A no equipment, 30-Minute Barre Workout you can do at home! This full body cardio barre workout combines traditional barre exercises with high intensity cardio to tone, strengthen and raise your heart rate.
It’s common people first try one of our barre workouts on an active rest day (because they think barre workouts are too easy, or not challenging enough). But if you’ve done some of mine, you know I like to incorporate compound movements and cardio bursts.
There’s always a way to modify or make barre exercises more challenging. I recommend barre to beginners, runners, pregnancy and postpartum, and strength and HIIT athletes.
Barre Workout FAQs
What Is A Barre Workout?
Barre is a hybrid workout that combines ballet, pilates, yoga and strength training. It has an emphasis on building core strength and long, lean muscles throughout the body. My barre classes are a little different than Pure Barre or Physique 57. I like a high energy, athletic barre workout.
Are Barre Workouts Effective?
Yes, but they serve a different purpose than strength training workouts or cardio workouts. Barre may seem less intense than a full body strength training or HIIT session. But the tiny, pulsing barre exercises work your body in a different way. Barre fitness specifically focus on: improving core strength, building strength in the stabilizing muscles, and increasing flexibility, balance and posture.
What Are The Benefits Of Barre Workouts?
Barre workouts have many benefits! These workouts increase total body strength by building small, stabilizing muscles in the shoulders, glutes and hips to prevent injury. Barre increases balance, flexibility, posture and range of motion. These workouts require constant core engagement so I recommend adding them to your pregnancy or postpartum workout plan. It’s also good to mix up your fitness routine to avoid fitness and weight loss plateaus.
30-Minute Barre Workout (Full Body Cardio Barre, No Equipment)
An intense, full body workout at home with no equipment!
Get the boutique barre studio experience at home with this guided, high-intensity, 30-minute barre workout. Pairing bodyweight strength training and high reps of tiny pulsing movements, with cardio intervals to raise your heart rate.
Modifications are offered for ALL fitness levels.
None, just your bodyweight.
We’ll use a chair (or counter top — whatever you have available) for a few of the moves. If this isn’t available to you, you can do the exercises 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″).
Targets: The glutes, quads, hamstrings, and your inner thighs (adductor muscles).
How To Do A Second Position Pulsing Pliè Squat
Find second position by stepping 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. Tuck your tailbone, anterior pelvic tilt, to engage your core.
Once in second position, option to keep your heels on the ground or take relevè with heels lifted off the ground.
Place your hands on your hips and bend your knees, lowering into the bottom of your pliè squat. Shoulders should remain directly over hips.
Stand up one inch, then slowly lower back down one inch.
Repeat this pulsing, one inch movement up and and down.
Attitude Leg Lift
Targets: All three glute muscles as well as the lower back and core.
How To Do An Attitude Leg Lift
Start standing on your right leg. With a soft bend in your right knee, hinge forward gently resting your hands or fingertips on a ballet-barre, chair or countertop for support.
Then extend your left leg behind you on a diagonal and turn it out; toes pointed.
Draw your left shin towards your standing right calf, then extend the left leg long behind you, squeezing the glutes.
Repeat this movement. Option to engage the standing leg (right leg) by bending at the knee each time the left leg draws in.
Note that you can make this move more challenging by going into relevè (balancing on toes, heel lifted off the ground) on the standing leg.
Targets: The abs, core, hip flexors and inner thighs. Also a great balance challenge to improve posture.
How To Do Boat Pose
Sit on the mat on your sitting bones, legs bent at 90 degrees, feet flat on the floor.
Tilt your hips forward, rounding through the spine as you pull your navel towards your spine (making a ‘C’ shape with your upper body). Keeping your shoulders down and the crown of your head towards the ceiling.
Engage your inner thighs and core to lift your feet off the mat to about knee height.
Option to keep your hands behind your knees, or increase the intensity by releasing your hands from the back of your legs, bringing your arms parallel to the floor.
You can make this move more challenging by extending your legs out away from your body, toes pointed.
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