Lifting weights is a brilliant way to build muscle. But when you’re starting out, you might be surprised by how much progress you can make with just your bodyweight.
“Barre is one of my favourite ways to build strength because it uses your own bodyweight for resistance,” explains Lotty Campbell Bird, instructor and founder of Collective Fitness.
“You don’t need to use dumbbells, resistance bands or any specialist equipment to still get a challenging workout in.”
Barre is inspired by the principles of ballet—borrowing certain positions—and designed to challenge the muscles in a similar way. However, in practice, it’s actually more similar to Pilates.
“Despite its name, you don’t even need a ballet barre,” says Campbell Bird.
“At home, you can simply use a sturdy chair, kitchen worktop or wall if you need a little support with balance.”
If you’ve never tried this style of movement before, the instructor explains that it might be quite different to other workouts you’ve done in the past.
“The key to barre is moving with control, rather than relying on momentum, which makes these small movements surprisingly effective,” she says.
Below is a full-body, equipment-free barre workout. Complete the routine once through for a 15 to 20-minute workout. Or, repeat it two or three times if you want a longer session.
1. Curtsy lunge
Reps: 8-10 each side
- Stand tall with your heels together and toes slightly turned out, creating a small v shape with your feet.
- Keeping both feet turned out, step your right foot diagonally behind your left leg.
- Bend both knees as though you’re curtsying, while keeping your front heel grounded and your back heel slightly lifted. Keep your chest up, spine straight and your weight primarily over your front leg.
- Press through your front foot to straighten both legs and return to standing.
- Complete all repetitions on one leg, then switch sides.
Trainer tip: “Keep the movement controlled and think about driving through your front heel to really engage your glutes.”
2. Wide second plié
Reps: 12-15, followed by 10 pulses
- Stand with your feet wider than hip-width apart and turn your toes slightly outwards.
- Bend your knees and lower your body, keeping your spine straight and your knees tracking in line with your big toes.
- Straighten your legs to return to the starting position, then repeat.
- For an extra burn, finish with small-range pulses at the bottom of the movement, moving an inch up and an inch down.
Trainer tip: “Imagine you’re sliding your back down an invisible wall, keeping your chest lifted and your shoulders relaxed.”
3. All fours single-leg work
Reps: 10 straight leg lifts followed by 10 bent knee lifts, each side
- Start on your hands and knees with your hands underneath your shoulders and your knees underneath your hips.
- Extend your right leg straight behind you, keeping your hips square to the floor. Lift your leg to hip height, then lower it slowly.
- For the second part of the movement, bend your knee and lift your heel toward the ceiling, then slowly lower.
- Repeat 10 times, then switch sides
Trainer tip: “Keep your core engaged and your hips as still as possible. The more controlled the movement, the harder your glutes will work.”
4. Slow-motion mountain climbers
Reps: 10 each side, followed by a 30sec hold each side
- Begin in a high plank with your hands and toes on the floor, arms straight, and your body forming one long line from your head to your heels.
- Keeping your core engaged and hips as still as possible, slowly draw your right knee toward your chest, then extend your leg back to the starting position.
- Repeat on your left side, moving slowly and with control as you alternate sides.
- After completing your repetitions, hold the final position with one knee drawn towards your chest, then repeat on the other side.
Trainer tip: “Think about moving in slow motion rather than rushing through the exercise. Keep your shoulders stacked over your wrists and your hips level throughout to make your core work harder.”
5. Tabletop toe taps
Reps: 10 each side
- Lie on your back with your knees bent and legs elevated, so that your shins are parallel to the ceiling.
- Engage your core and gently draw your lower back against the floor, keeping your pelvis stable.
- Slowly lower your right foot, tapping your toe on the floor, then return it to your starting position.
- Repeat with your left foot, and continue alternating.
6. Alternating leg extensions
Reps: 8-10 each side, followed by a 20-30sec hold
- Lie on your back with your knees bent and legs elevated, so your shins are parallel to the ceiling.
- Engage your core and gently draw your lower back against the floor, keeping your pelvis stable.
- Straighten one leg away from you, keeping it hovering above the floor, then draw it back to your starting position
- Switch sides and repeat, keeping the movement slow and controlled.
- For an extra challenge, extend both legs away from you and hold for up to 30 seconds, only lowering them as far as you can while maintaining floor contact with your lower back.
Trainer tip: “The lower you extend your legs, the harder your core has to work, so only go as low as you can while maintaining control.”