The Howler Workout From DAREBEE Will Have Every Muscle In Your Body Howling

If you’re seeking a complete body, heart-pumping, equipment-free cardio routine that can be done anywhere and easy to remember, then the Howler workout from DAREBEE is here to make you sweat.

The name truly fits this workout: Your muscles will be screaming by the end. Described by the DAREBEE site as a series that may catch you off guard and leave you feeling spent, the Howler workout lives up to its name.

Despite its intensity, the workout is tailored to fit your fitness level—DAREBEE provides three different tiers based on your capability. The exercises consist of high knees and various plank variations, performed consecutively to create a high-intensity interval workout.

“High knees give a good cardio boost to elevate your heart rate and induce sweating. The plank variations are excellent for core strengthening and posture enhancement,” says David Robertson, a group fitness instructor at Chicago Athletic Clubs, noting the perfect blend of strength and cardio. “The best part is that this quick workout can be adjusted for all fitness levels.” Prepare yourself!

How to do the Howler

First round: Begin with high knees for 40 seconds, followed by a 10-second plank hold. End with 10 seconds of rapid mountain climbers.

If you need a refresher on mountain climbers, we’ve got you covered below.

Second round: Repeat the 40 seconds of high knees, then hold a 10-second plank. Finish with a 10-second plank rotation: Starting from plank position, raise one arm up towards the sky and rotate your core in that direction, return to plank, and repeat on the opposite side.

Final round: Once more, do 40 seconds of high knees and a 10-second plank. Conclude with a 10-second shoulder-tap plank: Starting in high plank, tap one hand to the opposite shoulder, return to plank, and repeat with the other hand.

Seems challenging but achievable, right? Depending on your fitness level, DAREBEE recommends repeating the full routine three, five, or seven times with up to two-minute breaks in between. Increase the difficulty by aiming to do more sets as you become more comfortable with it.

Focus on your form

To maximize the benefits of the workout, ensure you maintain proper form:

• During high knees, raise your knees as high as possible (try for waist level) and land on the balls of your feet. Simulate a running motion with exaggerated arm swings.
• For plank rotations, consciously engage your lower ab muscles to improve alignment.
• Refer to this video for correct plank positioning:

Make it work for you

Though suitable for beginners, the high-intensity sequences in the Howler workout will challenge your cardiovascular system and engage muscles throughout your body, regardless of your fitness level. To make the workout lower impact, Robertson recommends changing high knees to a marching motion. “You can also perform the planks on your knees to reduce the intensity,” he suggests.

While the Howler provides an intense full-body workout, it should not be your sole source of cardio. “I’d also suggest trying workouts that target different muscle groups or incorporate varied cardio exercises,” Robertson advises, “however, the Howler serves as a good option for a brief 15-minute activity break from work!”