5-Minute Cool-Down
- Time
- 5:00
- Level
- All levels
- Equipment
- None.
A cool-down brings your heart rate down gradually and gives the muscles you just worked a stretch while they're warm.
Starts with walking, ends on the floor.
Easy walk
Walk slowly, shake out the arms. Let your breathing settle.
0:45
Next: Standing quad stretch
The routine
- 45s
Easy walk
Walk slowly, shake out the arms. Let your breathing settle.
- 30s
Standing quad stretch
Hold one ankle behind you. Switch at halfway.
- 30s
Standing hamstring stretch
Heel forward on the floor, toes up, hinge at the hips. Switch at halfway.
- 30s
Calf stretch
Hands on a wall, heel down. Switch at halfway.
- 30s
Hip flexor lunge
Back knee down, tuck the pelvis. Switch at halfway.
- 30s
Figure-four stretch
On your back, ankle over knee. Switch at halfway.
- 30s
Child's pose
Arms long, breathe into the back.
- 30s
Cross-body shoulder stretch
Switch at halfway.
- 45s
Lying breathing
On your back, one hand on your belly. Slow breaths.
Tips
- Runners: spend a little longer on calves and hip flexors if those are your tight spots.
Questions
Do I need to cool down after exercise?
It isn't strictly required, but a few minutes of easy movement and stretching helps you transition and is a good time to work on flexibility.
Got another five minutes?
Why five minutes at a time works: movement snacks.