15 MIN HAPPY DANCE WORKOUT - burn calories and smile / No Equipment I Pamela Reif 

Pamela Reif
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.. ready to DANCE (and get really, really sweaty)? This happy dance workout is such a calorie killer! ♥︎ / Werbung
This version is full of hits that were popular in the 2010s. From "Shape Of You" by Ed Sheeran, to "Try Me" by Jason Derulo and J-Lo .. all songs put a big smile on my face! Judging from the dance moves, I feel like we have a mixture between the 80s Dance Video & the Sexy Dance Workout!
Aaaand: don't underestimate the last song! I let my Instagram Community chose which song + mood they want to have. And the majority wanted to have "INTENSE" :D .. so this is the part you'll get super sweaty. But the moves are not complicated - don't be scared.
Apart form the guaranteed GOOD MOOD & I can also guarantee a serious number of burned CALORIES here. My heart rate went up to 170 bpm, which I normally reach with tons of Burpees or Jump Squats :D
▸ I again burned 120kcal in those 15min (which is a lot for me, I'm a tiny human and I normally burn about 250kcal in a 1h session).
▸ you can find FREE WORKOUT PLANS on my Instagram Channel. 30min, 45min and Beginner Friendly combinations. Check out the Highlight Bubble "Workout Plans" for that.
➞ Instagram pamela_rf

I update my workout playlist weekly & it's available on Spotify, Apple Music, etc. ♥︎
1. Jason Derulo ft. Jennifer Lopez, Matoma - Try Me 0:00 - 3:21
2. Ed Sheeran - Shape Of You 3:22 - 7:11
3. Clean Bandit ft. Jess Glynne - Rather Be 7:12 - 10:55
4. David Guetta ft. Nicki Minaj, Bebe Rexha, Afrojack - Hey Mama 10:56 - 14:08
➞ Instagram pamela_rf
➞ Food Account pamgoesnuts
Business Contact:
unterstützt durch Warner Music Germany




19 Mai 2020



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Pamela Reif
Pamela Reif Vor 13 Tage
I'm already smiling when I hear the "uh uh uh" in the beginning! 😂 we had to record this 3x because of technical issues & me messing up the timing lol. That's why my hair is already curly and sweaty in the beginning... let me tell you: Hey Mama will make you DRIP!!! xx
Citra Itaa
Citra Itaa Vor 17 Stunden
I do this workout everyday ❤❤
ItzAnnie x
ItzAnnie x Vor 3 Tage
the heck i cant even do it once without looking like a tomato
FitnessWithDari Vor 4 Tage
Love you
z z
z z Vor 4 Tage
Pamela can you please tell me how many cals does this workout burn???
Adam Buijks
Adam Buijks Vor 5 Tage
you make my heart do a happy dance :)
ma plf
ma plf Vor 53 Minuten
Reem Shlewit
Reem Shlewit Vor Stunde
super energizing !! thank u Pam
olgusia131415 Vor Stunde
i use this as a WARM UP to her other videosss!!! thumbs up if u too!!
V. B.
V. B. Vor Stunde
I love your dance workouts!!! I cannot stop!! Please more ♥️♥️♥️
Tereza Švábová
The 'Hey mama' part makes so confident idk why 😅
Yumna Naveed
Yumna Naveed Vor 2 Stunden
This is so love. Even watching you is making me happy.
Tiziana Duphorn
Tiziana Duphorn Vor 2 Stunden
High kneeves is hurting my boobs😅 i have to hold them during these parts and thats looks and feels so weird 🙈
Alessandra Tirrito
Alessandra Tirrito Vor 3 Stunden
Ok, I had understimated your dance workouts
c0rinne Vor 3 Stunden
That last section, Hey Mama, could be it's own video. High knees interspersed with other things. Intense.
ᄋᄋ Vor 3 Stunden
3~4일째 하고있는데 효과는 모르겠고 조지게 힘들고 근육통 개조짐 ㅅㅂ
c0rinne Vor 3 Stunden
I almost gave up but I didn't!
Madeline Rahter
Madeline Rahter Vor 3 Stunden
Thank you so much Pam! This was the first cardio I've never had to pause or take a break and still feel so happy and good in the end, instead of like all my energy is gone. After following the workout schedules for 6 or 8 weeks now (I can't remember because it feels like forever haha) I'm just so much stronger! I used to not even be able to hold a squat or plank and every time I would fall over if it was longer than 10 secs, but now I can do it 30s or 1 minute no problem. I also now have abs, toned legs and arms, and a firm booty haha. If you need motivation to finish this cardio or any workout - YOU CAN DO IT! If working out isn't fun at first, it will be soon! Just don't give up :)
Vishwanath Sharma
Vishwanath Sharma Vor 5 Stunden
I've never been so happy I am so happy to be doing this workout today (especially doing like this) Thankyou so much One thank you is not enough for your video You deserve something more ❤️ Thank you once again
xiaoxiao li
xiaoxiao li Vor 6 Stunden
I love this video the most
Vishwanath Sharma
Vishwanath Sharma Vor 6 Stunden
Yeah Exactly 💯 I've also enjoyed this entire video and done this smiley workout...
Vishwanath Sharma
Vishwanath Sharma Vor 6 Stunden
Thank you thank you thank you so much 😁❤️💕😊 I think this is the best way to start workout for beginners By the way I am beginner, just started today I am very happy now
Vishwanath Sharma
Vishwanath Sharma Vor 6 Stunden
Thank you thank you thank you so much 😁❤️💕😊 I think this is the best way to start workout for beginners By the way I am beginner,
Maria Anderson
Maria Anderson Vor 8 Stunden
Thanks for this video, best workout that i did in my life
Eilidh Ox
Eilidh Ox Vor 10 Stunden
I thought I could move my arms and legs at the same time. Apparently I thought wrong.
Bhakti Nakum
Bhakti Nakum Vor 11 Stunden
Tino bello
Tino bello Vor 11 Stunden
merci smile
Brigitta Reva
Brigitta Reva Vor 11 Stunden
dang this is so fun! felt like a 5 min workout hahah
Crazy Funny world
Crazy Funny world Vor 13 Stunden
Хоть иногда было чуть тяжело особенно в конце,но неожиданно я делала это с удовольствием, энергией и улыбкой до ушей😂
Ana Travel
Ana Travel Vor 15 Stunden
My favorite dance workout so far! Thanks Pam!
Vishwanath Sharma
Vishwanath Sharma Vor 16 Stunden
Thank you for all these workouts ❤️🙌 Keep going Help us by uploading more useful videos like this Thank you once again 😊
Amia Benson
Amia Benson Vor 18 Stunden
Oh yes, I can doooooo disssss. 👏🏼👏🏼👏🏼👏🏼
Leslie strohl
Leslie strohl Vor 18 Stunden
evelin val
evelin val Vor 19 Stunden
you take video of MAD FIT and ctrl+c/ctrl+v
Izzy Unleashed
Izzy Unleashed Vor 19 Stunden
After the first song I bout had an asthma attack I'm dying lmao but its fun
soinhu foitu
soinhu foitu Vor 20 Stunden
Pamela: burn calories and smile Everyone else: sweat like a tomato and cry
I luv nCt
I luv nCt Vor 22 Stunden
I don't even burn 120 calories. I burn 50 every damn time. But I'm doing it for the fun factor
soinhu foitu
soinhu foitu Vor 20 Stunden
love this workout soooo much!! It really makes me happy 🥰
Ann Sophie
Ann Sophie Vor 22 Stunden
Ich hatte so viel Spaß 😍😍😍 Habs gleich 2 Mal gemacht
Nora Selmani
Nora Selmani Vor 22 Stunden
this is literally the most fun workout i’ve ever done in my life
Wapu Ng
Wapu Ng Vor Tag
I actually love how chill this workout is cause I can do this right after her HIIT workout (which is real hell)
sophiaa grracee
Olise Hammer
Olise Hammer Vor Tag
I burned 57 kalories if anyone wondered👍
Martinka Vor Tag
who else's doing the last jump? xdd
Tiegan Trueman
Omg this is insane. Loved is so much. Went to 201 BPM on the Hey Mama section.
Chloe Henderson
LOVE LOVE LOVE !!! MORE LIKE THIS!!! great energy and great music. so fun. love the shoulder and back moves. feels great!!! THANK YOU PAMELA!
Aina Chan Mas
This really burns that many calories? :o
Maritza Gebhart22
Maritza Gebhart22 Vor 9 Stunden
57 calories
L. N.
L. N. Vor Tag
Awesome 😃
Ελένη Παπανδρέου
This is one of the best cardio exercises I've ever done before!! Great work!
Natalya, a Russian teacher
I sit too much at my work. This workout will save my hips and my back, thank you so much!
Lesley Foster
shrtlink.ca/261xxxstriph0me 'Could it have waited?' the ship asked conversationally.
Annika Becker
Love this workout!!!!!
Lily jenness ASMR
This was so fun! Can you make more dance workout videos?
Zoey Hsu
Zoey Hsu Vor Tag
love this workout soooo much!! It really makes me happy 🥰
karina F
karina F Vor Tag
Pamela: Smile Everyone else: Burn calories & cry
ieatpoo Thanks
Her body is so nice :( I will never get one like that no matter what I do
Hello Hello
Hello Hello Vor Tag
<a href="#" class="seekto" data-time="360">6:00</a> No one: Absolutley no one: Me: EYYYY MACARENA AYYYY
Marine Chevrier
I'm doing this in my garden while my neighbor are watching me slap my ass while doing squat
Trang Nguyen
Trang Nguyen Vor Tag
Joanna Kosek
Joanna Kosek Vor Tag
I am sooo out of shape and I died a little when I did this for the first time. But here I am, ready to die again😂
Emmy Benner
Emmy Benner Vor Tag
my fav part of the video is when she claps at the end and leaves lmao
Sina van Westen
ich liebe einfach diesen letzten Tanz, perfektes Lied dazu, macht ultra Laune :)
Svenja L
Svenja L Vor Tag
Wow! I gotta say I wasn't a big fan of the dance workouts, because it was too less "workout" for me and I'm not a great dancer! But this one is intense, trains some muscles and I love love love the music!! Great job Pam, I loved it. 💕
Skye H
Skye H Vor Tag
this is amazing! i started your workout plan last week at week 11 and i'm already loving it. You're an inspiration x
Ask to seduce Miss
Who else got distracted by the songs and started moving on their own? Just me? Ok.
Ask to seduce Miss
Thanks o lot #pamela reif for this beautiful exercise.. Just 5 days i done and i see a lots of difference 😘😘😘
um Omer
um Omer Vor Tag
Thank you for this workout..i lost 100 kcal in 15 mins
Anke Be
Anke Be Vor Tag
Love love Love the hey Mama Part!!!!!!
Teagan Dixon
Teagan Dixon Vor Tag
Loved this! I'm a Disney performer and have missed dancing so much, with the parks being closed. You've inspired me to make my own Disney Dance workout routine on my channel!
Farina Vor Tag
The really, REALLY SWEATY part is absolutely right. After the workout, all I could say was, "Good job, b*tch." I mean that in the best way possible. :D
Federica Li Manni
I love this workout! For two weeks now I have been training with workout dance on DEvidss, but I have not found any video, before finding this, that would put so many arm exercises! Thanks!
Ronja Samstag
Never felt a workout so much like this hahahahah I love it as a warm up!!! More Dance workouts like this PLEASE :)
Patricia Plays
This is so fun! 💗✨ I tried it and I'm currently in day 2 rn and it was so fun
Tyra Mb
Tyra Mb Vor Tag
OMG ! I just finished the workout and I LOVE it !! Thank Pamela 😍🔥
Green Tomelden
Pamela i already have abs just in 1 week omg
Boss X
Boss X Vor Tag
She is so funny)
Alžběta Vartová
One of my favs workouts😍💘
Joanna Vor Tag
Schlacht ziehen 😂
Larissa Eibner
Omg i LOVE LOVE LOVE this one!!!!! Hey mama am Ende KILLT alles
Joanna Vor Tag
thing! Thank you soo much PAMELA! I love your workouts so much! ❣❣💕
Shtell Vor 2 Tage
this is definitely one of my favorite pam videos its so fun
Taroni Beauty
Taroni Beauty Vor 2 Tage
love this as a quick late afternoon exercise x
Eva Mukta
Eva Mukta Vor 2 Tage
Today i did this exercise with only 1 break.. And i feel so good that i can🥰🥰
Eva Mukta
Eva Mukta Vor 2 Tage
Thanks o lot #pamela reif for this beautiful exercise.. Just 5 days i done and i see a lots of difference 😘😘😘
Mirja Grill
Mirja Grill Vor 2 Tage
I tracked 137 cal /165cm /59kg / age 26 ; ) nice workout 🥳
Hanna Kuipers
Hanna Kuipers Vor 2 Tage
Omygod, i loooove this!!
Galxy 4
Galxy 4 Vor 2 Tage
Das mit Abstand beste workout von dir.
ayka Vor 2 Tage
The first 3 minutes is already hard! But sure I love it. Im did the week 11 beginner workout day 6 and I love it!