The Workout Manual
DAREBEE workouts are designed for all fitness levels and are easy to navigate. This manual covers everything: how to read a poster, how to count reps, what the difficulty levels mean, and how rest time works.
Before any workout, warm up first. It only takes a few minutes and it's the cheapest injury insurance there is. Here's how →
Workout categories
Boost cardiovascular endurance, burn calories, and improve stamina. Ideal for heart health and fat burning.
Browse →Build muscle and improve muscle definition. Focus on resistance and compound movements.
Browse →Metabolic Conditioning - combines strength and cardio at high intensity to maximize energy output and endurance.
Browse →Short bursts of intense activity with recovery periods. Efficient for fat burning and boosting metabolism.
Browse →Builds strength, agility, and speed using martial arts-inspired techniques and movement patterns.
Browse →Improve flexibility and mobility. Good for recovery, easing tension, and improving range of motion.
Browse →Mindful sessions for flexibility, balance, and relaxation while promoting mental clarity.
Browse →Gentle routines for overall health, recovery, and well-being. Good for active rest days or easing into fitness.
Browse →Difficulty levels
Use the difficulty filter at the top of the workouts, programs, and challenges pages to find content suited to your fitness level. The easiest way to pick your level: look at the exercises listed for each and ask which ones you can comfortably do today.
You'll see: walking, seated exercises, standing-only movements.
You'll see: squat holds, reverse lunges, butt kicks, hops.
You'll see: jumping jacks, forward and side lunges, squats, high knees, planks, wall push-ups, tricep dips, get-ups.
You'll see: push-ups, jumping lunges, jump squats, squat hops, all burpees, up & down planks, plank jacks, plank jump-ins.
You'll see: all pull-ups, jump knee-tucks, hook kicks, and other advanced compound moves.
Two different kinds of level. The 1-5 difficulty levels (light, easy, normal, hard and advanced) describe how demanding the exercises themselves are - the complexity of the workout. The Levels I-III on a poster are intensity options within that workout: you pick how many sets to do, and you can move up over time. Only circuit workouts have them, so you can scale a session to how tired you are or how much time you have on the day.
How to read a workout poster
Each workout poster is read left to right and contains four things:
- Exercises - illustrated steps with movement images
- Reps - number of repetitions per exercise
- Sets - total number of sets to complete
- Rest - how long to rest between sets
One image or two? If an exercise has two images (e.g. jumping jacks, squats) it's a dynamic movement. A single image (e.g. plank, wall-sit) means a static hold. The video library has a short how-to clip for most exercises.
Types of workouts
Complete all exercises in the circuit before resting. The number of sets is listed at the top of the poster. Repeat the full circuit for your chosen level.
Level I - 3 sets (~10 min)
Level II - 5 sets (~15-20 min)
Level III - 7 sets (~25-30 min)
Choose circuits when you want conditioning with your strength work. Moving from exercise to exercise without rest keeps your heart rate up, so you build muscle and stamina at the same time - and Levels I-III let you scale the session to the time and energy you have that day.
Complete all sets for each exercise before moving to the next. Sets are specified under each individual exercise on the poster.
Choose classic when you want focused strength work. Resting between sets lets you recover and give every rep your full effort, which is better for building strength and muscle definition - and it lets you work at your own pace, one exercise at a time.
Not sure which to pick? Start with circuits - most DAREBEE strength workouts are circuits for a reason: they deliver the most in the least time. Mix in classic workouts when you want to slow down and concentrate on individual exercises.
Understanding reps
Counting reps. "20 climbers" means 20 total, counting both legs - that's 10 per leg.
Time-based exercises. Some exercises are measured in seconds instead of reps, e.g. "60 seconds plank". Hold or keep moving for the full duration. Any clock, phone timer, or stopwatch works.
10-count / 20-count. Hold the position and count to the number - no timer needed, which is handy mid-circuit. It's roughly a 10 or 20 second hold. Counting slower makes it harder, counting faster makes it easier.
Switching sides. Strength: switch halfway. Cardio: switch every rep. Combat: halfway for technique, every rep for speed.
To Failure / MAX. As many reps as possible while maintaining proper form. Stop when form breaks down.
Reps + (e.g. 5+). Complete the minimum number of reps to advance to the next exercise. Do more if it feels too easy.
Make it Easier / Make it Harder. Many workouts include suggestions for scaling the difficulty down or up - swap a move, drop the reps, or add intensity. Use them to fit the workout to your current fitness level, not the other way around.
Combos. "3 combos: 10 high knees + 2 push-ups" - complete that pairing 3 times before moving to the next exercise.
Rest time
Circuit workouts: no rest between exercises - only rest after completing the full circuit, before repeating it. How long depends on the level you picked: Level I up to 2 minutes, Level II 60 seconds or less, Level III 30 seconds or less.
Classic workouts: reps, sets and rest are listed under each exercise on the poster.
Still have questions?
The DAREBEE Help Desk on the community forum is the best place to ask. The team answers questions there, and chances are someone has already asked the same thing.
