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2-Week Barre and Pilates Challenge (Free PDF)

By: Lindsey Bomgren, CPT | August 15, 2024

Build lean muscle and deep core strength with this free, 2-week barre and pilates challenge. We’ll challenge every muscle in the body with a combination of barre/pilates strength and HIIT workouts. From beginner pilates to advanced cardio barre classes, this workout plan is designed to build total body and core strength.

Jump to Week 1
Jump to Week 2

Barre and pilates workouts have been trending this year – and for good reason.

As a certified personal trainer and barre instructor, I teach and coach a variety of workout formats. While I typically focus on functional strength training, the isometric holds in barre and pilates workouts allow us to isolate and target hard-to-reach accessory muscles (which is really important, too!).

Pilates and barre classes typically involve a series of controlled movements that focus on strengthening the core muscles, improving posture, and increasing flexibility. These workouts are really great for beginners who are working on proper exercise form.

Though I’ll always encourage women to strength train with heavy weights, it never hurts to mix up your fitness routine and challenge yourself in new ways. That’s why I created this free 2-week barre and pilates workout plan.

two women performing a half kneeling single leg kick out lean and press in a barre pilates workout

Strength, core training, cardio, mobility and flexibility combine in this brand new two week workout plan. This free plan includes a daily, guided barre or pilates workout video you can do at home.

Whether you’re looking to build a consistent exercise routine or save money on group fitness classes, following a well-rounded two week home workout plan is a great place to start.

woman performing a dumbbell front raise and a single leg raise in a barre pilates class at home

LET’S GET STARTED

Download Your FREE Barre + Pilates Challenge

Download the PDF calendar for this 2-week workout plan so you can easily access your daily workouts.
Download Plan

This Barre and Pilates Challenge is for Anyone Looking to:

  • Increase strength in the upper body, lower body and abs.
  • Save money on group fitness classes and barre classes or pilates classes.
  • Improve athletic and cardiovascular fitness level.
  • Increase core strength, flexibility and mobility.
  • Burn calories, lose weight and burn fat at home.
  • Establish a solid full body workout routine at home in just two weeks.
calendar with two weeks of pilates workouts outlined as part of pilates challenge

Barre and Pilates Challenge: Week 1

Calendar showing first week of pilates challenge

Day 1: 30-Minute Barre Pilates HIIT

Day 2: 25-Minute Barre Strength

Day 3: 15-Minute Low Impact Cardio Barre AND 5-Minute Pilates Ab Workout

Day 4: 35-Minute Pilates Mat Workout

Day 5: 25-Minute Pilates Class At Home AND 10-Minute Pilates Abs

Day 6: 30-Minute Barre HIIT

Day 7: Rest Day (Optional Walk)

Barre and Pilates Challenge: Week 2

calendar with second week of pilates challenge

Day 8: 30-Minute Pilates At Home Workout

Day 9: 30-Minute Cardio Kickboxing Barre Workout

Day 10: 15-Minute Pilates Core

  • NEW WORKOUT COMING WEDNESDAY, AUGUST 28 AT 4AM CDT
  • Workout Time: 15 Minutes
  • Equipment: No equipment
  • YouTube Link: 15-Minute Daily Pilates Abs

Day 11: 25-Minute Pilates Barre Class

Day 12: 30-Minute Barre Blend

Day 13: 30-Minute Cardio Barre

Day 14: Rest Day (Optional Walk)

woman performing a leg lift in a barre sculpt workout

Find This Workout Plan On YouTube

youtube icon Youtube Playlist

14-Day Workout Program Details

1. Gym Equipment Needed:

A Set of Light Weights. Most of the daily barre/pilates workouts require a set of light weights, 2-10 pounds. Option to do these workouts with just your bodyweight.

Optional Exercise Equipment: 

Mini Loop Resistance Band. You can add a resistance band to exercises to increase the intensity. These are the mini loop resistance bands I have (DISCOUNT CODE: NML).

Pilates Ball. I love this for increasing inner thigh and core engagement. Sub a throw pillow or kids squishy ball if you don’t have one.

Ankle Weights. Again, these increase the intensity but aren’t necessary if you don’t have them.

2. Time Requirement: 

Barre/pilates workouts vary from 10-35 minutes, 6 days per week.

If you’re reducing workout days to accommodate a running schedule or make this plan beginner friendly, I recommend narrowing it down to 3 days of workouts.

3. Fitness Level:

Intermediate to advanced, with modifications offered for all fitness levels in the daily workout videos.

If you’re interested in a combination of strength training and barre/pilates, follow our “3-2-8” Workout Plan.

4. Cost:

FREE! No sign up needed, this is a FREE workout plan.

two women performing plie with shoulder raise as example of barre exercises

Barre and Pilates Challenge FAQs

Is Pilates Effective For Weight Loss?

Pilates is a form of strength training that typically focuses on high repetition and light weights or bodyweight exercises. Reformer pilates classes typically emphasize core strength, posture, balance and flexibility. Pilates exercises generally provide a low impact way to burn calories, making them beginner friendly and a good addition to any workout routine. However, pilates may not be as efficient in burning calories as HIIT cardio or strength and endurance training.

Can You Do Barre And Pilates Every Day?

The best workout method is one that you can stick to, so if you enjoy barre and pilates workouts, they’re a great option to keep you consistent. That said, I believe a well-rounded training routine includes cardiovascular exercise, strength training, mobility, daily steps and proper protein intake to promote overall fitness and well-being.

What Is The 3-2-8 Barre Pilates Method?

The “3-2-8” Method is a fitness approach that combines three strength training workouts per week, two barre/pilates workouts per week, and eight thousand steps per day. This method of training is great for anyone who is interested in a primarily low impact workout plan.

How To Download and Use This Workout Plan

  1. Download the 14-Day Fitness Challenge PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below. 
  2. Save this workout calendar to your mobile device home screen for easy access.
    1. Open this workout calendar pdf in the safari browser on your phone.
    2. Tap the bottom arrow in the center of your screen.
    3. Select ‘Add to Home Screen’.
  3. Hover over and then click on the bold text each day to access the full video on nourishmovelove.com. Or scroll to find the daily workouts on YouTube.
  4. You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: 2-Week Barre and Pilates Challenge.
  5. Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.

More FREE Workout Programs

Pin this Workout Plan: Barre and Pilates Challenge

woman performing pilates exercise with calendar overlay

Note: before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.

This post includes affiliate links. I do make a small commission for products purchased using these links (at no additional cost to you). Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

4 comments

  1. Can’t wait for this! I love strength training, but barre is how I first started with weights. Nice to get back to my roots!

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