Barlates: 25 MIN METABOLIC WALKING WORKOUT with BAND & WEIGHTS // 2500 STEPS // BOOSTED WALK SERIES!

25 Min Metabolic Walking Workout with Bands & Weights is fun and effective low impact cardio workout from Linda @ Barlates. Linda gives you some light cardio with some light toning work using a resistance band and light dumbbells. I used this as a recovery day workout to warm myself up before doing a long stretching session. The workout also has a subtitle of walking 2500 steps. According to my Apple Watch, I didn’t even hit 2000. Since my Apple watch does not count steps for a workout unless I set the workout as a walk, those 1945 steps are from the time I got out of bed until I walked to the shower after this workout + the stretch. I personally do not care since I am not a step counter, but just sharing in case someone reading this is counting their steps. I feel like it warmed me up nicely by working every muscle (lightly, not strenuously) and getting my heart pumping. Because of the extremely short stretch this is perfect to do before an extended stretch.

Linda’s cat Minnie is with us during most of the workout. If you have been following and doing workouts with Linda as long as I have, Minnie has been with her from the beginning. In fact, I think Minnie is a senior cat. Linda talked a good bit about Minnie during this workout which I do not mind at all. I love animals and always enjoy it when trainers have their pets in their workouts. And though I’ve mentioned in one of Linda’s other newer workouts I reviewed recently but it is worth mentioning again. I am so glad she has updated her music. The music in her early workouts was bland and so low you could barely hear it. The music in these newer workouts is upbeat, motivating and loud enough to hear it well without drowning out Linda’s talking. The music makes a big difference.

This workout is done interval style: 40 seconds of work followed by 10 seconds of recovery. There is a timer in the upper right corner of the screen counting down the intervals and recoveries. There is another timer in the lower left hand corner of the screen counting down total workout time. During the 10 second rest Linda previews your next move.

25 Min Metabolic Walking Workout with Bands & Weights is 26:46 minutes; 55 second intro, no designated warm up and 35 second stretch. Equipment: long pilates resistance band, light dumbbells and something to hold onto for balance–a chair, a wall, a bar. Linda is using 1.5kg/3,3 pound dumbbells. I used 3 pound dumbbells.

1. Hold band in both hands overhead, step side to side, pulling band down hip to hip
2. Hold band in both hands in front of you at chest level, twist arms/band side to side lower body does wide alternating knee raises
3. Alternating step backs, still holding band in both hands, stretch it open on a diagonal, alternating angle with each step back
4. Still holding band in both hands, do alternating side lunges, arms/band circle overhead and down to bent leg while in lunge
5. Repeat #2
6. Loop band around one foot and hold both ends together in same side hand, do a step touch with a side leg lift (lifting leg with band around foot)
7. Band is still looped around same foot, arm holding band is extended to side, step foot forward and back with foot flexed (it is more of a heel dig when stepping in front)
8. Repeat #6 & 7 on other leg
9. Hold band in both hands again, raise band overhead, do 2 knee raises (same leg) bringing band down to thigh when it raises + 2 insole taps (same leg) bringing opposite hand to insole
10. Wrap band around back holding one end in each hand, do 2 steps side to side, arms extend out to side then punch across each other in front of chest
11. Repeat #9 on other leg
12. Wrap band around foot and hold both ends together in hand, hold onto something for balance, with leg bent at 90 degrees do one side hydrant lift + one side hydrant lift into a side kick
13. Band is still around foot, still holding ends of band in same side hand, draw a half circle with leg tapping it in front of you then circling leg around and tapping leg behind you
14. Repeat #12 & 13 on other leg
15. (set resistance band aside and grab DBs) Alternating bicep curls with alternating heel digs
16. Hinge torso forward slightly, do alternating tap backs with legs with double arm tricep kickbacks
17. Arms are bent at 90 degrees, palms face ceiling, tap one leg out to side, same side arm extends forward while other arm opens to side (arm remains bent)
18. 2 side steps w/ bent arm lateral raises + 2 heel digs pushing DBs/arms in front of you
19. Repeat #17 tapping with other leg and arm positions swapped
20. Wide leg plie squats, one arm does an overhead tricep extension and other arm does a bicep curl
21. Stand w/ legs wide, hold DBs together in front of chest, do a side lunge twisting DBs down towards hip, raise out of side lunge and circle arms/DBs “stir the cauldron” style, repeat side lunge and DB twist on other side
22. Repeat #20 w/ arms swapped
23. 2 side steps with alternating overhead shoulder presses
24. Alternating side taps w/ cross punches, once each side + large arm circles
25. One bent leg hydrant lift + one straight leg side lift (same leg) + hammer curls w/ opposite arm
26. 4 alternating upper cuts + 4 alternating hook punches
27. Repeat #25 on other side of body
28. Stand with legs wider than shoulder width, do one straight leg deadlift reaching DBs to floor and when you stand do one straight arm lateral raise, repeat deadlift and when you stand raise arms in a diagonal V to the front, alternate these two lifts when raising out of deadlift

For more info on Barlates and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.