hip rotations as one big circle rather than six small wobbles. Lift the side leg raises with a tall torso, no lean. Step the jacks wide with a complete overhead reach - the six reps you do should look like the demonstration, not the abbreviation.

Thirty reps is a smaller commitment than reading this description - which is exactly why you will actually do it.

Make it Harder: Wrong goal - if six reps feels short, run the whole thing twice and still be done in under four minutes.

Make it Easier: Hold a wall for the side leg raises and step the jacks without the overhead reach.