November 14

15-Minute Low Impact Cardio Barre Workout

By fitness

November 14, 2022

This fast and efficient cardio barre exercise is low influence however excessive depth! Get all the advantages of a heart-pumping, cardio barre class with out leaping.

Barre is a superb type of low influence energy coaching and cross-training. If you’ve tried our barre exercises you already know they're sneaky onerous (all the time tougher than they give the impression of being)!

Today’s cardio barre exercise is a superb low influence choice to enhance flexibility and posture. The cardio workouts on this exercise will get your coronary heart price up in a low influence approach.

Bonus: this barre exercise is completely pregnancy-friendly. The small, focused actions present in barre exercises are nice for constructing pelvic flooring and deep core energy in addition to strengthening the stabilizing muscle groups round our joints.

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Low Impact Cardio lunges

Cardio Barre FAQs

What Is A Cardio Barre Workout?

A cardio barre exercise is an upbeat, excessive power barre class that mixes conventional, light-weight barre workouts with continuous, fats burning, metabolic actions. Think tiny, pulsing workouts to tone paired with bigger, multi-muscle, resistance workouts to lift your coronary heart price and burn energy. Today’s cardio barre exercise is low influence, making it a terrific choice for freshmen and being pregnant or postpartum!

Who Can Benefit From This Cardio Barre Workout?

Barre is thought for its capability to tone muscle, strengthen the core, and improve flexibility, whereas remaining comparatively low-impact and protected for joints. A cardio barre exercise like this one is designed to be difficult, but accessible to all health ranges.

How Do I Modify Cardio Barre Workouts for Pregnancy?

Barre exercises can contain intense belly work and deep twists by way of the backbone, which ought to be averted as your being pregnant progresses. An simple modification for plank and push up workouts is so as to add an incline (by putting your palms on a chair or bench), and swap out twists for one in all these pregnancy-safe ab workouts.

These barre-inspired, body weight workouts will get your coronary heart price up whereas concentrating on your arms, thighs, glutes and core!

This cardio barre exercise is nice for freshmen and superior athletes alike — I’ll discuss you thru varied choices to scale this exercise to suit your health degree.

Add this full physique energy and cardio exercise to your newbie or being pregnant exercise routine 1-2 occasions every week to keep up energy and enhance cardiovascular endurance.

Workout Equipment:

No gear wanted for this body weight exercise.

That mentioned, there may be all the time the choice so as to add a set of sunshine dumbbells to extend the depth of this exercise (I’d counsel not more than 5 lb hand weights).

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Workout Instructions:

Follow together with the guided Low Impact Cardio Barre Workout Video on YouTube, led by licensed private coach and prenatal health teacher, Lindsey Bomgren. 

We’ll carry out every train for about 30 seconds, flowing from one transfer to the following in a pure sequence.

4 Cardio Barre Exercises for Beginners (Strengthen and Tone!)

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 three 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, internal thighs (adductor muscle groups) 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 place by stepping huge, heels in, toes dealing with out in direction of the corners of the room. Imagine your again is pressed towards a wall. Slide your again down the wall, reducing into a large squat place. Tuck your tailbone, anterior pelvic tilt, to have interaction your core.
  2. Place your palms in your hips, bend your knees, reducing into the underside of your plié squat. Shoulders ought to stay straight over hips.
  3. Drive by way of the heels to face tall, participating the core. As you stand, drive your left leg up right into a facet leg carry, kicking your leg as much as hip top if potential; preserve a slight bend within the left knee.
  4. Lower your left leg again to the bottom, then repeat the squat and leg carry motion.

Rear Kick and Arm Fly

Targets: Hips, hip flexors, glutes, quads, hamstrings, shoulder, arms, decrease 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 toes shoulder-width aside and parallel. Hinge barely on the waist.
  2. Shift your weight into the left foot as you carry out a rear kick on the proper, sending the proper leg lengthy behind you. As you accomplish that, drive each arms up, locking out biceps close to ears. Think larger the arms, larger the guts price.
  3. With management, decrease the proper foot again down so it’s flat on the bottom. Lower the arms as nicely.
  4. Then shift your weight into your proper foot and carry out a rear kick on the left, sending the left leg lengthy behind you as you drive the arms up.
  5. Repeat, alternating the rear kick for the timed interval.

3 Knee Drives and three Lunge Pulses

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

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

How To Do 3 Knee Drives and three Lunge Pulse

  1. Start standing in a impartial place, toes hip-width aside.
  2. Step your proper foot again right into a reverse lunge. Lowering your proper knee in direction of the mat, aiming for 90-degree angles in each knees. Pulse for a three-count on this loaded reverse lunge place.
  3. Then, carry out three knee drives on the proper leg by rapidly pulling the proper knee in direction of your chest and sending it again.
  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 internal 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 large stance, slight bend within the knees.
  2. Shift your weight into your proper leg as you carry out a standing indirect crunch, pulling the left knee in to fulfill the left elbow.
  3. Lower the left foot all the way down to the mat with management, gently tapping the left toe to the bottom.
  4. Then, instantly carry out a facet kick on the left by driving the left leg up, left foot is flexed and left heel is dealing with the wall.
  5. Lower the left leg down with management and repeat the standing indirect crunch and facet kick sequence.

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Cardio Barre Workout Video

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