15-Minute Cardio Barre Workout At Home (No Equipment, Pregnancy-Friendly)

Hi, I'm Lindsey Bahmgren of Nourish Move Love and today is all about a quick and effective 15 minute low impact cardio barre workout you can do with just your body weight. As you can see, I am in my third trimester of pregnancy, so this workout is pregnancy friendly. But of course, you don't have to be pregnant to do it. It's a great low impact cardio workout for anyone and it'll probably be one of my first workouts postpartum as well. So that said, if you are pregnant like I am, make sure, as always, you're cleared by your doctor or your midwife to exercise during pregnancy. And you can always take it at your pace. Hit pause when you need to use that talk test. Make sure that heart rate stays in check. Otherwise, if you've never done a high intense workout in a low impact way, I'm excited to sweat with you because that's what this is. Low impact doesn't mean low intensity. I promise you're still gonna get your heart rate up. And sweat, sweat with just your body weight in 15 minutes. So let's jump to it. We are going to start with a body weight warm up. So when you're ready, it's shoulders over hips. Give those shoulders a nice big roll back, pull that belly nice and tight and we're going to march it out. So lift those knees up and up. Opposite arm lifts with the knee. Now, it doesn't have to be high. It can be wherever you're at. Today you're just going to lift those knees up, start to get that blood pumping. It's going to be a fun workout. I love a good cardio bar workout and this one you can do with just your body weight. Of course, you could always add some light dumbbells if you wanted more intensity. You got four, three, two. We're going to step that right. Second position to first. Second to first. If you want to add those arms open and close, step wide, bring it in, step wide, bring it in. This is what we call second position. First position. So it's out. Heels to tap, wide heels to tap. You got four. You're gonna hold it wide in three. You got it. Two and one. Hold it wide. Settle into that nice second position right here. Heels in, toes out, shoulders over hips. Core is nice and tight. Baby's pulled tight if you got one. Pedal those heels. Lift them up, lift them up. It's right and left, right and left. Pop those heels off the ground for 8, 7, 6, 5, 4, 3, 2. Second to first. Other Side wide together. Step to the left. Pull it in to the left. In, out and in. Option to add those arms again. Squeeze your back. Pull it in. Squeeze, pull. Nice work. That heart rate's starting to rise. Awesome job. We got four. Yes. Three and two and hold that second position. This time we're going to hit those arms and that core, that obliques. So take your right arm up, left arm up. Sweep and sweep. While holding low in those legs. 4, 3, 2, 1. Big sweeps. Inhale, exhale. All the way down, all the way up. Down and up. You got it. Nice. Down and up. Finish strong. You got four. Yes. Three and two and one. Let's tap it out. Tap, tap. You want to add those arms. Reach across, reach across. Or reach up, Reach up. If it feels good for you, take it up and up. We're finishing that warmup and we're going to jump in. Give me eight, seven, six, five, four, three, two, one. You ready to get started? I have 10 moves, 30 seconds apiece. Two times through. That's what we're doing. Yes. You can stay with me 15 minutes. It's going to burn, baby. Burn. We're going to start. Plie, squat. Second position. Heels in, toes out. Sink it low. Pop your right heel and Pulse. You've got 30 seconds here. Pulse it down. My right heel is popped off the ground. If you're capable, you'll notice I'm not wearing shoes. Bar workouts, you can do them without shoes because it's low impact right here. You can always add shoes if that feels better for you. Don't get too close to my toes. I need a pedicure. All right, pulse it down. Come on. Yes, you can hold. You feel that burn? You got five, four, three, two. Plie, squat. Drop that heel. Squat. Lift that right leg. Squat. Lift it. Squat, lift it. So we're going from those traditional pulsing bar exercises to bigger, full range movements that are going to raise our heart rate. Come on. Yes, you can. 10 seconds here. Stay with it. Yes. You got it up. Give me five, four, three, two, one. Bring it in. I'm going to leave room for baby. You're going to find that chair. Squat. Sink it nice and low in that chair. Squat right here. You're going to pop your heels. Pop them, drop them. Punch, pull, pop, drop. I'm going to show you from the side so you can see. Sit back. Pop them, drop them. Punch, pull, punch. Now, if I didn't have a baby, now it's postpartum. I might try and walk it in, get my knees to Touch. I can actually still kind of do that. Up, down. I just can't sink quite as low because I got to keep room for baby. Push out, pull back. Yes, you can. You got four. Come on. Three rear kicks in. Two and one. Find that chair. Squat. Interlace your thumbs together. Kick it, kick it, kick it. So it's like a flying superman. I'm standing rear kicks, backs turned on. Core's turned on. Glutes turned on. Hamstrings. You get it all. 30 seconds. Fly, fly. Come on. Add those arms, it makes it harder. Kick that heel up, squeeze those glutes. That heart rate's rising. I feel it. 8, 7, 6. Come on. Yes, you can. 4, 3, 2, 1. Whoo. Lunge. Find a lunge. Right foot forward, left foot back. Find that lunge position. You're gonna hold it here. Gotta find my lunge. Can you pop that front heel? Lift it. Drop it. Lift the front heel. Drop it. Up and down, up and down. Catch your heart rate. Hold your lunge as low as you're capable of. Drop that back knee to the ground. The arms are an option. Palms down, palms up, palms down, palms up. This is gonna raise my heart rate. Can you feel it? Down. Hup. You got it. You got five, four, Three, two. Drop that front heel. Three pulses in lunge. Three knee drives. Pulse, two, three. Drive, two, three. Pulse, two, three. Drive, two, three. You got it. This is where that heart rate rises. Come on. Pulse and drive. Whoo. Pulse, two, three. Drive, two. My standing leg's on fire. I hope yours is, too. Come on, drive. Two. One more. Set. Pulse, two, three. Drive, two, three, four. All right, standing on my left leg. Right leg, bent knee. Crunch, crunch, tap. Crunch, tap, crunch. Now, you could always grab a chair. Something to balance on, a countertop. Obliques. Crunch, tap. If you wanted a challenge, you could hover right here. Float, float. Keep a soft bend in that standing leg. Find that balance. Find the wobbles. I'm pregnant. I gotta tap it. Squeeze. Come on. Five. Come on. Four. Yes, you can. Three big kicks in two. And alternate. Right here. Crunch. Kick it, crunch it. Kick it, crunch it. Kick it. That standing leg. Do you feel the fire? I do. Kick it, crunch it. Kick it. Find your balance. Crunch it. Kick it, crunch it. Kick it, crunch it. Yes. Come on. Ten seconds. Yes, you can push it. Four, Three, two, one. Shake, shake, shake. You're almost there. Last set. Plie, squat with punches. Find that. Plie, squat. Pulse it down. Punch, punch, drop it low. Tiny pulses as we punch. Come on. This and one more. Move. Punch Punch. Core stays tight. Catch your breath. Punch it, punch it. You got 8, 7, 6, 5, 4, 3, 2. Last move, right here. Punch, punch, tap it and punch, punch, tap, punch, punch, tap, punch, punch, tap. Down, down, high, wide at the bottom. I want you to think about pulling those inner thighs. Jab, jab, pull. Jab, jab, pull. This is it. Come on. You get a break. It's coming. Four, three, two, one. That's your ten moves. Nice work. You guys. Grab some water. All right, you ready to repeat it? Same format, 30 seconds per move. 10 moves. We're going to do it again. This time we're going to switch legs if we need to. So you're going to hit the other leg. Gotta wipe off my sweaty, sweaty feet. All right, plie squats. Pop that left heel this time. Drop it low. Pop that heel in 3, 2. 30 seconds. Pulse it down, down. Tiny pulses. Pulse, pulse. That heel is popped. You're pulsing. You're going to feel that fire. Inner thighs, quads. Keep those shoulders. Keep that core turned on. Ha. Pulse it down. Yes. From here we add that side kick. In five, four, three, two. Drop that heel. Down, kick, down. Lift. It's a straight leg lift. Lift, not a kick. I'm sorry, it's a lift. You feel those obliques turn on? Can you point that toe? Lift it. Drop it, lift it, drop it, lift it. Squeeze those glutes. Burn, baby, burn. That's the goal. Down and up. That heart rate's rising because it's a big full range movement. Pulsing in full range. You got 5, 4, 3, 2, 1. Chair squat. Find that chair squat. Ankles and knees to touch. If you can take it low, pop those heels. Pop, drop, pop, drop. Now, I'm not getting nearly as low as I would like to. I'm going to show you from the side again because I just think that's effective. Because I've got this belly here, I can always take it wider. Pop, drop, pop, drop. But I got this extra weight on me. It's pulling me forward. So I'm not dropping as low as I would like to. That's okay. That's where I'm at today. My legs are a little bit fatigued. You do you? If you can get lower. I challenge you, friend. Get low. It's 5, 4, 3, 2. Superman kicks. Interlace those thumbs. Let's go. Kick it, kick it. Bigger the arms higher the heart rate. Rear lifts. Glutes. Glutes and hammies. Hup up. Sweat starting to pour. Here it comes. Yes. You never thought you could get your heart Rate up in a low impact way in 15 minutes and break a sweat. Right here, you guys, right here. Come on. So much power and move in your body. Yes, you can. 8, 7, 6, 5. You got it. 4, 3. 4, 2, 1. Nice work. Lunges. Left foot forward, right foot back. Find that balance. Find that lunge. Hold it here. Can you pop that front heel? Lift it. Drop it. Palms up, palms down. Engage that upper body. Up, down. Pop the front heel. Drop it. Pop it, drop it. Pop it, drop it. You got it. And down from here, it's three pulse lunges, three knee drives. Catch your breath because it's about to go back up. In 5, 4, 3, 2. Let's do it. Pulse, 2, 3. Drive, 2, 3. Pulse, 2, 3. Drive, 2, 3, 3. And 3, 2, 1. Drive it. 3, 2. Come on, get low. Low, low. Drive, drive. You should feel that standing leg. Yes, you can. It should be on fire. That's the goal. That's what we want. Pulse, two. My balance. Drive, two. You got one more. Set. Finish. Two, three. Drive, two, three. Shake it out, shake it out. Balance the crunch. Standing on the right leg this time, that left leg is bent. Crunch, tap, crunch, tap. Your option. Grab a chair, grab a stool. Or you want to challenge? Hover, crunch. Hover, crunch, Hover. Take a lot of focus. You got it. Find that focal point on the ground. Glutes and obliques, that's what you should be feeling. From here, we kick it up. Crunch and kick. In 5, 4, 3, 2. You ready? Here we go. Crunch it. Kick it. Crunch it. Kick it. Crunch it. Kick it. You should feel that standing leg. Crunch it. Kick it. Crunch it. Yes, you can. Ha. Crunch it. Kick it. Come on. Drive through that heel. Crunch it. Kick it. Yes. You're doing great. Come on. Yes. Stay with me. 5, 4, 3, 2, 1. Walk it out. Last two moves. Back to those plies. You ready? Plie. Punch and pulse. Heels in, toes out. Pulse and punch. Right here. Punch, punch. Any punches. Give me something behind those punches. Catch your heart rate. One more move after this. Those legs should be on fire. I know mine are. I got my belly sweat going on here. Yes, My legs are on fire. Yes. It feels good. Come on, push it. Five, four, three, two. You ready? Punch, punch. Tap it. Right? Punch, punch, tap it. Punch, punch. Tap it. Down, down, up. Low, low, up. Come on. Down, down. Drive it. Down, down. Finish the workout right here. This is it. Come on. Last move. All you got. Finish this 15 minutes with me. Boom, boom, hup, boom, boom. Yes. It's five, four, three, two, one. You Knocked it out. Nice work, you guys. Fifteen minutes of bar cardio. Let's cool it down. Gotta catch my breath. When you're ready. Big inhale, big exhale. Do it again. Big inhale, big exhale. One more time for me. Big inhale, big exhale. Take those arms right, back up, overhead. Right wrist grabs left, up and over side body stretch to the right. A lot of obliques with those crunches and those kicks. Stretch it out. Back to center. Switch it out. Grab the other wrist up and over to the left this time. Awesome job. Thanks so much for joining me. I hope you felt that was a solid 15 minutes. Back to center. Go ahead. Just pull your arms back. Open it up. That feels good, right? And take it forward. We're going to do a couple squat rolls. So heels and toes out like that. Plie squat. You're going to drop the belly, roll it down, pull that spine up towards boards of doing this should feel good. So now this can be a standard 15 minutes all on its own. Can be a full workout for you. I know. I felt the sweat. I felt the burn. You can add this on to any of our other barre workouts. A lot of barre workouts on the blog. Add it onto a strength workout. Make it a warm up, make it a cool down. You do you, my friends, one more squat roll. All the way down, all the way up. Walk those feet. And we're going to take a chest expansion. So interlace those hands. Hands behind your back. If you're able to pull those knuckles away from your tailbone. Open up the chest, open up the shoulders. Look up gently release. And nice work. You guys are done. You knocked this workout out. Thanks for joining me. Sweating with me. I hope you come back. Check out the other workouts on nourishmovlove.com thank you and have a great day.