How to Pick a Program

Three questions. One answer.

DAREBEE has a lot of programs and we keep adding more. With so many options it can be hard to know where to begin - especially when you are new and every program sounds equally unfamiliar. Answer three questions below and you will know exactly where to start, no browsing required.

Question 1 - What is your current fitness level?

New, returning, or recovering? Start here.

If you are new to exercise, coming back after a long break, or recovering from an injury, begin with Foundation or Foundation Light. They look simple. That is the point. The first goal is building the habit and the base - everything else follows from there. Long-term results are the ones that last.

If you have been consistently active and want something with more structure or a specific focus, keep reading.

Question 2 - What do you want to get out of this?

Pick the goal that sounds most like yours right now.

Get stronger

Build muscle, increase strength, and feel more capable. Look for programs tagged strength or everything.

Good starting points Total Body Strength Plus · Stacked · 30 Days of Gravity

Lose weight & improve fitness

Burn calories, increase endurance, and build a stronger cardiovascular base. Cardio and interval training programs are your lane.

Good starting points Momentum · Super Cut · Soft Cardio

Stronger core & abs

Target your midsection with dedicated ab and core programs. Some are standalone 30-day commitments; others are short daily add-ons you stack onto existing training.

Good starting points Total Abs · Code of Abs Plus · Back and Core · 2-Minute Abs

Move more, feel better

Mobility, flexibility, stress relief, or gentle daily movement. Stretching and yoga programs work well here, and most require very little time or effort to start.

Good starting points Stretching programs · Yoga programs

Something different & fun

RPG fitness programs turn your training into a story - you complete workouts to progress through a narrative. No specific fitness level required, just a willingness to play along.

Good starting points The Labyrinth · All RPG programs

Combat & martial arts

Programs built around striking, agility, and combat-style conditioning. No partner or equipment needed - just space to move.

Good starting points Spartan Trials · All combat programs

Question 3 - Any practical constraints?

Most DAREBEE programs are bodyweight-only and take 20-40 minutes a day. If you have specific requirements, the filters on the programs page will narrow things down fast. Here is what each filter does:

Type What you train

Abs, cardio, combat, strength, RPG fitness, running, stretching, yoga, and more.

Difficulty Level 1 - 5

From light to advanced. Start lower than you think - you can always increase intensity as you go.

Equipment With or without

Filter to no-equipment only, or browse the small selection that use dumbbells or other gear.

Start with Difficulty and Type. That alone cuts 95 options down to a handful. Click into any program to see exactly what a typical day looks like before you commit.

The best program is the one you will actually do. If you are not enjoying it after a week, it is fine to switch - you are building a habit, not signing a contract. And if you get stuck, the community help desk is always there.