This DVD covers aerobic and anaerobic intervals - a mix of moderate-speed step aerobics and mostly-off-step cardio blasts. It's a balanced blend that's sure to keep you motivated. Besides fast and slower intervals, the overall intensity builds throughout the workout (the last segment is tough - higher-impact, complex choreography). For even more variety, Nekea Brown also includes dancy and athletic styles (from grapevines, step touches and cha chas to kickboxing, pivots and plyo-jacks). It's all very well-cued and Nekea comes across as a real person who's just trying to keep you energized. DVD ends with an ab floorwork segment and has shorter premixed workouts (e.g. just the cardio blasts).