I’m bringing an upbeat cardio barre class from the studio directly to your home with this 20-Minute Barre Class! Combining traditional barre exercises with cardio bursts for an effective barre workout.
Barre is a spin on traditional ballet-inspired exercises. It pulls from yoga and pilates as well. Traditionally, barre is performed in a boutique studio, with a literal ballet bar. However, there’s no ballet bar needed for my at-home barre workouts. My barre workouts combine traditional aspects of barre (small, targeted movements to strengthen stabilizing muscles) with dynamic exercises (large, total body exercises to increase intensity and heart rate).
What Are The Benefits Of Barre?
Barre workouts are designed to be challenging, yet accessible to all fitness levels. Barre is known for its ability to tone muscle, strengthen the core, and increase flexibility. Barre workouts are great for pregnancy and postpartum because they’re relatively low-impact and safe for joints. Barre is also a great way to rebuild core and pelvic floor strength postpartum. You’ll find some barre-inspired exercises for postpartum core recovery here.
How Can I Modify My Barre Class During Pregnancy?
Barre workouts can involve intense abdominal work and deep twists through the spine, which should be avoided as your pregnancy progresses. I filmed this barre workout when I was about 16 weeks pregnant. Women in their second and third trimesters of pregnancy (or those who are newly postpartum) may need to modify the plank and core work at the beginning of the workout video. Alternatively, you might try this 25-Minute Prenatal Barre Workout or this 3rd Trimester Pregnancy Barre Workout.
20-Minute Barre Class At Home
We’ll combine classic barre moves with strength training and cardio in this dynamic barre workout.
This workout includes smaller, pulsing movements to tighten and tone hard-to-hit muscles groups, as well as larger, full-body exercises to increase fat burning benefits for weight loss.
Targets: Chest, shoulders, triceps, back, hamstrings, hip flexors, calves, ankles, abs and core.
How To Do A High Plank And Leg Lift To Downward Facing Dog
Start in a high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Option to place your hands on weights if you have wrist pain.
Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
Engage your core as you shift your weight to lift the right leg off the mat, pointing the right toes behind you.
Slowly pulse the right leg, then press your hips back to find a down dog position.
Press your hips up towards the ceiling, sending the right leg long (this is three legged dog). Hold three legged down dog, pressing your chest towards your thighs.
Modification: Option to add an incline to this sequence by placing your hands on a chair or bench.
Lunge And Bicep Curl
Targets: Legs, glutes, quads, inner thighs, biceps, abs and core.
How To Do A Lunge And Bicep Curl
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 outward (underhand grip or supine curl).
Step your right foot back into a reverse lunge, aiming for a 90-degree angle in both knees. As you lunge, keep the dumbbells down so arms are parallel with legs.
Press through your left heel to return to standing position, squeezing your bicep muscles to curl the weights up to shoulder height.
As you stand, perform a knee drive with the right leg for an added balance challenge.
Modification: Option to omit the knee drive and tap the toe as you stand tall.
Single Leg Deadlift And Airplane Pose
Targets: Legs, hamstrings, glutes, hips, abs and core.
How To Do Single Leg Deadlift And Airplane Pose
Start standing with feet hip-width apart, knees slightly bent. Hold the weights at your chest.
Transfer your weight into your left foot, grounding down through the left heel and left toes. Kickstand or float your right foot off the ground, balancing on your left leg.
With your left knee slightly bent, hinge at your hips, balancing on your left leg as you transition to airplane pose by sending the right leg long behind you. Continue to balance on the left leg. Hold this balance position, weights at your chest and hips square to the ground.
Drive through the left heel to stand tall, pulling the right leg in (option to perform a knee drive on the right leg).
Modification: Option to use a chair for additional balance support.
Chair Pose And Tricep Kickbacks
Targets: Legs, glutes, quads, triceps, abs and core.
How To Do Chair Pose And Tricep Kickbacks
Begin standing in mountain pose, feet together with your big toes touching.
Bend your knees, bringing your thighs as parallel to the floor as they can get. Your knees will project out slightly over your feet. Bring your pelvis and hips down as low as you can. This is chair pose.
Hold chair pose as you bring the dumbbells to your sides (palms facing your body) with your arms bent at 90 degrees. Think shoulders down and back away from your ears.
‘Kickback,’ extending the elbows so your arms form a straight line as you push the dumbbells back past your hips.
With control, slowly return the dumbbell to the starting position.
Modification: Option to find a modified chair pose by placing your feet under or just outside of your hips to make room for your baby bump.
Curtsy Lunge And Crossbody Punch
Targets: Quads, glutes, shoulders, arms and core.
How To Do A Curtsy Lunge And Crossbody Punch
Stand with feet hip-distance apart, holding the dumbbells at your chest.
Step your right leg back into a curtsy lunge (right knee should meet left calf), right knee lowers towards the mat. Lower your hips until both knees reach a 90-degree angle, front thigh parallel to the floor.
At the bottom of the curtsy lunge, perform a crossbody punch on the opposite, left arm by pushing the dumbbell in the left hand in front of you.
Then squeeze your left glute, driving your back, right leg forward as you stand up. As you stand, bring the dumbbell in your left hand back to your chest.
Repeat this movement, alternating the leg that steps back to curtsy lunge and the arm that performs the crossbody punch.
Modification: If lunges don’t feel good for you, you have the option to perform a squat and crossbody punch.
Second Position Pulsing Pliè Squat
Targets: 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.
Place your hands on your hips, 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.
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I will be adding this workout to my list. I am not sure I have the upper body strength to sustain doing the downward dog. But I keep try to do that longer periods of time each time that comes up. I have a question. What’s are those cute socks you wear? I don’t have a yoga mat and I wear socks but I am constantly sliding. And also I also tend to looses my breath. Do you have any suggestions?
Hi Cheryl! So glad you want to give this workout a try — it’s a great one! Start where you are and do what you can, and just take breaks as needed. To follow up on your questions — Yes, do what you can in downdog and take breaks as needed. You’ll keep building strength + stamina with each workout. The socks I’m wearing are from Pointe Studio (https://www.instagram.com/pointestudio/) but they are standard barre/pilates socks with grippers on them which can be nice to have. As for losing your breathe, that will happen and means you’re pushing yourself which is great. Just take breaks as needed, again you’ll keep building strength + stamina with each workout! -Lindsey
LOVED!! Pregnant and looking for ways to exercise— 25 weeks and could still do it!! Used to be a dancer so loved this low impact, yet still challenging workout! Woo!
Hi Taylor! I’m so glad you loved this barre workout video! Congrats on your pregnancy and way to keep moving mama. I have more pregnancy-friendly workout videos hitting the blog soon, but in the meantime there are several pregnancy-friendly workouts on the blog! Thank you and keep up the good work mama! -Lindsey
Thanks for the full length videos! I love being able to just flip it on in the morning and without having to think get a good 20 minute burner! I loved this workout-perfect low impact for pregnacy but also got the heart rate up and felt the burn everywhere. Thanks!
Em! So glad you gave this a try and liked it! Way to go mama, keep up the good work!
THIS WAS SUCH A GOOD ONE FOR IN BETWEEN STRENGTH SESSIONS! AND I’M NOT USUALLY A BARRE FAN. THANKS LINDSEY AS ALWAYS!
Abby! So glad you enjoyed this workout! Thanks for giving it a try, I love encouraging ‘non-barre’ fans to give my barre workouts a try as they are so fun and a good way to mix things up! Way to go! -Lindsey
Thank you so much for posting awesome workouts that can be done quickly at home! I am so glad I found your website!
Tessa! Thanks so much for giving this workout video a try, I’m so glad you enjoyed it! I’m all about efficient home workouts; and there are plenty more on the blog. So glad you stumbled over here and I hope you’ll stick around for more workouts! -Lindsey
Lindsey, you’ve done it again! Thank you for posting such awesome workouts! I really felt like I was in the studio with you, you are so encouraging and provide great optional modifications. This workout is one of my new favorites. Keep up the work, mama! Xo – Morgan
Morgan! I’m so glad you gave this workout video a try and loved it! The goal is that you feel like you’re in the studio with me, so I’m so glad it felt that way! Thanks again for giving it a try and I hope you do it again soon! -Lindsey
Awesome new workout! I just found your website about 1 month ago and have been working out to 4 of your full length workouts to mix up my regular workouts at home. I appreciate that I can get a great workout in 15-30 minutes and add on another workout if I want to make it a longer workout! Your workouts are creative, fun, and challenging. You do a great job of explaining the moves and reminding everyone to keep good form. Thank you for your hard work and awesome attitude! You are an inspiration!
Natalie! I’m so glad you stumbled across my site and are enjoying the full-length workout videos! I’m all about a good, efficient sweat at home! Thanks so much for giving the workouts a try and I hope you continue to dive into more! Thanks so much for following along! -Lindsey