Workouts

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  • 2GETHER Workout

    4 videos

    One routine, many variations. Move the Nia Routine 2GETHER with Choreographers Megan MacArthuer + Sarah Nickerson, and then experience Nia MoveIT (High Intensity Interval Training) to the 2GETHER Playlist with Kelle Rae Oien.

    Keep watching NiaTV to see new variations of this routine coming soon...

  • One Workout

    Movie

    Welcome to ONE. You're invited to bring your own personal expression to your dance through ONE's emotional music and choreographed movement. Through the Joy of Movement, ONE honors your uniqueness while inviting you and your community to celebrate our collective ONEness.

    Through Nia we are ONE!...

  • ResOnance Workout

    Movie

    Choreographer: Debbie Rosas
    Release Date: May, 2020
    Difficulty: Beginner
    Focus: 7 Chakras
    Intent: stimulate an interactive relationship with the physical body layers you can touch and see, and with the energetic and spiritual layers you cannot see but can sense and connect with.
    Description: The...

  • ResOnance FreeDance Workout

    Movie

    Nia® ResOnance FreeDance workout - the NEWEST Nia program released on NiaTV.Fit. Two unique aspects of the Nia® BODY and LIFE Movement Art programming together: self-healing energy work, and healing sounds. Blending movement and music, each song begins with the sound of the crystal bowls, followe...

  • Ignite Workout

    Movie

    Ignite activates your yin-yang energy flow, and your hara centers, to influence your movement by connecting to and moving from physical body centers.

    Unique to IGNITE is moving physically and energetically using breath and the body awareness of “centered” to seamlessly move and sense the qualiti...

  • Beast Workout

    Movie

    Advanced

    High-Intensity Interval Conditioning

    Focus: The sensation of Nia’s holistic interval training.

  • Selfless Workout

    Movie

    Beginner

    Arms and Shoulder Girdle Conditioning

    Focus: Squeeze-release and mobility flow stimulated by the body’s soft tissues balancing the use of both strength and flexibility.

  • Source Workout

    Movie

    Intermediate

    Leg and Buttock Conditioning

    Focus: The eyes stimulating systemic movement and lower body conditioning.

  • Go Workout

    Movie

    Beginner

    Whole Body Toning and Coordination Conditioning

    Focus: Movement in all directions including in-out, up-down, side-to-side, forward-back, over-under, across, around and through. Emphasize dynamic balance, stability training, and fall prevention.

  • Flow Workout

    Movie

    Beginner

    Lower Back and Buttock Strengthening and Mobility Conditioning

    Focus: The 13 major joints of the body. This includes 2 ankles, 2 knees, 2 hips, 2 shoulders, 2 elbows, 2 wrists, and 1 spine.

  • Ride Workout

    Movie

    Intermediate

    Core, Arm and Hand Conditioning

    Focus: On hands and their connection to the heart and to functional, integrative conditioning. Improve posture and spinal range of motion.

  • Wild Workout

    Movie

    Beginner

    Core and Agility Conditioning

    Focus: Reflexive conditioning as an automatic response from the nervous system to a stimulus.

  • CELL-ebrate Workout

    Movie

    Beginner

    Stability and Mobility Joint Conditioning

    Focus: Celebration of life itself. Celebrating you, your breath, your bones, your form, your freedom.

  • Life Workout

    Movie

    Beginner

    Buttocks and Thigh Conditioning

    Focus: Sense one's "life force" and how each Nia move, song, cycle, and choreography can come alive through the engagement of the body’s core.

  • 52 Moves
    21 videos

    52 Moves

    21 videos

    Nia 52 Moves feature 60-second dance interval workouts that condition the base, core, and extremities.

  • Bring It Workout

    Movie

    Beginner

    Feet and Leg Conditioning

    Focus: Strengthen your entire body from the ground up! It all starts with the feet! Power of being grounded and able to travel anywhere.

  • Dragon Workout

    Movie

    Intermediate

    Strength and Flexibility Conditioning

    Focus: Build bone density through powerful grounded, primal movements, dynamic imagery, and storytelling. Connect to Earth and the power of Earth’s gravitational force.

  • Deep Dive Workout

    Movie

    Beginner

    Spine, Arm and Flexibility Conditioning

    Focus: Be like water and connect to the liquid space within the body and with each movement you make. Immerse into pleasurable sensations of sliding and gliding with spring-loaded joints. Mobilize the liquid inner space of your body and imagi...

  • Sacred Workout

    Movie

    Beginner

    Feet and Stability Conditioning

    Focus: On the bones and your personal connection to self through tribal, primal movements.

  • Grateful Workout

    Movie

    Beginner

    Fun, Pop, Dance Conditioning

    Focus: To create an agile, sleek body with the playful pop dance party, Grateful. Find freedom and playfulness in the music.

  • Joy Workout

    Movie

    Beginner

    Expressive Strength and Flexibility Conditioning

    Focus: Connect to the sensation of joy as life force, and use this sensation as stimulation to flood your whole body and 50 trillion cells with vitality and healthy energy.

  • Pulse Workout

    Movie

    Intermediate

    Martial Art, Dance Art, Healing Art Conditioning

    Focus: Incorporate dynamic balance, yoga postures, and lots of active movement as you dance to Pulse.

  • Beautiful Workout

    Movie

    Beginner

    Chest and Spine Conditioning

    Focus: Listen, express, and connect. Listen to the music and express your creativity.

  • Bailando! Workout

    Movie

    Intermediate

    Fun, Latin, Dance Conditioning

    Focus: Move with passion and spice up your life with Bailando!