How to Build a Workout Plan for the Next 30 Days

No matter how much you love moving your body, working an exercise routine into daily life can be challenging. At The Bar Method, we understand! Our various class formats, times, and points of access offer the flexibility needed to achieve your fitness goals in a healthy, realistic way. (Hint: No gym time required.) And here, well-being always comes first.

That’s why we’ve created five 30-day schedules, each with a built-in roadmap to successfully achieve your goals (no extra planning required). Below, we’re sharing workout cadences and combinations that align with your own style and preferences — think of this as your “easy” button. We’ll cover five of the most common goals and recommendations for a 30-day Bar Method schedule and explain how to build a workout plan you can count on. Use our guidelines to build a 4-week barre workout plan that considers exactly where you’re at and what you need. Read on and find the plan that fits you best below!

Start here: What are you looking to achieve through barre classes?

• Build strength
• Practice cross-training
• Improve flexibility and mobility
• Feel better in your body (maybe you want to build stamina, lose weight, or simply feel more like yourself)
• Practice self care

A few initial things to consider

As we dive into workout plans that align with each goal type, we’ll recommend certain Bar Method class formats. All formats are beneficial, effective and safe, but each has its own focus. We recommend taking all formats for a well-rounded fitness experience, but you can shift which classes you’re taking, and how often, to suit certain exercise goals. 

While we’re providing tools for you to create a four-week exercise plan, breaking that down into a weekly exercise plan may be a good place to start, depending on your schedule and organization style. If it helps, you can simplify even further by asking yourself: “What barre class can I take today?” After all, today is a great time and place to begin, or keep your momentum and results rolling!

Use these 4 tips to build your workout schedule and achieve your goals

1. Any combination of Bar Method classes 3-5 times per week will help you make progress. Less than 3 classes per week can make it difficult to build a consistent habit. You can take more than 5 classes per week (The Bar Method has built-in safeguards through our technique), but being in the 3-5 class range allows you to integrate muscle recovery into your week. 
2. Some Bar Method classes are 45 minutes and others are 60 minutes. Class length will vary by studio, so keep this in mind as you plan which classes you’ll attend. You may want to set a goal for a certain number of classes per week and make one or two of them an hour long when possible. Consider increasing your total number of active minutes per week, not just class count.
3. Depending on your goal and fitness starting point, you’ll gradually increase your number of weekly classes over the 30 days. During this increase, aim to shift from some 45-minute classes to more 60-minute classes. Keep an open mind and get curious about a class you haven’t tried before! Be sure to include rest days and a Restore class or a shorter class, depending on what your Bar Method studio offers. 
4. For each goal, we suggest increasing the number of weekly classes from three to four classes in week  1, up to 5 (or even 6) classes in week 4. Over the 30 days, move toward a greater proportion of goal-specific class formats as well as one or two of your choice. 

Ready to find out how to build a workout plan? Find fitness goal-specific guidelines for building your own 30-day workout schedule based on your top personal priorities below.

Challenge your muscles and become your strongest self

If you’re aiming to get stronger through strength training, cardio, or workout splits that account for many different muscle groups, you’re in the right place. While traditional strength training gyms tend to focus on muscle growth, The Bar Method challenges your muscles to get stronger and more toned. These exercises sculpt muscles rather than bulking them up.

Our class formats integrate ballet and strength training while using kinesiology and anatomy to push each part of your body to its potential. That means your barre workout splits won’t just feel good – you’ll feel (and see!) results.

If strength training is your top goal, your 30-day plan should emphasize regularity. This is a chance to let go of a strict schedule and instead, show up when you can in the spirit of consistency (and community). If your go-to class preference is Bar Strength, a Bar Flow class will still help you achieve the results you’re looking for — functional benefits, and sculpting and toning, without the bulkiness that comes with gym training and muscle growth.

Example plan:

• Aim for 4 to 5 classes per week.
• Our recommended class breakdown is two Bar Strength classes, two Bar Method classes, and one of your choice (Bar Method Cardio, Bar Flow, or Bar Restore) that you can mix up week by week.
• Repeat for 4 weeks, taking note of what is realistic for you. Adjust as needed.
• Note: Doing the Bar Restore add-on after a Bar Strength class, especially with the recovery massage balls, is fantastic!

Barre improves strength in more ways than one. Over time, you’ll also notice unexpected benefits like these:

1. Increased bone density
2. Feeling more balanced and regulated
3. Finding it easier to play with kids and pets
4. Being able to put your luggage in overhead bins with greater ease when traveling

As you can see, Bar Method classes integrate strength training, elevate your heart rate, and support your overall health and quality of life. Make the next 30 days count as you work toward your strength training goals!

Cross-train with a full-body workout routine that supports an active lifestyle

If you love to spend time in the gym, have a favorite sport, or enjoy the great outdoors, we’re here to support your passions. The Bar Method complements these activities and others through cardio, strength training, workout splits that activate different muscle groups, and active recovery at the end of classes. Perfect for those who are used to the gym but looking for something truly enjoyable and holistic, these classes include everything from graceful movements like yoga and ballet to intense, fat-burning, fast-paced movements. 

To support your cross-training practice, strive for balance when choosing Bar Method class types. Aim to complement the previous class with your format choices. For example, consecutive strength training or cardio days can be tough. Instead, try to stagger them and alternate with different types of classes. Our traditional Bar Method class format is the perfect go-to any time you are looking for movement that’s easy to follow along with, and leads to results.

Example plan:

• Aim for 4 to 5 classes per week.
• Our recommended class breakdown is 2 to 3 Bar Method Cardio classes, 2 Bar Method classes, and Bar Strength class.
• Repeat for 4 weeks, taking note of what is realistic for you. Adjust as needed.

Discover your flexibility while enhancing mobility

You don’t need to be a gymnast to be flexible, or spend every day at the gym doing workout splits and building muscle growth to have excellent mobility. Bar Method classes offer a full-body workout routine that will not only unlock flexibility through the in-class exercises, but also help you build and maintain it through class variety. For example, if you take a Bar Strength class one day, consider Bar Method Cardio or Bar Flow the next day. These classes do not use weights and focus more on aerobic/dynamic movement to help with lactic acid build up/muscle soreness, as well as mobility and flexibility.

Example plan:

• Aim for 3 to 5 classes per week.
• Our recommended class breakdown includes as much variety as possible, such as: 1 Bar Method class, 1 Bar Strength class, 1 Bar Method Cardio class, 1 Bar Flow class, and 1 Bar Restore class. Perhaps you choose to  end your week with a Restore class in the evening or weekend. 
• Repeat for 4 weeks, taking note of what is realistic for you. Adjust as needed.

Practice a full-body workout routine to feel more like yourself

If you have a busy schedule and want to include more time for yourself, this is our advice: Showing up for any barre class format is more important than sticking to specific ones. Each studio has its own schedule and offerings, and we’re all about doing what works — that means realistic, adaptable routines. Whether you want to feel more empowered and confident, have a weight loss goal, or another personal goal, we’re here to support you.

Here are a few of our favorite tips for prioritizing barre when things get busy:

1. Block off your calendar. Treat your class time like a meeting.
2. Invite a friend or two. Ask your local studio how to bring a guest. 
3. Post on your social media after class, from inside the studio. This can help keep you accountable.

Example plan:

• Aim for 3 to 5 classes per week.
• Our recommended class breakdown is 1 to 2 Bar Method classes and 2 Bar Flow classes with a Bar Restore add-on.
• Repeat for 4 weeks, taking note of what is realistic for you. Adjust as needed.

Make time for yourself with consistent self-care

If you’re new to barre, or have taken a break from exercise or the gym, the focus of your 30-day schedule will be about finding your rhythm. Rather than focusing on things like weight loss, muscle growth or appearance, we recommend focusing on how you feel. (Though, don’t be surprised if you do experience weight loss and muscle toning along the way.) Below, we’ll guide you through a beginner workout plan that’s designed to turn into a long-term plan. 

We recommend starting with this class cadence to help you find your rhythm:

• Aim to attend a Bar Method class three days a week, with a day in between if you feel like consecutive is too much. 
• The next week, see what happens if you come in two days in a row, have a rest day, and then attend class again. 
• Continue this cadence of taking a class two days in a row, followed by a rest day, followed by 2 class days in a row. 
• Now, you’ve increased from 3 classes a week to 4, and it may be time to transition from a beginner workout plan to one that becomes a more permanent weekly exercise plan.

Now that you know how to build a workout plan, check out more tips from our expert instructors:

• Barre During Pregnancy: Why It’s a Safe and Effective Workout
• The Essentials of Muscle Healing
• Barre Workout for Beginners: 6 tips For Your Best Barre Experience

Discover ALL our classes! Explore each offering and discover what lights you up — there’s a class for everyone.

Find your go-to now.