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Rogue Training Plan - training plan weekly schedule
Day Workout
Monday Cardio
Tuesday HIIT
Wednesday Cardio
Thursday Rest Day
Friday HIIT
Saturday Cardio
Sunday Rest Day

Overview

Goal: Weight Loss, Cardiovascular Fitness
Suggested Duration: Indefinite
Weekly Split: 5 training days, 2 rest days

The Rogue Workout Plan is built to burn. Alternating cardio and HIIT across five days keeps your heart rate up, your metabolism working, and the calories moving. Accessible for beginners but effective enough to deliver real results, Rogue asks one thing of you - show up and go. Everything else takes care of itself.

Instructions

  1. Use the database to find a workout that matches the type assigned for the day.
  2. Set the difficulty level to 1 or 5 to keep things manageable as you build fitness.
  3. Pick a workout and complete it on Level I. Move to Level II when Level I starts feeling comfortable.

On rest days, we recommend you complete a stretching routine or a yoga sequence to help keep your exercise streak going. Add an ab workout to support mobility and core strength.

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Only one plan can be active at a time. Selecting a new plan replaces the previous one.

I really like this website. It doesn't make me overthink what to workout. I would just do one or two of these workouts, walk for 45 minutes and stretch. It makes me feel good.

Anonymous

I've always wanted to workout but never knew where to start. Darebee has helped me find fun but challenging workouts, and I've worked out more now than I have in my whole life. I feel so much… I've always wanted to workout but never knew where to start. Darebee has helped me find fun but challenging workouts, and I've worked out more now than I have in my whole life. I feel so much healthier and stronger. I'm so grateful to everyone who makes these workouts.

Anonymous

Awesome effort you put into making quality workouts/plans/programs and that you still continually update and add new ones. Grateful for your promise in keeping this site accessible and free for… Awesome effort you put into making quality workouts/plans/programs and that you still continually update and add new ones. Grateful for your promise in keeping this site accessible and free for people of all fitness levels & goals around the world. Found Darebee some time years ago and used to just save the workouts and then forget about them somewhere in my documents & to do later lists 😅 but coming back to the site this year I loved the organised/simple layout & navigation of the site with full workout video at bottom to see proper form and notes to make things easier or harder depending on your fitness/energy aswell as an extensive exercise library with joint friendly alternatives. I found it much easier to track/check off completed workouts & days on program/plan on dashboard, was more likely to remember & do it + advanced filter made it quick to find a doable workout. As a tiny way to support this site I made account and use the site exclusively for exercises now, will look to donate when I can 🙏🏽 and would recommend it to all I talk to regarding fitness. Thank you Darebee team for the great job you've all done here and keep up the good work. Blessings to you all.

T.T, 28, from AUS
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