If you're looking to fire up your glutes and torch your lower body in just 15 minutes, this barre-inspired workout is about to become your new best friend. Designed by M/Body founder Marnie Alton and presented by BODYARMOR Zero Sugar, this session proves you don’t need weights or fancy equipment to feel the burn—just your own bodyweight and a willingness to embrace the shake. Whether you're a fitness newbie or a seasoned athlete, Alton’s low-impact modifications ensure everyone can join in on the fun (or, let’s be real, the controlled suffering).
Warm-Up: Shake It Out and Get Moving
The workout kicks off with a dynamic warm-up designed to loosen up tight muscles and get your blood flowing. You’ll start with side-to-side jumps, shaking out any built-up tension before transitioning into tiny runs—think quick, light steps that gradually elevate your heart rate. Swinging your arms and rolling through your head, hips, and feet helps prep your body for the deeper work ahead. From there, you’ll stretch to alternating sides, squat down, and optionally rise onto your tiptoes (aka relevé) to wake up your calves and hips. This isn’t just a warm-up; it’s a preview of the burn that’s coming.
Power Up: Squats, Relevés, and High Knees
Once you’re warmed up, things get spicy. You’ll move into a series of high relevés—holding at the top before descending into full-range squats. If you’re feeling extra, Alton encourages adding high-knee lifts between reps to keep the intensity up. Then, it’s time for knee taps and high-energy side steps, finishing with a round of jumping jacks to really get your heart pumping. The key here? Control. Even though the movements are fast-paced, maintaining good form ensures you’re targeting the right muscles—not just flailing around like a fish out of water.
Barre-Inspired Burn: Pulsing and Isolation
Now for the real glute work. Inspired by barre, this segment focuses on small, controlled movements that light up your lower body. You’ll drop into a wide second position (think plié), holding and pulsing at the bottom to build strength and awareness. For an extra challenge, lift one heel at a time while staying low—this is where the real fire starts. Transitioning into a high lunge, you’ll tuck and release your hips, then drop the back knee to focus on range of motion. Alton’s mantra? "The bigger the range, the bigger the burst of power." And trust us, you’ll feel every inch of that range the next day.
Cardio Bursts and Curtsy Lunges
Just when you think you’ve caught your breath, Alton throws in cardio elements to keep things interesting. Moving from second position into curtsy lunges, you’ll add a pas de chat leap (a fancy way of saying a small, graceful jump) as a transition. The combination of holding positions and pulsing ensures your muscles stay engaged, while the bursts of cardio guarantee you’ll break a sweat. "Exhale judgment, inhale curiosity," Alton reminds you. "Maybe a little joy, because we don’t have to do this, we get to do this." A nice sentiment—until your quads start screaming.
Cool Down and Takeaways
By the time you hit the final stretch, your legs will feel like jelly (the good kind). This workout proves that short doesn’t mean easy—every second is packed with intention, whether you’re pulsing in a plié or leaping into a curtsy lunge. The best part? No equipment needed, just your body and a willingness to embrace the shake. For more killer routines, check out the POPSUGAR Fitness YouTube channel, where new workouts drop weekly. And hey, if you can walk normally tomorrow, you didn’t do it right.
Chandler Plante is an assistant editor for POPSUGAR Health & Fitness. Previously, she worked as an editorial assistant for People magazine and contributed to Ladygunn, Millie, and Bustle Digital Group. In her free time, she overshares on the internet, creating content about chronic illness, beauty, and disability.
