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If I remember correctly from a BBC documentary it's important to have a warm up session first before you do an intense workout like this, especially when you're just starting out. You don't want to risk injuries. Be nice to your muscles, tensons and joints: damage can be permanent, I know from experience.

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Part of the genius of this workout is that it's not throwing you into a position to injure yourself, all the vigorous motions are aerobic and the strenuous exercises are isometric.

So how do I start with the warm up at home? I did notice when doing squats, I could hear some random noise coming from my knees.

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