Need a joyful workout? Try the Nia technique. Nia is an acronym for neuromuscular integrative action, and it all boils down to a mix of dance, aerobics, martial arts and yoga. Dating back to 1983 when fitness instructors Debbie and Carlos Rosas created it, Nia is all about the body-mind connection, and it flies in the face of the "no pain, no gain" mindset. Simple joy is what this workout is all about. And here's how it works.

The choreography of Nia includes 52 basic moves carried out at various speeds and in different styles. There are muscle-warming stances, heart-pumping karate kicks, free movement and poses that stretch, focus and balance.

This workout could be the one for you -- it's taught for all ages and fitness levels. For more information or to find a class, visit nianow.com.