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

.. 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 instagram.com/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 instagram.com/pamela_rf/
➞ Food Account instagram.com/pamgoesnuts/
Business Contact:
unterstützt durch Warner Music Germany

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  • 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

    Pamela ReifPamela ReifVor 16 Tage
    • Hello

      虎妈虎妈Vor 2 Stunden

      虎妈虎妈Vor 2 Stunden
    • huh I don’t get it cuz I’m a roblox player and amoured squad player on my iPad

      虎妈虎妈Vor 2 Stunden
    • I can quite manage workouts without a teacher st gym but I'm loving this it's just pure fun thanks for putting it out there!! 😊😊😊

      Louise GrovesLouise GrovesVor Tag
    • I do this workout everyday ❤❤

      Citra ItaaCitra ItaaVor 3 Tage
  • It's a completely lie only Pamela is happy in this workout... D:

    Lord MaluLord MaluVor 46 Minuten
  • Can you please do a muffin top workout for beginners?

    Ashleigh smithAshleigh smithVor Stunde
  • Actually sorry So when u going to make a gaming channel like spycakes fusions gamer or FLAMENCO

    虎妈虎妈Vor 3 Stunden
  • 😂😅😢😭😇

    虎妈虎妈Vor 3 Stunden
  • Wow so Pam or should I say ham🤣

    虎妈虎妈Vor 3 Stunden
  • Yo

    虎妈虎妈Vor 3 Stunden
  • is the hair flip required in the hey mama dance hehe...

    Christina MChristina MVor 4 Stunden
  • Fun bit tiring haha

    amy eoamy eoVor 4 Stunden
  • my boobs go crazy with the high knees 😭

    savanna lunasavanna lunaVor 4 Stunden
  • This is literally what i do for warm up do weird looking dance moves and some high knees. Lov it

    Laura BergerLaura BergerVor 5 Stunden
  • 11:25 11:41 01:22

    Kevin GradyKevin GradyVor 5 Stunden
  • 11:58 03:36 04:28

    Iris FolkIris FolkVor 5 Stunden
  • This is such a great workout, thank you!!

    E ME MVor 6 Stunden
  • Ye dance karne s kitne time m patle ho jaayenge ??

    Anu MendirattaAnu MendirattaVor 8 Stunden
  • more dance cardio workout pleaaase

    Eden BEden BVor 8 Stunden
  • This was somewhat manageable even to me (I can't dance to save my life lol🙃)

    Vasiliki ZlhVasiliki ZlhVor 8 Stunden
  • This hole time I was acting like a sassy girl lol

    Mrs PotatoMrs PotatoVor 8 Stunden
  • Dieses workout ist bombe!!💥 Lag den ganzen Tag nur im Bett gefühlt(es ist jetzt 4 Uhr) und es regnet. Hab mich dazu aufgerafft "wenigstens" ein Dance Workout zu machen und es hat spätestens nach dem ersten Song richtig Spaß gemacht!! Der letzte Song hat mich so pumped up gemacht dass ich bei den high knees und so richtig abgegangen bin:) Danke, danke!!!

    Lara BaumannLara BaumannVor 10 Stunden
  • damn i've never enjoyed high knees and squats like this before!

    Petra KantorováPetra KantorováVor 10 Stunden
  • I loved this one so much! Just did it, was having a really bad day but this has made me feel so much better!

    Dani WoodleyDani WoodleyVor 11 Stunden
  • I had really enjoyed this Happy dance...it was amazing 😀🤗

    Gayatri PaunikarGayatri PaunikarVor 11 Stunden
  • Love your videos, and you're so beautiful ohhh thank you 😘

    izuka 19izuka 19Vor 13 Stunden
  • I love this workout!

    Krisensitzung officialKrisensitzung officialVor 13 Stunden
  • I really enjoyed wile workout it's really very amazing luv it plz make more vedios of fitness I Like it and also enjoyed.thanks for such a nice vedio

    Rina BholaRina BholaVor 13 Stunden
  • Think it’s a great dance to fell better if u think so give a like

    Clara Valdemoro RoyoClara Valdemoro RoyoVor 13 Stunden
  • my favorite part of the workout

    brunhilde ぱフ閲brunhilde ぱフ閲Vor 13 Stunden
  • one of the best workouts!!!!

    Aleksander ShytajAleksander ShytajVor 14 Stunden
  • I love this! I've never had more fun working out than I did doing this video! :)

    Liz FontenotLiz FontenotVor 18 Stunden
  • I really love it !!! Thank you ❤️❤️❤️❤️

    亮亮亮亮Vor 21 Stunde
  • Desnecessário esses movimentos de segura o tchan kkk

    Gabriela MinghiniGabriela MinghiniVor 22 Stunden
  • her lip singing me dance crazy good

  • Did this at 23:50 pm, wow that’s so much fun 🤩

    DiesdasananasDiesdasananasVor Tag
  • More Dance Workouts please. These Videos are so cool 😌💃

    Cookie 2.0Cookie 2.0Vor Tag
  • Has anyone measured how many calories you burn? I would like to know... ;)

    Janine van de VorleJanine van de VorleVor Tag
  • I feel so strong after this!! LOVE IT😍😍

    Fxnna _Fxnna _Vor Tag
  • So nice, you are the better

    Sekdkfid SdesaSekdkfid SdesaVor Tag
  • I m already sweating on my bed just watching this

    Yennie RamanandraibeYennie RamanandraibeVor Tag
  • I loved the workout, the music selection was on point!!

    Jelli FirelliJelli FirelliVor Tag
  • Dance + workout = Great combination ❤️

    Rút TarasovičováRút TarasovičováVor Tag
  • i fail to understand why 1.3k people disliked this video. like?

    Victoria NightingaleVictoria NightingaleVor Tag
  • How about a HIIT dance workout? 😜 I’d like it

    Nike W.Nike W.Vor Tag
  • Bitte mehr Dance Workouts! 😍

    Vanessa ThiVanessa ThiVor Tag
  • I love this workout !!! ❤️

    Lucie ČonkováLucie ČonkováVor Tag
  • First I was like okay, this is not that hard... but then it slapped me when hey mama started.. It was soooo good I was so confident and happy at the and. Thank you Pamela for make me smile and help me to burn calories ! :)) edit: SORRY FOR MY BAD ENGLAND :D

    ZehraZehraVor Tag
  • 15 min happiness 😃 3rd day completed

    Vishwanath SharmaVishwanath SharmaVor Tag
    • Danke Pamela

      mixio hilimixio hiliVor Tag
  • it seems to me im the only one here that not much sweating doing this exercise, maybe becoz too happy with the dance and with her look?

    Elie MollyElie MollyVor Tag
    • Where do you find happiness??? My answer: Here 😁😁😁😁 I'm happy today This is my 2nd day

      mixio hilimixio hiliVor Tag
  • At the very first exercise I was under a low lamp and I didn't realize and I punched my hand so bad on it it swelled up 😂🤦

    Eleanor WilsonEleanor WilsonVor Tag
  • Please do more of this kind of workout😍😍

    Letizia AngottiLetizia AngottiVor Tag
  • god the high knees in hey mama killed me aaaa

    Alisa ChiaraAlisa ChiaraVor Tag
  • This just showers me with dopamine

    fire wavesfire wavesVor Tag
    • 🥰🥰♥️

      Pamela ReifPamela ReifVor Tag
  • This is the only workout I can follow with no rest from Pamela. Last time I tried 10 minutes ab workout, but I felt dizzy after 4 minutes.

    Lucia LiLucia LiVor Tag
  • Please do make more dance workouts!❤️ AND I WAS SWEATING LIKE CRAZYYY🥴 high kneees part was the most difficult one although ik it burneddd likee crazy as wellll 🔥

    Bakhtawar AbdullahBakhtawar AbdullahVor 2 Tage
  • The end of the world is near and we’re all here trying to get in shape.

    Spongebob SquarepantsSpongebob SquarepantsVor 2 Tage
    • ItzAnnie x 😂😂😂It’s true. The days over in an hour.

      Spongebob SquarepantsSpongebob SquarepantsVor 2 Stunden
    • This comment ruined my day and I don’t even know why

      ItzAnnie xItzAnnie xVor 2 Stunden
  • Good job love it man you are the best

    tamkinat mahmoodtamkinat mahmoodVor 2 Tage
  • Love u pam

    zuzu nakizuzu nakiVor 2 Tage
  • Omg I loooove it ❤️🥳🥳

    dandelion xdandelion xVor 2 Tage
  • that looked easy but was damn tough.. totally enjoyed!!

    Vineeta MakhijaVineeta MakhijaVor 2 Tage
  • Day1

    林靖瑜林靖瑜Vor 2 Tage
    • Day2

      林靖瑜林靖瑜Vor 14 Stunden
  • The best part of the work out 10:20

    Ελενα ΚωστουρουΕλενα ΚωστουρουVor 2 Tage
  • Also hab es noch nicht ausprobiert aber alsob es wirklich so anstrengend ist. Sieht voll easy aus aber ich sag mal voreilig nichts 🤭😂

    Dersim. 62Dersim. 62Vor 2 Tage
  • Ich liebe dieses workout 🥰

    It’s JuleIt’s JuleVor 2 Tage
  • Where do you find happiness??? My answer: Here 😁😁😁😁 I'm happy today This is my 2nd day

    Vishwanath SharmaVishwanath SharmaVor 2 Tage
  • Danke Pamela

    Sara RashidiSara RashidiVor 2 Tage
  • Absolutely loved this workout!! The enjoyment you have for it Pamela radiates out! I've never completed so many high knees and enjoyed it! 😁

    Zoe TuckZoe TuckVor 2 Tage
  • One of my the most fav workout!!! 😍

    Eliška PěknicováEliška PěknicováVor 2 Tage
  • I love how happy you get towards the end of the video!!!

    Louisa RietveldLouisa RietveldVor 2 Tage
  • I absolutey love this dance workout

    Danča 27Danča 27Vor 2 Tage
  • I thought this will be easy but I sweat a lot after this! Sweat a lot but less tired than other workout 😻 indeed happy dance workout 👍🏻

    Anonymous LiuAnonymous LiuVor 2 Tage
  • havnt had this much working out in such a long time😍😍😍😍😍😍😍😍😍

    Ella ElectraElla ElectraVor 2 Tage
15 MIN HAPPY DANCE WORKOUT - burn calories and smile / No Equipment I Pamela Reif