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15-Minute Low Impact Cardio Barre Workout

By: Lindsey Bomgren, CPT | August 20, 2024

This quick and effective cardio barre workout is low impact but high intensity! This low impact workout combines strengthening barre sequences with upbeat cardio exercises that are gentle on your joints. All you need is 15 minutes and your bodyweight to strengthen and tone.

Jump to Workout

I started my fitness journey as a barre instructor and have always loved that barre classes allow you to reap the benefits of multiple styles of training.

The controlled movements in barre workouts strengthen the stabilizing muscles around the core, hips, knees and shoulders. I personally prefer an athletic-style barre class that includes strength training and HIIT cardio.

The combination is exactly what you’ll find in this barre workout. High-rep strength exercises paired with low impact cardio exercises make this a great low impact workout for any fitness level (plus it’s totally pregnancy-friendly!).

Barre workouts are really great for pregnancy and postpartum because they focus on building pelvic floor and deep core strength as well as strengthening the stabilizing muscles around our joints.

Low Impact Cardio lunges

15-Minute Low Impact Cardio Barre

These bodyweight barre-inspired exercises will get your heart rate up while targeting your arms, thighs, glutes and core.

Add this barre workout to your beginner or pregnancy workout routine 1-2 times a week to maintain strength and improve cardiovascular endurance.

Workout Equipment:

No equipment needed for this bodyweight workout.

That said, there is always the option to add a set of light dumbbells to increase the intensity of this workout (I’d suggest no more than 5 lb hand weights).

Workout Instructions:

Follow along with the guided Low Impact Cardio Barre Workout Video on YouTube, led by certified personal trainer and prenatal fitness instructor, Lindsey Bomgren. 

We’ll perform each exercise for about 30 seconds, flowing from one move to the next in a natural sequence.

cardio barre | low impact workout

Prefer to Watch On YouTube?

youtube icon Barre Workout

Workout Outline

  1. Plié Squat and Heel Pop and Pulse
  2. Plié Squat and Leg Lift
  3. Chair Squat and Heel Pop Punch and Row
  4. Rear Kick and Arms
  5. Lunge Pulse and Front Heel Pop
  6. 3 Knee Drives and 3 Lunge Pulses
  7. Balance Bent Knee Oblique Crunch
  8. Oblique Crunch and Side Kick
  9. Plié Squat and Pulse and Punch
  10. 2 Plié Punches and Tap

4 Low Impact Cardio Barre Exercises

Plié Squat and Leg Lift

Targets: Glutes, quads, hamstrings, inner thighs (adductor muscles) and obliques.

pregnant woman performing a plie squat and side leg lift in a cardio barre workout

How To Do A Plié Squat and Leg Lift

  1. 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.
  2. Place your hands on your hips, bend your knees, lowering into the bottom of your plié squat. Shoulders should remain directly over hips.
  3. Drive through the heels to stand tall, engaging the core. As you stand, drive your left leg up into a side leg lift, kicking your leg up to hip height if possible; maintain a slight bend in the left knee.
  4. Lower your left leg back to the ground, then repeat the squat and leg lift movement.

Rear Kick and Arm Fly

Targets: Hips, hip flexors, glutes, quads, hamstrings, shoulder, arms, lower abs and core.

pregnant woman performing a rear kick and arm fly in a cardio barre workout

How To Do A Rear Kick and Arm Fly

  1. Start standing feet shoulder-width apart and parallel. Hinge slightly at the waist.
  2. Shift your weight into the left foot as you perform a rear kick on the right, sending the right leg long behind you. As you do so, drive both arms up, locking out biceps near ears. Think higher the arms, higher the heart rate.
  3. With control, lower the right foot back down so it’s flat on the ground. Lower the arms as well.
  4. Then shift your weight into your right foot and perform a rear kick on the left, sending the left leg long behind you as you drive the arms up.
  5. Repeat, alternating the rear kick for the timed interval.

3 Knee Drives and 3 Lunge Pulses

Targets: Legs, glutes, quads, hamstrings, hip flexors, arms, back, shoulders and core.

pregnant woman performing a knee drive and lunge pulse in a cardio barre workout

How To Do 3 Knee Drives and 3 Lunge Pulse

  1. Start standing in a neutral position, feet hip-width apart.
  2. Step your right foot back into a reverse lunge. Lowering your right knee towards the mat, aiming for 90-degree angles in both knees. Pulse for a three-count in this loaded reverse lunge position.
  3. Then, perform three knee drives on the right leg by quickly pulling the right knee towards your chest and sending it back.
  4. Repeat this, alternating the lunge pulse and knee drive for the timed interval.

Oblique Crunch and Side Kick

Targets: Obliques, abs, outer glutes and inner thighs.

pregnant woman performing an oblique crunch and side kick in a cardio barre workout

How To Do An Oblique Crunch and Side Kick

  1. Start standing in a wide stance, slight bend in the knees.
  2. Shift your weight into your right leg as you perform a standing oblique crunch, pulling the left knee in to meet the left elbow.
  3. Lower the left foot down to the mat with control, gently tapping the left toe to the ground.
  4. Then, immediately perform a side kick on the left by driving the left leg up, left foot is flexed and left heel is facing the wall.
  5. Lower the left leg down with control and repeat the standing oblique crunch and side kick sequence.
woman performing a dumbbell front raise and a single leg raise in a barre pilates class at home

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Cardio Barre FAQs

What Is A Cardio Barre Workout?

A cardio barre workout is an upbeat, high energy barre class that combines traditional, lightweight barre exercises with non-stop, fat burning, metabolic movements. Think tiny, pulsing exercises to tone paired with larger, multi-muscle, resistance exercises to raise your heart rate and burn calories. Today’s cardio barre workout is low impact, making it a great option for beginners, pregnancy or postpartum!

How Is Barre Different Than Pilates?

Both barre and pilates classes are low impact workouts that focus on core strength, posture and flexibility. Barre classes tend to be more upbeat, and may include elements of strength training and cardio. Pilates tends to focus more on slow, controlled movements, with an emphasis on the core. 

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Cardio Barre Workout Video

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2 comments

  1. Hi…this is great for me. Am in my second trimester and been struggling with exercise. This is just what I need. Thanks a lot😃

    • Hi Mary! Congrats on your pregnancy! It’s hard to keep moving with all the changes that happen throughout pregnancy, but I hope you’re proud of yourself for completing this workout! Way to go! Keep up the good work mama! -Lindsey

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