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30-Minute Barre Blend Workout

By: Lindsey Bomgren, CPT | March 27, 2024

Strengthen, sculpt and tone with this barre blend workout! This full body workout combines high-rep strength training, cardio, and traditional barre exercises to challenge your mobility and core. Add a set of light weights and feel the burn in this barre workout at home.

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Strengthen and tone with this guided barre blend workout at home.

I used to teach cardio barre classes at local studios and have always loved a barre blend workout.

Barre workouts typically involve a series of controlled movements that focus on strengthening the core muscles, improving posture, improving joint stability and increasing flexibility.

I love a fusion workout like cardio barre, pilates barre, or barre sculpt to amp things up. These fusion-style workouts are a great way to mix up the week and allow you to reap the benefits of several different training styles.

woman performing a second position squat and lateral raise with dumbbells in a barre blend workout

30-Minute Barre Blend Workout

Achieve your fitness goals at home with this guided, barre blend workout.

A complete workout targeting every muscle group in the body: the lower body (quads, hamstrings, glutes, calves, and thighs), upper body (biceps, triceps, back, shoulders, and chest) and core.

Add cardio barre workouts like this one to your home workout plan 1-2 times per week to build and maintain strength.

Workout Instructions:

Follow along with the guided Barre Blend Workout on YouTube, led by certified personal trainer and barre instructor, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 30 Minutes of Cardio Barre Exercises
  • Sequenced Flow (moving naturally from one series to the next)

Workout Equipment:

Optional Light Dumbbells and Mini Loop Resistance Band. I recommend between 2-5 lbs depending on your fitness level. I’m using 2-5 lb dumbbells in today’s workout.

woman performing a side plank and dumbbell raise in a barre workout

Prefer to Watch On YouTube?

youtube icon Barre Blend

Workout Outline

  1. Warm Up
  2. Plank Series with Resistance Band
  3. Chair Pose Squats and Bicep Curls
  4. Cardio Burst
  5. Chair Pose Squats and Bicep Curls
  6. Cardio Burst
  7. Second Position and Punches
  8. Cardio Burst
  9. Core Series
  10. Cool Down and Stretch

6 Cardio Barre Exercises

Chair Pose Staggered Squat and Bicep Curl to Side Leg Lift

Targets: Legs, glutes, quads, hamstrings, hip flexors, abductors, biceps and core.

woman performing a banded chair squat and bicep curl to side leg lift

How To Do A Chair Pose Staggered Squat and Bicep Curl to Side Leg Lift

  1. Stand with feet hip-width apart, knees slightly bent. Option to place a resistance band six inches above your ankles. Hold a set of light dumbbells in your hands, palms facing out.
  2. Stagger your feet, so your right leg is slightly in front of your left foot. Kickstand your back left foot, left heel floating off the ground. Keep 80% of your weight in your front foot, 20% in your back left toe.
  3. Maintain a staggered stance as you perform a squat, lowering down into a squat position until hips are parallel with your knees. Drive your knees out toward your outer three toes. At the bottom of the squat, perform a bicep curl by curling the dumbbells up to shoulder height.
  4. Drive through your front right heel to stand tall, squeezing your glutes as you lower the dumbbells back down with control.
  5. Then, with your core engaged, transfer your weight into your right leg as you lift your left leg out to the side. As you perform the leg lift, perform a second bicep curl by curling the dumbbells up to shoulder height.
  6. Lower your left leg back to the ground with control as you also lower the dumbbells down to return to the starting position.

Alternating Jack and Press to Tricep Kickback and Tap Back

Targets: Legs, glutes, quads, hamstrings, outer glutes (side butt), inner thighs, calves, shoulders, triceps and core.

woman performing an alternating jack and press to tricep kickback and tap back

How To Do An Alternating Jack and Press to Tricep Kickback and Tap Back

  1. Place a resistance band six inches above your ankles (around the calf/shin). Stand with your feet slightly wider than your hips to create tension across the band (activating your glutes). Option to hold a pair of light dumbbells in your hands.
  2. With your chest upright and your core engaged, perform a low impact alternating jack by stepping the right leg out to your right. As you do so, press the dumbbells overhead, locking out biceps near ears.
  3. Tap the right foot back to center as you bring the weights down to shoulder height.
  4. Then repeat the movement, this time stepping the left leg out to your left. Press the dumbbells overhead, locking out biceps near ears.
  5. Tap the left foot back to center as you bring the weights down to shoulder height.
  6. Then, hinge forward slightly and tap your right foot back behind you, while performing a tricep kickback with the dumbbells.
  7. Then step the right foot back to center and alternate the movement, tapping the left foot back as you perform a tricep kickback with the dumbbells.

Banded Lateral Walk and Tap

Targets: Hip flexors, quads, outer glutes, hamstrings, calves, back and triceps.

woman performing lateral walks with toe taps in a barre blend workout

How To Do A Banded Lateral Walk and Tap

  1. Place a resistance band six inches above your ankles (around the calf/shin). Stand with your feet slightly wider than your hips to create tension across the band (activating your glutes). Option to hold a pair of light dumbbells in your hands.
  2. Bend your knees to lower down into a loaded squat position. Weight in heels, chest up.
  3. Hold this loaded squat position as you take two lateral steps to your right by side stepping to the right with your right foot, then stepping your left foot across to join your right. Stretch the band as far as you can to maintain tension across the band throughout the movement.
  4. After you take two lateral steps, pause to tap the left toe out to your left side as you punch the dumbbell in your left hand down and to the left. Again, stretch the band as far as you can.
  5. After completing the second toe tap and dumbbell punch, repeat the sequence by taking two lateral steps to the left.

Second Position to Lunge and Crossbody Punch

Targets: Inner thighs, outer thighs, glutes, quads, calves, arms, shoulders and back.

woman performing second position to lunge and press in a barre cardio workout

How To Do Second Position to Lunge and Crossbody Punch

  1. Stand with feet wider than hips, heels in and toes pointed out (second position or sumo squat stance). Option to hold a set of light hand weights. Raise both arms up and out to your sides, hands in line with shoulders (arms create a “T” with your torso).
  2. Pivot to your right and perform a lunge, dropping the back left knee to the mat, right leg is forward. Lower your hips until both knees reach a 90-degree angle, front thigh parallel to the floor.
  3. As you perform the lunge, perform a crossbody jab by punching the left arm across your body (left hand to meet right hand).
  4. Drive through the front right heel to pivot back to center as you pull the left arm back across your body, sending the left arm long (both arms are out to the sides, forming a “T” with your torso).
  5. Hold for a moment before pivoting to the right to repeat the movement.

Sumo Squat and High-to-Low Punches

Targets: Inner thighs, outer thighs, glutes, quads, shoulders, back and biceps.

woman performing a sumo squat and punch in a cardio barre workout

How To Do A Sumo Squat and High-to-Low Punches

  1. Stand with feet wider than hips, heels in and toes pointed out (sumo squat stance). Option to hold a set of light hand weights. Bring your hands or knuckles up to “defend” your face in a guard position.
  2. Bend your knees to lower down into a squat, pushing your knees out towards your pinky toes as you drop your hips parallel to your knees.
  3. Punch your right arm out to your right side as you hold the bottom of the sumo squat. Keep your left arm in your defensive position.
  4. Drive through your heels to stand tall. As you do so, punch the right arm out slightly overhead.
  5. Repeat, performing a low punch at the bottom of the squat and a high punch at the top of the squat. Punch on the right side for the timed interval, switching sides on the next set.

Alternating Single Arm Chest Fly and Leg Lower

Targets: Chest, rectus abdominis, transverse abs and lower abs.

woman performing an alternating chest fly and leg lower in a barre core workout

How To Do An Alternating Single Arm Chest Fly and Leg Lower

  1. Lie on your back. Press your low back firmly into the mat and think about “wrapping” your abdominal wall around your core. Hold one light weight in your right hand, straight above your chest.
  2. Straighten your legs and extend them over your hips, the bottom of your feet facing the ceiling.
  3. Inhale as you slowly open your arms, lowering the dumbbell in a wide arc until it reaches shoulder level (or the ground). As you open the arms, simultaneously lower the right leg towards the ground, keeping both legs as straight as possible. Focus on keeping your lower back pressed into the mat.
  4. Hover your heel above the mat, then pull it back up to starting position as you pull both arms back to the starting position.
  5. Transfer the dumbbell to your left hand, then repeat, alternating the leg that lowers to the ground.
woman performing chair pose as part of barre workout

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Barre Blend FAQs

What Is A Barre Blend Workout?

Barre is a hybrid workout that combines ballet, pilates, yoga and strength training. Barre blend is a fusion workout that typically includes cardio and focuses on: improving core strength, building strength in the stabilizing muscles, and increasing flexibility, balance and posture.

Is A Barre Workout At Home Effective?

When you think about barre, you likely think of Pure Barre, Physique 57, or other group fitness classes. Barre may seem less intense than a full body strength training or HIIT session. But using bodyweight or lighter weights and higher repetitions is great for building muscle endurance, which will assist you in your other workouts (SELF Magazine).

Is Barre Or Pilates Better?

Barre tends to isolate small, stabilizing muscles through repetitive movements and pulses. Pilates classes typically work the whole body at once, emphasizing core strength, posture, balance and flexibility. I personally like a combination of barre pilates because both are great options to add to your fitness routine.

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Pin This Workout: 30-Minute Barre Blend

30-Minute Barre Blend Workout Video

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8 comments

  1. AMAZING!!! I JUST DID THIS 8 WEEKS POST PARTUM WITH MY 3RD CHILD, AND I FEEL AWESOME!!! I modified when needed and left out the jumping and still sweat!!! Thanks, Lindsey, for another awesome EFFECTIVE workout!!!!

  2. Wow – this 30 min. barre was a killer! Just when you thought it was a little easy – here comes the sweat and burn – awesome!

  4. Excellent barre workout. Love the combination of strength and cardio. Thanks for sharing!

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