How to Get Started With Barre
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Before you jump into barre, get your doctor’s approval if you are new to exercise, are elderly, have a chronic medical condition, or are recovering from injury.
Then use this four-week beginner routine from Driessea. You’ll ease in with two barre workouts per week and progress to three by the third week.
Barre shouldn’t be your only workout. “You need to give your muscles a break and alternate other types of workouts to engage different muscles,” Driessea says.
Plus, adults need at least 150 minutes of moderate-intensity aerobic exercise (or 75 minutes of vigorous-intensity exercise) and two full-body strength workouts per week, according to the U.S. Department of Health and Human Services (HHS).
For that reason, non-barre days should include low- and moderate-intensity cardio and additional strength and flexibility exercises like traditional strength training, yoga, and Pilates. You’re free to adjust the length and intensity of these cardio, strength, and flexibility sessions to suit your fitness level. However, aim to reach the minimum physical activity recommendations outlined by the HHS.
Week 1
- Day 1 Barre
- Day 2 Moderate-intensity cardio (jogging, brisk walking, water aerobics)
- Day 3 Low-intensity cardio (leisure walking or swimming); stretching, Pilates, or yoga
- Day 4 Barre
- Day 5 Moderate-intensity cardio
- Day 6 Low-intensity cardio; stretching, Pilates, or yoga
- Day 7 Rest
Week 2
- Day 1 Barre
- Day 2 Moderate-intensity cardio
- Day 3 Full-body strength training
- Day 4 Low-intensity cardio; stretching, Pilates, or yoga
- Day 5 Barre
- Day 6 Moderate-intensity cardio
- Day 7 Rest
Week 3
- Day 1 Barre
- Day 2 Moderate-intensity cardio
- Day 3 Barre
- Day 4 Low-intensity cardio; stretching, Pilates, or yoga
- Day 5 Barre
- Day 6 Moderate-intensity cardio
- Day 7 Rest
Week 4
- Day 1 Barre
- Day 2 Moderate-intensity cardio
- Day 3 Barre
- Day 4 Low-intensity cardio; stretching, Pilates, or yoga
- Day 5 Barre
- Day 6 Moderate-intensity cardio or stretching
- Day 7 Rest
RELATED: 5-Minute Express Full-Body Barre Workout
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