The Rebel workout consists of three components, each part tailored to your physical ability. First is a dynamic warm up that will increase your overall mobility and flexibility. When your heart rate is increased during exercise, 85% of the calories you burn come from fat. An elevated heart rate also helps to improve stamina and increase your energy level throughout the workout.

After the warm up is a strength training portion that will keep your heart rate elevated. Strength training makes you stronger and increases lean muscle gain. Stronger muscles, joints, and bones from strength training are less likely to be injured.

The workout ends with conditioning exercises consisting of explosive movements under time intervals (anaerobic exercises). Anaerobic conditioning exercises help to maintain weight loss, burning calories long after the workout is over. In addition, conditioning exercises improve overall cardiovascular and respiratory health.