The 15-minute barre routine a trainer recommends for stronger hips, glutes and core

Barre isn’t just something you do in a boutique studio—it’s a low-impact, full-body workout that can be easily done at home.

Barre instructor Tara Riley has created a 15-minute at-home routine that blends the precision of barre with the functional principles of Pilates and strength training.

“This routine focuses on coordination, control and balanced muscular development,” she tells Fit&Well. “It will help you build strength while maintaining mobility and flexibility.”

Move through each section with minimal rest, but take breaks if needed. A mat, sturdy chair or wall, and light dumbbells are all you need.

Warm-up A

Walk through the feet

Reps: 8-10 each side

• Stand with your feet together and lift your right heel. 
• Lift your left heel so you rise onto your toes, then lower your right heel to the floor.
• Repeat on the other side, and continue to walk on the spot, rolling from your heel to your toe, moving smoothly with control.

Standing abs activation with knee lift

Reps: 8 slow, 16 fast

• Lift your arms to shoulder height in front of you and bend your elbows to 90° so your forearms are vertical with palms facing you. Inhale to prepare.
• Exhale powerfully as you lift one knee and pull your arms down to your sides, keeping your elbows bent. (The exhale helps to activate your abs.)
• Inhale as you return to the start, then repeat on the other side. 
• Continue, alternating sides with each rep.
• Speed up after 8 reps.
• As an optional extra, twist your torso as you lower your elbows, bringing your right elbow to meet your left knee, and vice versa.

Warm-up B

Second-position plié

Reps: 16

• Stand with your feet wider than shoulder-width apart, and your toes turned out.
• Bend your knees to lower, keeping your knees aligned over your toes and sweep your arms out to the sides and up to shoulder height while keeping your chest upright. 
• Reverse the movements back to the start.

Plié pulses with heel lifts

Reps: 16 pulses, then 12 heel lifts each side

• Pause at the bottom of the plié and rise and lower one inch, pulsing up and down 16 times.
• Lift your left heel and pulse eight times.
• Lower your left heel and lift your right heel, and pulse eight times. 
• Alternate lifting one heel than the other with each pulse, for eight pulses.

Arms series

Wide plié with biceps curls

Reps: 8

• Stand with your feet wider than shoulder-width apart, toes turned out, holding light dumbbells by the outsides of your thighs, palms facing up and your upper arms pinned to your torso. 
• Bend your knees to lower as you bend your elbows to lift the weights to your shoulders. 
• Reverse the movement to the start.

If light weights aren’t available, you can do this with bodyweight, just make sure you are tensing the muscles throughout the movement.

Reach and pull arms with plié

Reps: 8 each side, followed by 8 together

• Pause at the bottom of the wide plié with the dumbbells held at biceps height. 
• Extend your right arm out to the side and rotate it so your palm faces back.
• Pull the elbow back to the waist, rotating so the palm faces up.
• Do eight reps on one side, then repeat on the other side.
• Do eight more reps where you extend your legs as you extend both arms simultaneously.

Arm pulses

Reps: 8

• Stand with your arms extended to the sides at shoulder height, palms facing behind you.
• Pulse your arms back eight times.

Isometric series A

Foot articulation in turnout

Reps: 8

• Holding on to the back of a chair, stand with your heels together and toes turned out.
• Bend your knees then lift your heels.
• Straighten your legs and lower your heels back down with control.

Heel lift

Reps: 16

• In the same position, lift and lower your heels.
• Spread your weight evenly through your toes throughout.

Isometric series B

First-position plié

Reps: 16

• Stand on the balls of your feet, toes turned out and your heels and legs together, holding on to the back of a chair with your spine tall.
• Keeping your heels together, bend your knees and move them out to the sides to lower into a plié position, keeping your spine straight as if standing against a wall.
• Return to the starting position.

First-position plié pulses

Reps: 16

• At the bottom of the plié position, pulse up and down, aiming to rise no more than an inch each time, moving with control and keeping your spine tall.

Abductor presses

Reps: 16

• At the bottom of your plié position, gently pulse your knees further out to the sides.
• After eight reps, rise and fall as you pulse your knees for eight more reps. 

Sideline squat series

Squat to side tap with ab crunch

Reps: 8 each side

• Stand left-side-on to the back of a chair, with your left hand lightly resting on the backrest for support.
• Bend your knees and push your hips back to lower into a squat.
• Extend your legs to rise and tap your right foot on the floor to the right side as you reach your right arm overhead.
• Leaning left slightly, towards the chair, bend and lift your right knee whilst bending and lowering your right elbow, bringing them to meet. Exhale to activate your abs as you crunch
• Return to the starting position.
• Do all your reps on one side, then swap sides.

Floor glute series

Glute lift and pulse

Reps: 8, followed by 8 pulses each side

• On your hands and knees, extend your right leg behind you and lower your left forearm to the floor so your left elbow is directly under your left shoulder and your left hand is under your right shoulder and next to your right hand.
• Lift your right leg, moving from your hip and keeping your torso still.
• Lower your right leg to tap your right big toe on the floor then go straight into the next rep. 
• After eight reps, pulse your leg while it’s in the air. 
• Do all your reps on one side, then switch sides.

Abs series

Seated roll back with arm press

Reps: 8

• Sit up straight on the mat with your knees bent and feet flat on the floor.
• Tuck your tailbone, rounding your lower back and scoop your abs as you roll back halfway. Press your arms forward as you do so. 
• Roll back up and press your arms overhead.
• To advance the movement, lift one foot off the floor and extend the leg in sync with your arms as you curl your torso back. Make sure to repeat on the other side. 
• To advance the movement further, lift both feet off the floor and extend both legs in sync with your arms as you roll back.

Shop light dumbbells