Warm up: active movements to get joints and muscles moving through a range of motion – about 5 minutes. Here’s an example routine: jog in place for 1 minute, high knees x 30, bum kicks x 30, half squats x 20, side lunges x10/side, good mornings x 10, arm circles, neck circles, walking lunges with torso twist, torso circles, wall pushups or walkout pushups. You can also use this handy warmup routine video.

Cool down: After an Interval, Plyo or HIIT workout, light jogging for 3-5 minutes to bring your heart rate down, followed by a stretch. After a steady state, walk for 5 minutes then stretch. Other workouts, just stretch. Hold each stretch for at least 30 seconds.