20-Minute Full Body Barre Workout

When you think of workouts, things like lifting weights or running might come to mind first. But if you’re looking for something a little more refined, something that works your entire body while focusing on core strength, balance, and those smaller, often overlooked muscles, barre workout could be what you’re missing.

The name “barre” comes from the actual ballet barre used in classes, but don’t worry, you don’t need to be a ballerina to benefit. Barre workouts are a combination of ballet-inspired moves, Pilates, and yoga, designed to strengthen and tone muscles without adding bulk. It’s one of those fitness methods where the intensity sneaks up on you — the tiny, controlled movements might seem easy at first, but they have a way of challenging your body in ways that typical workouts don’t.

What Exactly is a Barre Workout?

At its core, a barre workout focuses on small, isometric movements that target specific muscle groups, often performed with the help of a ballet barre for balance. But it’s not all about legs and ballet-like pliés. Barre incorporates movements for the arms, abs, and back, making it a full-body workout.

During a typical class, you’ll move through sequences that work your muscles to fatigue. That’s right — you’ll feel those deep, muscle-shaking moments, especially in places you didn’t expect, like your inner thighs and tiny muscles around your core. These movements help improve your posture, flexibility, and muscle endurance. Plus, because many barre exercises require you to engage your core for balance, you’re also building that ever-elusive core strength throughout the class.

20-Minute Full-Body Barre Workout

This 20-minute barre workout is designed to target your arms, abs, legs, and glutes using key movements from classic barre techniques. You’ll need a chair or sturdy surface to act as your “barre,” and light weights (1-3 lbs) are optional.

Warm-Up (2 minutes)

Plie Squats

Start by warming up your body with plie squats. Stand with your feet in a wide stance, toes turned out. Slowly lower into a deep plie squat, keeping your knees over your toes and your chest lifted. As you rise back up, reach your arms overhead to lengthen your body. Repeat this for 60 seconds to warm up your legs and engage your core.

Arm Circles

Now, move into arm circles to target your shoulders. Raise your arms to the side at shoulder height and start making small forward circles for 30 seconds. Reverse the direction and circle backward for another 30 seconds. These circles wake up the shoulders and arms, getting you ready for the workout ahead.

Workout (16 Minutes)

Prone T-Raise (60 Seconds)

Lie face down on a mat with your arms extended straight out to the sides, forming a “T” shape with your body, palms facing down. Extend your legs straight behind you, keeping them hip-width apart. Simultaneously lift your arms, chest, and legs slightly off the ground, squeezing your shoulder blades together while engaging your lower back and glutes. Hold briefly at the top, then slowly lower back down. Repeat for 60 seconds. This is a great move to start this workout because it targets your shoulders, upper back, glutes, and core.

Allongée Propellers (90 seconds per side)

Stand by your chair, using it lightly for balance with your left hand. Bend your right leg and bring your knee toward your chest while standing on your left toes. Deeply plié on your left leg and hinge forward at the hips. Lift your right leg behind you, keeping the knee bent at a 90-degree angle. Flex your foot and pulse the leg upwards for 90 seconds. Switch sides and repeat the movement to work both legs and glutes.

Scissors (90 seconds)

Next, switch to scissors. Lie on your back and extend your legs toward the ceiling. Support your head with your hands and lift your upper body off the mat. Lower your right leg toward the floor, keeping your left leg vertical, then switch legs in a scissor motion. Repeat this movement for 90 seconds, focusing on keeping your lower back pressed into the mat.

High Bicep Curls with Pulse (60 seconds)

Stand with feet hip-width apart and raise your arms to shoulder height, elbows in line with the shoulders. Curl both arms toward your ears while keeping the other, continuing for 60 seconds. You won’t be able to use a lot of weight for this curl variation due to higher bicep isolation. For the last 30 seconds, pulse both arms halfway up to maximize the burn.

Ballerina Squats (2 minutes)

Start by standing with your feet wider than hip-width apart, turning your toes outward slightly. Lower your body into a deep squat, keeping your back straight and chest lifted. As you come back up, jump your feet together so your heels meet, landing softly with your knees slightly bent. Then, jump back out into the wide squat position and repeat this for 60 seconds. For the next 60 seconds, hold the wide squat position and pulse by moving your knees outward and upward in small movements.

Plank Rocks (90 seconds)

Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to heels. Engage your core and glutes to keep your hips stable. Slowly rock your body forward by shifting your weight onto your toes, then rock back to your starting position. Continue rocking forward and back for 90 seconds. For a more advanced variation, do an elbow plank rock, starting with 30 seconds and slowly building up from there.

Tricep Dips (2 minutes)

Next, work your triceps with dips. Sit on the edge of a sturdy chair and grip the edge with your hands. Slide your hips off the chair and bend your elbows to lower yourself toward the floor. Push through your palms to lift back up. Perform this move for 60 seconds, then pulse at the bottom for the remaining 30 seconds to target your triceps.

Side Plank Pulses (90 seconds)

Finish with side plank pulses. Start on your right side with your forearm on the mat and legs stacked. Lift into a side plank, ensuring your body forms a straight line. Begin pulsing your hips up and down for 45 seconds, engaging your core and obliques. Switch sides and repeat for another 45 seconds.

Cool Down (2 minutes)

To finish, cool down by standing tall and folding forward from the hips, allowing your arms to hang down. Hold this stretch for 30 seconds to release tension in your hamstrings and lower back. Stand up and stretch your quads by grabbing your right ankle behind you and pulling it toward your glutes. Hold for 30 seconds, then switch legs. Finally, lower into child’s pose on the mat, stretching your arms forward and sinking your hips back for the last 30 seconds.

This 20-minute workout challenges your entire body by incorporating key barre movements that engage your arms, legs, core, and glutes. Each exercise uses small, controlled movements to strengthen and tone muscles while improving stability and posture. Remember to keep your movements intentional and your core engaged throughout the workout to maximize results. If needed, feel free to modify the intensity by adding light weights or adjusting the number of reps to suit your fitness level.