How are the exercises in the runner’s warm-up different from a targeted stretching exercise such as the hamstring stretch shown here?

Around 15 years ago, dynamic warm-ups got popular in the sports world as an effective way for athletes to prep for events. Today, dynamic warm-ups are standard for everyone from elite athletes to machine-only newbies.

Learn why dynamic stretching is so effective, and get a full-body routine you can use before you exercise — whether you’re about to play a sport, do some interval sprints, or hit the weights.

This routine should only take about five minutes. Complete 10 reps of each exercise below for 1 to 2 rounds.