Welcome to DAREBEE, an independent, non-profit fitness resource designed to help you reach your fitness goals with high-quality, science-backed workouts, programs, and challenges - all completely free of charge. Whether you're just starting your fitness journey or are a seasoned athlete looking to diversify your routine, DAREBEE offers a wide range of resources to guide and support you.
Ready to get started? We’ve made it simple with easy-to-follow instructions and tips to help you make the most out of your training.
The Manual
Start by taking a look at our manual - it’s quick, easy, and will save you time in the future. You’ll only need to read it once to learn how to navigate every DAREBEE routine. The manual explains how to read the posters, understand reps and sets, and how to count them. It’s concise, visual, and will give you the basics you need to take action and dive right into your workout routine.
Programs
If you're new to the DAREBEE training system, we recommend starting with a single program. These programs are carefully designed to provide structure and balance to your training while helping you gauge your load and endurance. While our programs don’t include official rest days, they are thoughtfully balanced so that some days are easier than others. If you’re looking for more daily structure and less intensity, our programs are a great fit. For higher intensity, try individual workouts. Here is how to pick a program.
Individual Workouts
Want to create your own routine? You can choose from our individual workouts to build a weekly plan tailored to your preferences. Use the filter to sort workouts by type, theme, focus, and equipment.
To get the best results, aim to pick 3-5 workouts per week and rotate them. Keep your body guessing for optimal progress! New workouts are added regularly, so you'll always have fresh options to try.
If you prefer a more structured approach, you can also use our weekly plans that have already been curated for you.
Note: We frequently update our workouts based on user feedback and testing, so the version you find here is always the latest and most effective one.
Exercise of the Day
Every 24 hours, we post a new exercise of the day on the homepage. These exercises are quick and sometimes a bit tricky, but they are perfect for adding extra movement to your day. Each exercise can be completed under 60 seconds and is a great way to stay active on busy days.
Workout of the Day
If you’re unsure where to start, our workout of the day feature is a great go-to. It follows a general fitness plan that allows your muscles to rest day after day. This feature is perfect for discovering new workouts and challenging yourself to try something different. A workout of the day is posted on the homepage every 24 hours.
Challenges
Ready to spice things up? Our challenges add an extra layer of motivation to your routine. Some challenges focus on specific exercises (like improving your kicks and punches), while others help you hit specific goals. All challenges last for 30 days, and a new one is added at the end of each month.
The DAREBEE Community
The DAREBEE community is a welcoming space where you can post progress, stay accountable, and connect with others. You can keep a workout log in the Checking In section, ask questions, and find support from fellow members and the DAREBEE team.
We pride ourselves on being a supportive, inclusive community. Whether you're just starting out or you're an experienced athlete, we're here to cheer you on every step of the way
Video Exercise Library
For more clarity on exercise execution, our exercise video library can be a valuable resource. It’s especially helpful for martial arts moves or complex exercises that may be hard to fully grasp from illustrations alone. While the library is still growing, we add new exercises in batches, so stay tuned for updates!
Remember, if you can’t perform a move exactly as shown, that’s okay! Focus on doing your best and progressing at your own pace.