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30-Minute Cardio Barre (Barre Burn)

Strengthen, lengthen and tone with this full body cardio barre workout class at home. This barre burn workout combines strengthening barre sequences with upbeat cardio exercises. All you need is 30 minutes and your bodyweight to to build lean muscle and burn calories.

Plié and pulse your way to strong legs, arms and core muscles with this 30-minute cardio barre class.

This athletic style barre workout combines high-rep strength exercises with heart-pumping cardio exercises. Small, controlled movements strengthen the stabilizing muscles around the core, hips, knees and shoulders.

Strengthen the core, improve posture, and increase joint stability with this 30-minute cardio barre burn flow.

woman performing an arabesque as part of a cardio barre workout
Woman performing a first position leg lift as part of cardio barre burn workout class


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Cardio Barre FAQs

What Is Cardio Barre?

Cardio barre is a low-impact, high-intensity workout that combines traditional barre exercises with cardio bursts. Cardio barre is a hybrid workout that combines elements of ballet, pilates, yoga, HIIT (high-intensity interval training) and strength training.

Is Cardio Barre Good For Losing Weight?

Barre exercises burn calories and build strength in a variety of different muscle groups, such as the legs, core and back. This can be helpful for achieving weight loss goals. For best results, follow a well-rounded workout routine, such as the viral 3-2-8 Workout Plan.

Can You Do Cardio Barre Workouts At Home?

You can get the same quality barre classes at home without paying for an expensive membership at boutiques such as Pure Barre or Physique 57. It is suitable for any fitness level, and can range from beginner-friendly 15-Minute Low Impact Cardio Barre classes to advanced Dumbbell Power Barre workouts.

woman performing a table top leg lift as part of cardio barre burn workout class

30-Minute Cardio Barre Workout (Barre Burn)

Build lean muscle and burn calories with this effective Cardio Barre Workout.

This Barre Burn class combines bodyweight strength training with large metabolic movements and cardio intervals to burn calories and increase endurance.

Add full body workouts like this one to your fitness routine 1-2 times a week to build muscle mass and increase endurance.

Workout Equipment:

No equipment, just your body weight.

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woman finding a second position plie as part of cardio barre workout

Workout Instructions:

Follow along with the guided Cardio Barre Burn Workout on YouTube, led by certified personal trainer, Lindsey Bomgren. 

Your Workout Looks Like This:

  • Full Body Cardio Barre Burn Flow
  • Flowing from plank to second position, chair pose to lunges and core on the mat.

Workout Outline

  1. Warm Up
  2. Plank Series
  3. Table Top Series (Glutes and Butt)
  4. Lunge Series
  5. Second Position Series
  6. Cardio Interval
  7. Mat Series
  8. Cool Down and Stretch
woman performing an arabesque as part of a cardio barre workout

Prefer to Watch On YouTube?

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5 Cardio Barre Exercises

Second Position Pliè Squat

Targets: The glutes, quads, hamstrings, inner thighs (adductor muscles), shoulders, upper back and core.

woman performing second position plie squats as part of cardio barre class

How To Do Second Position Pliè Squats

  1. Start standing. Find second position by stepping wide, then rotating your toes out towards the corners of the room. Tuck your tailbone (anterior pelvic tilt) to engage your core.
  2. Bend your knees as you imagine sliding your back down a wall, lowering until your thighs are parallel to the ground.
  3. Squeeze through your inner thighs to stand tall, strengthening your knees and returning to starting position. Option to sweep arms overhead as you stand.

Modified Side Plank Hip Lift and Oblique Crunch

Targets: Obliques, abs, upper back, outer glutes, inner thighs, hamstrings, upper body and shoulders.

woman performing a side plank with a oblique crunch as part of cardio barre burn workout

How To Do A Modified Side Plank Hip Lift and Oblique Crunch

  1. Start in a side plank position with your right forearm on the ground, elbow directly under your shoulder, and legs out straight. Place your left hand behind your head, elbow out to the side.
  2. Drop your right knee to the mat, finding a modified side plank position.
  3. Float your left leg off the ground, squeezing through your outer glutes to hold your floating leg at approximately hip level.
  4. Then, engage your core and lift your hips up so that your body forms a straight line from your head to your feet, performing a hip lift.
  5. Hold at the top of this position, then bend your floating left leg to a 90-degree angle. Perform an oblique crunch by pulling your left knee and left elbow in towards each other, crunching through your left side body to meet in the middle.
  6. Return the left knee and elbow to starting position, straightening the left leg and hovering it above the ground.
  7. Then, slightly lower your hips, dipping 1-2 inches towards the mat, before squeezing through your right glutes and obliques to lift, performing a hip lift.

Staggered Squat and Side Leg Lift

Targets: Gluteus medius (outer glute that controls hip movement and side-to-side movements), quads, inner thighs, hamstrings, calves and core.

woman performing a staggered squat and leg lift to the side as part of cardio barre workout

How To Do Staggered Squats and Side Leg Lifts

  1. Start standing with feet hip distance apart. Stagger your feet so your right foot is slightly in front of your left. 80% of your weight is in your right foot, 20% in your left toes.
  2. With control, lower your hips until both knees are bent at 90 degrees, finding a staggered squat.
  3. Press through your feet to stand tall, returning to starting position.
  4. Then, shift your weight into your right leg, engaging your core to balance as you lift your left leg out to the side, performing a side leg lift.
  5. With control, lower your left leg back to the ground, returning to starting position.

3-Point Push Up

Targets: Chest, shoulders, back, biceps, triceps, glutes, hamstrings and abdominal muscles.

woman performing a three point push up as part of cardio barre burn workout

How To Do 3-Point Push Ups

  1. Begin in a kneeling push-up position, both knees on the ground and hands stacked under shoulders, slightly wider than shoulder-width apart.
  2. Then, keep your left knee on the ground as you lift your right leg, extending it backwards. Keep your right leg straight and point your toes to engage your glutes. Your body should form a straight line from your head to your right toes.
  3. Bend your elbows and slowly lower your chest towards the ground, elbows falling back towards your hips. Engage your core to protect your lower back.
  4. Then, press evenly through your fingers to push back up, straightening your elbows and returning to starting position.

Fire Hydrant Lift and Kick

Targets: Gluteus maximus, hip abductors and core.

woman performing quadruped fire hydrant kicks as part of cardio barre workout

How To Do Fire Hydrant Lifts and Kicks

  1. Start in a table top position, quadruped on all fours, shoulders stacked over wrists and hips stacked over knees. Option to place your forearms on the mat for more stability.
  2. Lift your right leg up and to the side so you create a straight line from glute to knee, keeping a 90-degree bend in your right knee.
  3. Hold at the top and straighten your right leg; kicking through your right heel.
  4. Pull your right foot back in to bend at the knee and create a 90-degree angle again, then bring your right knee back down to the mat, returning to starting position.

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  1. I always love your barre workouts – thanks for this terrific new one! Outer glutes on fire! Who said you need to use weights for a challenging workout?!