One barre workout can tick many boxes. This popular form of exercise blends the flow of ballet, the control of Pilates, and the slow-twitch muscle activation of isometric training in tightly structured routines that stretch and sculpt.

Don't underestimate what seems like a bunch of small, pulse-only movements, though. Isometric training, or training where there's little-to-no joint movement, can feel surprisingly intense. And it's that exact movement type performed at high repetition that makes up the basis of this effective at-home barre workout.

With a big emphasis on dance-inspired movement, we've put together a full-body routine that targets endurance and balance, compiled from some of Tonal's own Pilates workouts. We place special attention on abs, arms, back, posture, and core stability. This Pilates session can be completed at home, with just a chair and a workout or yoga mat. No studio required.

32 Minute Duration

Strength Program

~150-300+ Calories Burned

12 Different Exercises

Recommended 2x/Week

Barre workouts: Example Routine

Below is a beginner-to-intermediate barre workout that targets the arms, legs, glutes, and core while improving posture and muscle endurance.

Format: 12 exercises, each performed for 45 secs | Rest for 15 seconds between movements | Complete all 12 exercises 2x, for 2 full circuits.

Barre Workout Sequence

Plie Squat with Heels Raised (45 secs)
*Standing Leg Lifts (45 sec)
Arm Pulses with Light Weights, 1-2 lbs. (45 secs)
Curtsy Lunge (45 secs)
*Parallel Barre Squat Pulse (45 secs)
*Back Attitude Lift (45 secs)
*Side Leg Lifts (45 secs)
Standing Oblique Crunch (45 secs)
Reverse Lunge to Knee Drive (45 secs)
Narrow-Grip Push-Up (45 secs)
Plank Hold with Alternating Arm Reach (45 secs)
Bridge Pulse Finisher (45 secs)

*Movement Recommendation:

Hold a chair or wall for balance, as needed. In this particular at-home workout, your chair replicates the wall-mounted ballerina bar you'd typically find at a barre studio.

Warm-up & Cool-Down

Because barre often combines isometric holds and pulse-based repetition, ensure you do a proper warm-up and cool down. Both are essential to lightly activate target muscles before starting the workout.

Warm-Up (4 minutes)

March-in-Place (1 min)
Arm Circles (1 min)
Standing Side Stretch (30 secs each)
Gentle, controlled Plie Squats (1 min)

Cool Down (5 minutes)

Seated Forward Fold (1 min)
Standing Quad Stretch (30 secs each leg)
Cat-Cows (1 min)
Chest Opener with Hands Clasped (1 min)
Deep-Breathing in Standing Mountain Pose (1 min)

Estimated Calories Burned

This full-body barre workout's calorie estimate is based on calculations from performing this 12-exercise at-home Pilates routine at a moderate intensity for 30 minutes. See the following only as calorie ranges, not exact totals for your body:

Women (120-170 lbs.): 150-200 calories
Women (170-210+ lbs.): 190-240 calories
Men (150-210 lbs.): 230-270 calories
Men (210-250+ lbs.): 250+300+ calories

To boost a barre workout's intensity with a home setup, consider adding ankle weights or using light dumbbells (1-2 lbs., to start) during movements like arm pulses and plie squats.

Recommended Number of workouts

Our experts recommend performing this barre workout 2x/week to start, depending on your fitness level and goals.

Beginners should start with 1-2x sessions/week to build strength and help develop balance.
For those experienced with barre or strength training, alternate this 2-4x/week workout with resistance- or calisthenics-based workouts for a well-adjusted week of routines for you.

Muscle Groups Targeted

This full-body barre session pays special attention to working your anterior and posterior core, large back muscle groups, and arms.

Major Muscles Targeted:

Deltoids
Abdominals
Spinal erectors
Calves
Gluteus medius
Hamstrings
Quadriceps

Equipment Used for Barre workouts

This barre workout is designed for anyone to complete conveniently at-home. It shouldn't require technical barre workout equipment. Just a sturdy chair, yoga mat, and optional light dumbbells.

To level up your routine, consider adding:

Resistance loops/bands for deeper leg and glute activation.
A mini ball for core and thigh exercises.
A ballet barre or barre countertop for added balance, and if you frequently perform barre-style workouts.
Light wrist or hand weights (1-3 lbs.) for arm-toning moves.

Who This Workout is Most Effective For

One of the better benefits of this barre workout is its general accessibility. It can be completed in under 35 minutes, including its warmup and cool down, making it ideal for:

Beginners looking for low-impact, ballet-inspired movement.
Ex-dancers or athletes who want to return to their old routines outside a formal studio.
Anyone looking to help tone their arms, backs, and core.
Anyone without access to heavy weights or a gym membership.
Individuals recovering from workouts intense on their joints, looking for something more low-impact and gentle.
People seeking posture-enhancement and alignment.
Women with weak pelvic floors or suffering from urinary incontinence, as discussed with your healthcare providers.

Answers to FAQs about Barre workouts

A barre workout blends isometric training, flexibility, and endurance work, and can help tone parts of your body with some of its signature low-impact movements. Its focus on tight, controlled, and highly repetitive motions can increase "time under tension" in your working muscles.

Note, though, that "effective" here will depend ultimately on your fitness goals, and creating healthy overall routines to meet those goals. While the average barre workout will burn calories and effectively integrates isometric training principles, it might not be the "best" at nurturing long-term muscle gains compared to other workouts you can explore on Tonal. It all depends.

There are several main benefits of a barre workout, particularly when it comes to challenging your muscles while sculpting and stretching — really its signatures. Barre can be worked into your fitness routine to help potentially:

Tone muscles
Support core strength
Support flexibility
Boosts overall coordination and body awareness.
Improves posture and balance

No! A simple setup that includes a sturdy chair or countertop, plus a workout mat, is really all you need for a successful stab with at-home barre workout.

For certain barre sliding foot/leg movements, you can simply use a towel or t-shirt instead of purchasing training sliders.

Likewise, light hand weights, resistance bands, or wrist weights can add some variety to barre motions. But bodyweight alone is typically effective, so long as your form is correct and you can maintain a barre workout's pulses.

Technically it's a bit of both, but with some caveats. While barre primarily supports muscular tone and endurance through its controlled repetitions, it can also elevate your heart rate. That combination during a workout can help in providing a heart-rate-elevating boost complementing that toning. But barre's true strength lies in its pulse-heavy routines that tone, stretch, and strengthen alignment and posture.

Concluding words on Barre workouts

Here’s the thing about a barre workout: They look smooth and graceful (and dare we say simple) until you realize your legs feel on fire and your arms are doing the tiniest yet most effective pulses. But that’s all part of this workout's magic.

This full-body at-home barre workout uses those signature small, controlled moves to sculpt your arms, legs, glutes, abs, and back, plus helps support better posture. It brings low-impact movements meant to assist with developing everyday strength.

Once you feel the burn of barre, you'll get why this workout comes with such a loyal following, including dedicated Barre sessions to explore with Tonal.

Strengthing and Toning Barre Workout

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