The Gameplan: Do this workout two or three times a week with a day or two between to recover. Supplement with a walk, jog, bike ride, or other form of cardio exercise three or more days a week.

Quick Tip: Do the workout barefoot to build strong, flexible feet. Because the moves are low-impact, you won't need the support that athletic shoes provide.

WARM UP

Body Pulse
Influence: NIA
NIA, or Neuromuscular Integrative Action, is an exercise form that comprises elements of yoga, martial arts, and dance. In addition to the physical movements, NIA encourages expressive, full-body motion.

Stand with feet comfortably apart and knees slightly bent. Begin to slowly bounce up and down without lifting heels off ground. Let arms hang relaxed and floppy, and shake out hands as if you were a rag doll. To let go of muscular tension, try to incorporate all of your body parts: Roll head side to side and front and backin smooth circles, and move your pelvis and chest. Exhale and cross arms in front of body, then inhale and uncross them as if you were preparing to give a hug. Continue this movement for one to three minutes.

CARDIO

Influence: NIA
Fill this aerobic portion with spontaneous, playful motions. Start slowly for five minutes, then raise the intensity for 15 minutes. "Put on your favorite music, and let your body respond to the rhythms," Argo says. "Dance like no one is looking."

Try different beats and rhythms to encourage a variety of movement. "Aside from being a good cardio workout, free-form movement promotes creativity," Argo notes. Try some hip sways, full-body shimmies, or whatever comes to mind.

If you need help starting, try an arm swing: Start with legs hip-width apart and arms at your sides, palms facing your body. In one controlled movement, swing your arms forward up to your ears, then swing them back and behind your body as far as you can reach. Keep your arms relaxed throughout—don't lock the elbows.

STRETCH

Spinal Melt
(loosens and activates the spine and core, stretches legs, back, and shoulders)
Influence: NIA
(A) Stand with feet hip-width apart and toes facing forward. Squat back as if sitting into a chair, and place hands on thighs. Inhale as you look straight ahead, making sure buttocks stay back and down. (B) Exhale and look down as you round your back (your hands may drop slightly). Slowly roll your back up until you're standing. As you roll up, think of stacking one vertebra at a time. Do eight repetitions.