Neila Rey Workout Review (Is It That Effective)

Christiana Mikesch, CPT
Published by Christiana Mikesch, CPT | Senior Coach
Last updated: May 10, 2024
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I first learned about Neila Rey and the hundreds of workouts she came up with a few years ago. And I’m a big fan of the site Darebee she created to share all those exercises for free.

Not surprisingly, that has also caught the attention of our readers.

It’s not just Neila Rey's graphic style as a designer that appeals to our readers, as many have asked for a routine of home workouts they can do.

So, if you’re trying to build some muscle with home workout routines, then let me show you some of my favorites from her collection.

Neila Rey Workout Routine

Doing pull ups

Let’s take a closer look at what the Neila Ray workouts look like. Darebee offers many different workout plans, and it’s very easy to follow.

Gone Rogue

This is one of my favorite workout plans from the Darebee team. It’s a full-body workout, and you’ll feel plenty of muscles once you’re done.

You start with 20 high knees, then do two reverse lunges, then another 20 high knees, followed by two push-ups. Next, it’s 20 jumping jacks and two push-ups, and you finish with 20 high knees.

Start off by doing three sets and see if you can build up to seven sets.

Back On Track

Here’s another great workout for your legs and arms.

Start with 20 squats, followed by six push-ups and 20 knee-highs.

Then do 20 calf raises and six plank climbers, and finish off with 20 jumping jacks. Do at least three sets and try to keep your rest time to less than 90 seconds.

So Good It Hurts

Doing squats inside home

Yup, this one will hurt a bit once you’re done.

Start with ten jump squats, followed by ten push-ups. Then you’re going back to leg work with ten jump lunges.

Next up, you’ll get on your yoga mat and do ten crunches followed by ten flutter kicks.

It’s great for building muscle in your own home as you’ll have no excuse for not having the right gym equipment.

Fighting Fit

OK, for this Neila Rey workout, you’ll need a heavy bag as you’ll be doing some martial arts moves.

Start with setting a 3-minute timer and do some freestyle punching with jabs, hooks, and crosses.

Follow this by doing three minutes of freestyle kicks. Then you’ll do another three minutes of a mix of kicks and punches.

And finally, do three minutes of shadow boxing and kicking without a bag.

100 Burpees Challenge

Performing burpees

Some people who hate exercise might not want to start with this one as you’re going to put your fitness level to the test.

Each set consists of 20 basic burpees, and make sure that you do the exercises in good form and not for speed.

I recommend giving yourself a few minutes to catch your breath, and then do another four sets. If you can do this a few times a week, you’ll get fitter than you’ve ever been.

Monster Core

And I’ll finish off with a great workout exercise for your core. Start with 20 plank crunches to really activate all your core muscles.

Then switch to doing 20 body saw planks to lower your heart rate a bit. Next up, do 20 side bridges followed by 20 hollow holds. And to wrap things up, do 20 back extensions.

Most people will struggle with this training routine, but if you do this 2-3 times a week, you’ll build up huge core strength.

What Are Her Training Principles?

Neila Rey created Darebee to create a whole new approach to workout routines.

Darebee offers more than just individual workout plans. The site also has entire programs that are very easy to follow and give you exact details on how to structure your weekly training program.

There are also challenges that you can sign up for. These give you a 30-day calendar that combines workout and nutrition plans.

And then, there are designated sections for running and general fitness. Neila Rey has put these up so that people can easily navigate training plans to achieve very specific goals. It's very convenient, regardless of your prior experience in training and workouts.


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A post shared by Neila Rey (@neilarey)

Neila’s goal is to create many different routines that will reduce the chances of people quitting before they achieve their weight and fitness goals.

“I already know what giving up feels like. I want to see what happens when I don’t”

- Neila Rey

Neila Rey’s Diet Plan

Neila Rey has put together some great resources to help you come up with better and healthier meal plans.

And don’t worry, these aren’t crazy diets where you need to eat extremely low-calorie food.

Here’s a sample for a day. 

  • Breakfast: Bowl of oatmeal with berries and a green smoothie
  • Snack: Cheese stick with a cup of grapes
  • Lunch: Baked salmon with veggies and sweet potato
  • Snack: Greek yogurt with berries and honey
  • Dinner: Chicken breast with green beans and brown rice

If you are engaging in the Neila Rey Workouts, I recommend the following supplements which can be beneficial:

  1. Whey protein: Aids in muscle recovery and growth, especially important after intense workouts like those in the Neila Rey program.
  2. BCAAs (branched-chain amino acids): Help reduce muscle fatigue, accelerate recovery, and enhance protein synthesis, making them ideal for recovery post-workout.
  3. Creatine: Enhances strength and power, supporting the high-intensity nature of Neila Rey Workouts, and aids in overall muscle development.
  4. Omega-3 fatty acids: Beneficial for joint health and reducing inflammation, which can be particularly useful given the bodyweight exercises in the Neila Rey routine.
  5. Multivitamins: Ensure you're getting essential nutrients that might not be sufficiently covered by your diet, supporting overall health and energy levels for rigorous workouts.


Does Darebee Actually Work?

Darebee workouts are effective for fitness enthusiasts seeking structured, diverse routines. They offer flexibility and variety, catering to different fitness levels and goals, making them a practical choice for those looking to maintain or improve their physical fitness.

How Effective Are Neila Rey Workouts for Beginners?

Neila Rey Workouts are highly effective for beginners, offering scalable exercises that focus on bodyweight, making them accessible and manageable for those new to fitness routines.

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About The Author

Christiana Mikesch, CPT
Senior Coach
Christiana Mikesch, CPT is a personal trainer and author with contributions to publications like the Chicago Tribune and Yahoo. She emphasizes a holistic approach to weight loss, combining an energy-fueling diet, goal-oriented workouts, and daily habits. Her approach avoids short-term goals and fosters a lifelong commitment to health and well-being.
Learn more about our editorial policy
Lisa Lorraine Taylor, BSc, CPT
Staff Writer
Lisa Lorraine Taylor, BSc, CPT holds a BSc degree in Holistic Nutrition from Clayton College of Natural Health and is the owner of Taylor Made Fitness. Her philosophy centers on cutting through the hype and misinformation surrounding dietary supplements, focusing instead on practical, science-backed strategies for health and weight loss.
Learn more about our editorial policy

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