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Barre Fitness: 30-Minute Power Barre Workout Video

By: Lindsey Bomgren, CPT | January 19, 2024

Strengthen and tone with this barre fitness class at home. This full body barre burn combines strengthening barre exercises with HIIT cardio intervals. All you need is 30 minutes and a set of light weights to build lean muscle in this full body workout at home.

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Strengthen and tone with this full body barre fitness workout video.

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.

This power barre workout combines classic barre movements, strength training and high intensity interval training in one effective 30-minute full body workout.

If you don’t typically try barre classes, I encourage you to try this workout. The isometric movements in today’s barre workout will strengthen the core, improve posture, and increase joint stability.

woman performing a rear leg lift in a barre fitness workout at home
Woman performing a first position leg lift as part of cardio barre burn workout class

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Barre Fitness FAQs

What Kind Of Workout Is Barre?

Barre is a spin on traditional ballet-inspired exercises. Barre fitness typically pulls from yoga and pilates as well. Traditionally, barre is performed in a boutique studio, with a literal ballet bar. However, thereโ€™s no ballet bar needed for myย at-home barre workouts. My barre workouts combineย traditional aspects of barre (small, targeted movements to strengthen stabilizing muscles) with dynamic exercises (large, total body exercises to increase intensity and heart rate).ย 

What Is Barre Fitness Good For?

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 theyโ€™re relatively low-impact and safe for joints. Barre is also a great way to rebuild core and pelvic floor strength postpartum.

Is Barre Good For Weight Loss?

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

woman performing a second position releveฬ€ with light hand weights in a barre workout at home

Barre Fitness: 30-Minute Power Barre Workout

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

This barre workout was designed to bring the boutique Physique 57 and Pure Barre studio experience to your home. You donโ€™t need a ballet barre for this power barre workout at home (although you can add a countertop or a chair to assist with balance if needed).

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:

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.

You could also add resistance bands to some of these movements to increase the intensity.

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Woman performing a leg lift and overhead press with light dumbbells in Barre Fitness: 30-Minute Power Barre Workout Video

Workout Instructions:

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

Your Workout Looks Like This:

  • Full Body Power Barre Flow
  • Flowing from plank to lunges, chair pose to leg lifts and core.
5 Power Barre Exercises In A Barre Class At Home!

Workout Outline

  1. High Plank and Down Dog
  2. Lunge and Rear Kick
  3. Chair Pose Squat and Bicep Curl and Shoulder Press
  4. Overhead Tricep Extension and Leg Lift
  5. Lunge and Front Kick Cardio Sequence
  6. Oblique Twist and Punch
  7. Sumo Squat and Curl
  8. Core Sequence
Woman performing a Chair Squat + Punch | barre workout

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youtube icon Barre Workout

5 Power Barre Exercises to Tone

Down Dog to High Plank and Crossbody Knee Pull

Targets: Chest, shoulders, back, hamstrings, hip flexors, abs and core.

woman performing a downward facing dog to high plank and crossbody knee pull in a power barre fitness workout at home

How To Do Downward Facing Dog to High Plank and Crossbody Knee Pull

  1. Start in a table top position (quadruped) on all fours; shoulders stacked over wrists and hips stacked over knees.
  2. Actively press your hands into the mat as you tuck your toes under.
  3. As you exhale, lift your knees off the mat straightening your legs as you press your hips up towards the ceiling to find downward facing dog. Hold down dog, pressing your chest towards your thighs.
  4. Kick the right leg out behind you, straightening through the leg and sending the right toes long.
  5. Then shift your weight forward into a high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers.
  6. As you find high plank, pull the right knee in to meet the left elbow.
  7. Hold this plank position for a moment, gaze slightly in front of you.
  8. Then exhale as you press your hips back to return to down dog.

Low Lunge and Rear Kick

Targets: Legs, glutes, quads, hamstrings and core.

woman performing a low lunge and rear kick in a power barre fitness workout at home

How To Do A Low Lunge and Rear Kick

  1. Stand with feet hip-width apart. Option to stand your dumbbells up vertically and rest your fingertips on the dumbbells for balance support.
  2. Transfer the weight into your right foot. Then step your left leg back into a reverse lunge, dropping your left knee down towards the ground as you lower your hips until both knees reach a 90-degree angle, front thigh parallel to the floor.
  3. Drive through your front, right heel and glute to stand slightly as you tap your left foot in to meet the right foot. Keep constant tension in that front right leg.
  4. Then step your left leg back into a reverse lunge again, dropping your left knee down towards the ground as you lower your hips until both knees reach a 90-degree angle.
  5. Drive through your front, right heel and glute as you perform a rear kick on the left leg, sending the left leg long behind you as you lean forward.
  6. Thatโ€™s one rep. Lower the left leg back down into a reverse lunge and repeat this sequence for the timed interval.

Chair Squat and Bicep Curl and Overhead Shoulder Press

Targets: Legs, glutes, quads, biceps, shoulders, abs and core.

woman performing a chair squat and bicep curl and overhead shoulder press in a power barre fitness workout for women

How To Do A Chair Pose Squat and Bicep Curl and Overhead Press

  1. Begin standing in mountain pose, feet together with your big toes touching. Grip a light set of dumbbells in your hands, palms facing out (supine grip).
  2. 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 a chair pose squat.
  3. Drive through the heels to stand tall. As you do so, perform a bicep curl by curling the weights up to shoulder height.
  4. Then, flip the palms to face out and perform an overhead shoulder press, pressing the weights above your head and locking out the arms, biceps near ears.
  5. With control, lower the weights back down to the starting position and repeat the squat, curl and press sequence.

Side Leg Lift

Targets: Gluteus medius (outer butt and thigh muscles), inner thighs, obliques and core.

woman performing a side leg lift in a power barre workout for women

How To Do A Side Leg Lift

  1. Stand with feet hip-width distance apart. Option to grip a set of light dumbbells at your chest.
  2. Shift your weight into your left leg, engaging the core to balance.
  3. Drive your right leg up into a side leg lift, kicking your leg up to hip height if possible; maintain a slight bend in both knees.
  4. With control, lower your right leg back to the ground, tapping your right toe on the ground if needed.

Second Position Hold and Lateral Fly

Targets: Shoulders, arms, legs, glutes, quads, outer glutes, inner thighs, calves and core.

woman performing a second position hold and lateral fly in a power barre fitness workout at home

How To Do A Second Position Hold and Lateral Fly

  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 low in front of you.
  2. Hold this wide squat position as you perform a double arm lateral fly, raising the dumbbells up to shoulder height.
  3. Option to pop to your toes as you perform the lateral fly for additional balance and stability work.
  4. With control, lower the dumbbells back to the starting position as you slowly drop your heels to the mat.

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