If I have the time, I’ll normally do about 10 minutes on a cardio machine, but at home I’ll stick to body weight exercises, foam rolling, and warm-up sets.
If I’m super short for time, my warm-up will simply be an easier set of the exercise I’m about to do.
For example, if the workout has Goblet Squats and Push-ups, I’ll do a set of body weight squats and hand-elevated push-ups. It’s not perfect, but it helps.
If there’s anything else you need or aren’t sure about, submit a question, post your question in the community area or below this post and I’ll be happy to help.