Here’s something to think about in your next workout: When your effort goes up, your thinking goes down.
That’s not a flaw, it’s how your nervous system works. As intensity increases, your brain stops analyzing details and switches into keep-going mode. Breathing matters. Rhythm matters. But fine-tuning technique? That ship has sailed.
Which is exactly why what you do before cardio matters so much.
In HIYO-style interval workouts, we always start with a prep move. Not just to warm-up but to teach the body how it’s about to move before speed and effort take over.
A good prep move quietly sets the stage. It:
So when intensity increases, your body already knows the pattern.
Think of it like laying tracks before a train starts moving fast. Once cardio begins, there’s no mental space left to fix form or rethink mechanics. The movement needs to feel familiar before fatigue arrives.
When your body is prepared:
That’s the difference between finishing a workout feeling energized… or feeling beaten up.
The water makes prep moves especially effective. Resistance slows everything down just enough for you to feel what’s happening. You can sense alignment, timing, and flow, then carry that feeling into faster, harder work.
By the time your heart rate climbs, your body already knows what to do.
This prep move combines ankle movement (pointing and flexing) with hip flexion and extension.
Notice how reaching the hands away from the foot naturally guides the hip and ankle into a deeper, more controlled movement. This primes the joints for higher-intensity movements like running patterns, tucks, and jumps.
And it matters far beyond the workout.
These same ankle–hip patterns show up when you:
When those joints move well together, your body reacts more smoothly and with less strain.
Practicing prep moves before cardio doesn’t just make workouts feel better. It trains your body to respond with confidence when life speeds up.
So effort shows up as strength, rather than hesitation or stiffness.
Ready to try this for yourself? Explore Wavemakers this month — easy-going, results-focused sessions that will change the way you move for good.