​ ​
post featured image

15-Minute Barre Workout (Full Body Barre Class, Optional Light Weights)

Get the boutique barre class experience at home with this 15-Minute Barre Workout! Six traditional barre exercises with high intensity cardio to tone, strengthen and raise your heart rate.

This barre workout was created to bring the boutique Physique 57 and Pure Barre class experience to your home. You don’t even need a ballet barre (although you can always add a countertop or a chair to assist with balance if needed).

Traditional barre workouts are done in a barre studio with a ballet barre for stability and focus on small, deliberate muscle movements. When I create my online barre workouts, I adapt them to bring this boutique studio experience to your home without a barre.

I also add my own personal style of mixing in large, compound movements to raise your heart rate while building strength. Think barre meets pilates, yoga sculpt and strength training all in one full body workout.

first position releve barre workout

Barre Workout FAQs

What Type Of Workout Is Barre?

Barre is inspired by traditional ballet moves but it also pulls from yoga and pilates exercises. Barre focuses on low-impact, high-intensity movements designed to strengthen the core and tone common “trouble areas” like the thighs, glutes, arms and triceps. Ultimately, this builds tone, lean muscles. It’s relatively low-impact workout, kind on joints and accessible to all fitness levels.

Is Barre A Good Workout?

Barre might be out of your comfort zone, especially if you’re used to our strength training and HIIT workouts. But don’t let that deter you from giving it a try! Barre workouts are challenging for our bodies in a different way than traditional strength training. Fatiguing each muscle group through small, targeted movements (hello plié pulses), high repetitions, and lighter weights (or just bodyweight). Plus the small, targeted movements found in barre workouts are great for building deep core strength and strengthening the stabilizing muscles around our joints.

What Are The Benefits Of Barre Workouts?

Barre workouts have many benefits! Using bodyweight or lighter weights and higher repetitions is great for building muscle endurance, which will assist you in your other workouts (SELF Magazine). Barre also increases balance, flexibility, posture and range of motion as it strengthens and lengthens your muscles. These workouts require constant core engagement. I always suggest barre workouts as a great pregnancy workout, as well as postpartum workout. It’s also good to mix up your fitness routine to avoid fitness and weight loss plateaus.

side plank hold with leg lift | barre class at home

15-Minute Barre Workout (Full Body Strength and Toning)

A quick and effective barre workout that hits the legs, thighs, glutes, arms, shoulders, back, triceps, core and abs — all in just 15 minutes!

Combining traditional barre moves with low impact cardio for a full body burn.

Workout Equipment:

Optional light to medium dumbbells, wrist weights or hand weights. I suggest 2-5 lbs.

Or you can do this barre workout with just your bodyweight.

Shop My Extra-Large Yoga Mat

I get so many questions about this mat! I have the EXTRA LARGE Mat (8′ x 4′ x 1/4″).

DISCOUNT CODE: NourishMoveLove
Click Here To Shop

Workout Instructions:

Follow along with the guided Barre Workout on YouTubeled by certified personal trainer, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 6 Full Body Barre Exercises
  • ~60 Seconds Per Exercise, flowing from one move to the next in a natural sequence (around 10-12 reps per exercise).
  • Repeat x2 Sets (alternating sides as needed)

Workout Outline

  1. Narrow Squat and Bicep Curl and Front Leg Lift
  2. Balance Wide Back Row and Rear Leg Lift
  3. Lunge and Front Raise and Front Kick
  4. First Position Squat and Single Arm Overhead Tricep
  5. Weighted Plié and Toe Stand Jumps
  6. Push Up and Balance Side Plank

Prefer to Watch On YouTube?

youtube icon Barre Workout

6 Barre Exercises to Tone and Strengthen

Narrow Squat, Bicep Curl and Front Leg Lift

Targets: Legs, glutes, quads, inner thighs, biceps, abs and core muscles.

how to do a narrow squat and front leg lift

How To Do A Narrow Squat, Bicep Curl and Front Leg Lift

  1. Start in a narrow staggered squat position. Feet are under hips, with 80% of your weight in your left foot, 20% in your right toes. Hold your dumbbells at your sides, palms facing out away from your body.
  2. Lower your hips down into a squat, curling your dumbbells up towards your shoulders as you sit back.
  3. Press through your heels to stand tall, lowering your dumbbells back to your sides.
  4. Brace your core, and lift your right foot in front of you, keeping a generous bend in your right knee. Aim to get your thigh parallel to the mat.
  5. Then, return your right toes to the mat and repeat.

Balance Wide Back Row and Rear Leg Lift

Targets: Glutes, hamstrings, upper back, shoulders, abs and core.

balance rear leg lift and back row

How To Do A Balance Wide Back Row and Rear Leg Lift

  1. Start in a staggered position, left foot in front of right. Think about having your feet on two railroad tracks rather than stacked in one line.
  2. Hinge at your hips to bring your torso to a 45-degree angle to the mat. Hold your dumbbells at your sides, palms facing in towards your body.
  3. Squeeze your right glute to lift your left heel up behind you. At the same time, squeeze your shoulder blades together as you pull the dumbbells towards your chest, elbows out at 90-degree angles, performing a back row.
  4. With control, lower the dumbbells and your right leg back to starting position.

Lunge, Front Raise and Front Kick

Targets: Legs, glutes, quads, inner thighs, shoulders, arms, abs and obliques.

lunge and front raise

How To Do A Lunge, Front Raise and Front Kick

  1. Start in a staggered stance, feet under hips, 80% of your weight in your left foot and 20% in your right toes. Hold your dumbbells at your sides, palms facing in towards your body.
  2. Step your right foot back into a reverse lunge, aiming for a 90-degree angle in both knees. As you lunge, lift your dumbbells out in front of you, raising the dumbbells to shoulder height (front raise).
  3. Press through your left heel to return to standing position, lowering the dumbbells as you raise.
  4. Then, raise your left foot in front of you, keeping a generous bend in your left knee.
  5. With control, return to starting position.

First Position Squat and Single Arm Overhead Tricep Extension

Targets: Outer glutes, inner thighs, top of thighs (quads), back of the arms (triceps), shoulders and core.

first position triceps

How To Do A First Position Squat and Single Arm Overhead Tricep Extension

  1. Start standing in first position, heels together, toes out in a “V” shape.
  2. Hold your left dumbbell straight overhead and your right dumbbell at your chest.
  3. Softly bend your knees, pressing your knees out towards your toes to lower into a shallow first position squat.
  4. As you lower into a squat, bend your left elbow to “hide” the dumbbell behind your head, performing a single arm overhead tricep extension.
  5. Then, pull your thighs together to stand tall, extending your left arm overhead at the same time.

Weighted Plié and Toe Stand Jumps (Second Position to First Position)

Targets: Legs, glutes, quads, outer glutes, inner thighs, calves and core.

plie toe stand jumps

How To Do A Weighted Pl and Toe Stand Jumps

  1. Start in second position. Step wide, heels in, toes facing out towards the corners of the room. Imagine your back is pressed against a wall. Slide your back down the wall, lowering into a wide squat position. Hold both dumbbells at your chest.
  2. Pull your thighs together as you jump in to the center of your mat, landing softly in first position (heels together).
  3. Then, hop back out to second position.

Modification: Option to step from second position to first position instead of jump.

Push Up and Balance Side Plank

Targets: Chest, shoulders, triceps, obliques, abs and core.

Push up to side plank | barre push ups

How To Do A Push Up and Balance Side Plank

  1. Start in a high plank position – shoulders over wrists, core engaged, one long line from your head through your heels.
  2. Lower through a push up, elbows falling back towards your body (if you’re looking at yourself from an overhead angle, your elbows should form an “A” shape rather than a “T” shape away from your body).
  3. Press back up to high plank position.
  4. Then, pull your right arm up and over your body, opening up to your right as your arms expand in a “T” shape.
  5. Return the dumbbell to the mat, ending in a high plank position.

Modification: Option to perform push ups from an incline (placing hands on a chair or counter top to bring the ground closer). Or perform push ups on knees and rotate to knee-down side plank.

Pin this 15-Minute Barre Workout

Barre Sculpt Workout At Home pin for pinterest

This post includes affiliate links. I do earn a commission for products purchased using these links (at no additional cost to you). Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

no comments