Exercising in the colder months is no easy feat. Many of us find that we lack the motivation and dedication when the temps drop, and our gear sits somewhat unused in the corner. (My gym trainers stare at me for days before I find the will to take them out for a walk).
But – what if the answer is all about realistic, bite-sized pieces at home? We’re talking quick workouts that don’t take a tonne of time, but keep you moving and retaining some momentum. Well, to no one’s surprise that we’ve got a load of those speedy workouts on the site, but we’ve also just added this brand spanking new 5-minute barre Pilates leg burner from Laura Henshaw and the Kic team.
Why is this workout a winner? As you read, it’s a quickie 5-minute investment of your time, it will get your heart rate up, make you feel good from the inside out, and can be done at home, in turn saving you money and all that car to and from time.
Lots of ticks there. It’s also lower intensity Pilates, which, to be frank, is often easier for people to come at during the cooler months.
A word from Laura Henshaw on the beauty of Pilates
“The Pilates era is trending, and I am here for it. Pilates is a movement that makes me feel incredibly strong and empowered. But I also see the pressures of living up to the “Pilates girl” aesthetic that’s all over social media. We can get caught up in the hype of the reformer (which don’t get me wrong, is SUCH a good workout) but in reality, at $30 a class, it’s a lifestyle that’s pretty exxy to maintain. If you’re a Pilates girl on a budget, trust me, you can still get that fix from home. Honestly, a five-minute barre Pilates workout with Kika is more than enough to get me sweating,” explains Laura.
After all, at-home Pilates can be so accessible and affordable with no dissuading winter chills. Simply roll out of bed and pop on some ankle weights for extra resistance or replicate those reformer vibes with sliders. Even going completely free of equipment will still guarantee you the burn.
We love The Burn. Let’s go.
Pilates warm up
Before we get our flow on, it’s important to warm up that body! Here’s a few moves to get you started:
- Shoulder rolls: rolling the shoulders back and forth, let’s warm up that upper body and help release any tension in the upper back.
- Forward fold into downward dog: rolling down into a forward fold, place your hands on the floor. This one is great to release tension in the hamstrings! Walk your hands forward into a downward dog and pedal through your feet. This will really fire up the hamstrings and glutes!
- Lunge stretch: Bring the right leg forward into a lunge and keep the left knee off the ground. Reach your right hand up to the sky for a big, juicy twist. Repeat on the other side.
- Squats: Stand with your feet shoulder-width apart, toes slightly turned out. Lower your body into a squat position, keeping your knees aligned with your toes. Push through your heels to stand back up, engaging your glutes and thighs throughout the movement.
Workout breakdownIf you’ve done one of Kika’s barre Pilates classes before, you’ll know how fiery they can be. This five minute leg burner is perfect for when you’re short on time or if you’re looking for an extra challenge at the end of a workout.
Kika will take you through a five-minute round, 45 seconds on with 15 seconds rest per exercise. Let’s do this.
Round 1
- 90-90 Standing lunges (Right): Standing at the top of your mat, you want to send your right foot back, squaring off your hips and shoulders. Then, you want to dip down into your 90-90 lunge position. Bending both the left and right knees so they both make a 90 degree angle. Go all the way down and lift all the way up, focusing on balance and coordination. Remember to tuck that tail bone under.
- Alternating lateral lunges: Facing forward with both feet in a wide stance, we’ll move through alternating lateral lunges. Moving from side to side, you’ll dip down to the right, bending the right knee and power back up to standing. Repeat on the other side and continue to alternate. Remember, everyone has different levels of flexibility so only go as low as what suits you!
- 90-90 Standing lunges (Left): We’re back to our 90-90 lunges on the other side! Same as before but with the left foot back. For these, remember to keep the shoulders back and keep the gaze forward. To help with your balance, it can help to focus on one spot in front of you to keep those wobbles at bay.
- Squat reach: Come down into a deep squat, hips all the way back. Then power up to standing and reach that right arm up and across to the opposite corner of the room. Think about reaching across the body and energy through the fingertips. Move back down to a squat and shoot up and across to the left. This one will get the heart rate going and the twists will activate your obliques.
Plank hold: Now to finish with a plank challenge! Kneeling or on your feet, we’ll hold this plank for 45 seconds. Activate those glutes and stack those shoulders above hands, you can do this.
5-minute barre Pilates leg burner workout with Kika and Laura
Pilates cool down
Take some time to stretch out those legs – you deserve it!
Glute stretch: In a seated position, rest one ankle on the opposite knee. Relax both legs and, if you can, lean your torso over to deepen the stretch. Repeat on the other side.
- Hamstring stretch: Sit with one leg extended with the other foot rested against the opposite leg. Bend and reach as far as you can for your toes. Repeat on the other side.
- Seated lower back stretch: Sit on the floor with both legs stretched out and slightly facing outside hip width, reach one arm up towards the roof and then lean across your body while the opposite arm reaches across your stomach and grips the lower back on the opposite side. Relax into the stretch. Repeat on the other side.
To find your perfect Pilates flow, complete Kic’s Concierge quiz and they’ll deliver a personalised Pilates pack, straight to your inbox!
