Xtreme Cardio Dance

Sometimes, context is everything. My indoctrination into the world of Xtreme Cardio happened on a cold and rainy New York morning. Jaana Kunitz, the program's creator, was in town and had set up a special workout session to familiarize grumpy, desk-bound journalists like me with her own brand of "sexy, feminine" dance workout.

Kunitz, herself an award-winning dancer, has lately been making her mark behind the scenes training pros on FOX's "So You Think You Can Dance" and ABC's "Dancing with the Stars." She co-created the Core Rhythms exercise program, but Xtreme Cardio Dance is her first solo exercise franchise. A boxed set of four fitness DVDs, each promises an experience geared around a dance style: Hip-Hop, Disco, Latin Cardio -- and the ominously titled "Sexy Sculpt."

It's tough to think of a less ready-to-be-sexy crowd than the bleary-eyed assortment of writers and editors assembled for this event. (I also think that a tactical error may have been made in putting the refreshment table in the same room as the class.) So I'm going to give Kunitz major points for effort here. Also above-and-beyond were the moves themselves. They were driven and targeted, for one thing. Even between dance interludes she had us moving our lower bodies forward and back to the music to keep our core working.

One of Kunitz's major talking points was her passion for giving women a workout that makes them look good throughout. No awkward positions or '80s dance moves here, however, there were more than a few shuffles where the choreography seemed to lose many of us. I noticed a few moments where, looking in the mirror, confused sheep came to mind.

Kunitz's goal appears to be building the mind-muscle connection. Pilates and ballet operate under similar principles-using movements that require some coordination. Research shows that not only does this improve balance, but thanks to the mental component even mood and sleep-quality are positively affected.

Additionally, Kunitz has based her dance moves on interval training and repetitive movements for substantial firming and toning, especially the abs and waistline. In other words, the workout is tricky because it's ambitious.

I tried XTreme Cardio a few more times at home and, getting the full effect of the video instruction (which was longer, and I could re-watch if I needed to), things did go a whole lot better. Something I especially liked was how quickly I started to feel both muscle and cardio burn. Once, having missed my gym window, I played the CD for just about 15 minutes and felt great.

Pluses: Kunitz has put considerable thought into creating a routine that you'll look and feel good doing. But she's also based them in solid fitness research. Do them right, and results seem like a pretty sure thing. I'd say there's a strong chance your dance moves will get an upgrade as well.

Minuses: This definitely isn't the easiest workout you'll ever try. And sometimes the complexity makes you feel like, "let's just do a few sit ups and be done with it." Ultimately the question seems to be, how sexy do you need to feel working out in your living room?

Takeaway: At its best, this program is contemporary and inspiring -- a modern, well-researched (and very results-oriented) dance workout. The key is to be up for something where the pace and look of it require a bit of a learning curve.

Learn more: Jaana Kunitz's Website, XTreme Cardio Dance Homepage, Core Rhythms Homepage

Muscle-mind workouts can impart significant mind-body benefits. If you're looking for one with a slower tempo, try a Feldenkrais session.