How to Pick a Program

At DAREBEE we aim to give you as much choice as possible when it comes to fitness. We believe that enjoying your training and having variety as well as accessibility is key to any successful fitness journey. You have to find something you can look forward to doing every single day so you are able to stick to it, indefinitely. It’s not just about training hard, it’s about having a sustainable long-term plan so results you get become permanent results. Establishing a positive relationship with fitness is crucial here.

We recommend that you look over all of the programs available (unless you decide to follow a training plan from here) and pick a program you feel you will enjoy doing. Each program has a unique attribute, focus and complexity (you can adjust difficulty as you go). Which one you pick is really up to you but it should be something you are able to follow through to form a habit and stick with for long enough to see results. We have all types of programs from classic routines to RPG with interactive storylines. Most of everything you see at DAREBEE is bodyweight no-equipment based and absolutely everything is completely free to access and download.

Click on any of the programs to access them or click on a “preview” for a quick overview of the workouts in the given program. If you are on mobile, and mobile is not very "table" friendly, you can download a PDF version of this table here.

If you are completely new to bodyweight training, to fitness in general or you are recovering from an injury we recommend you begin with the Foundation or the Foundation Light programs. Our visual guides look simple but don’t let it fool you and sneak up on you. It’s always best to start slow, build up gradually and watch yourself change slowly. Long-term results are permanent results.

 

  Focus Length Difficulty Equipment Key Exercise Special Quick Preview
30 Days of HIIT weight loss, streamline & tone 30 days 3 none varied 15-minute routines preview
30 Days of HIIT Advanced weight loss, streamline & tone 30 days 4 none varied 20-minute routines preview
Combat HIIT combat, streamline & tone 30 days 3 none combat moves video for each day preview
30 Days of Change weight loss, streamline & tone 30 days 3 none running running + bodyweight preview
Cardio Trim weight loss, streamline & tone 30 days 3 none varied at home cardio preview
Cardio Trim Run weight loss, streamline & tone 30 days 4 none running running + bodyweight preview
30 Days of Strength strength & tone 30 days 3 pull-up bar pull-ups upperbody / biceps accent preview
30 Days of Cardio Blast weight loss, streamline & tone 30 days 2 none varied all at-home cardio preview
30 Days of Gravity strength & tone 30 days 3 none push-ups chest & triceps accent preview
Total Abs abs & core 30 days 3 none ab exercises abs & lower back routines preview
Fighter's Codex combat, streamline & tone 30 days 3 none combat moves martial arts tributes preview
Foundation weight loss, streamline & tone 30 days 2 none varied perfect base preview
Foundation Light weight loss, streamline & tone 30 days 1 none varied perfect base / rehab preview
Spartan Trials strength & tone 30 days 3 dumbbells varied spartan training preview
Avatar Upgrade combat, streamline & tone 30 days 4 none combat moves points base / interactive preview
Age of Pandora combat, streamline & tone 60 days 3 none combat moves RPG / interactive / storyline *spoilers*
Military Fit strength & tone 30 days 4 none military circuits military training preview
Military Fit Plus strength & tone 30 days 4.5 weights / sandbag military circuits military training with equipment preview
Strength Protocol strength & size 30 days 4 none* classic calisthenics exercise progression preview
Boxer Prime combat, streamline 30 days 5 none* boxing circuits jump rope* & punching bag* preview
Hero's Journey weight loss, streamline & tone 60 days 3 none varied RPG / storyline preview
90 Days of Action weight loss, streamline & tone 90 days 2 none varied long-term progression preview
<Totals> weight loss, streamline & tone 30 days 2 none varied no sets, no levels / interactive preview
IRONBORN muscle definition 30 days 3 dumbbells dumbbell exercises sets, no levels preview
Athena's Playbook general fitness 30 days 3 none circuit & classic no push-ups, all female illust. preview

*optional equipment