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

Pamela Reif

Pamela Reif

3 376 530 Aufrufe1 430

    .. 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

    Am Vor 17 Tage


    1. Pamela Reif

      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

      1. Bhakti Nakum

        Please make such more standing dance workouts

      2. 虎妈


      3. 虎妈


      4. 虎妈

        huh I don’t get it cuz I’m a roblox player and amoured squad player on my iPad

      5. Louise Groves

        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!! 😊😊😊

    2. hi hi

      Man this really is my favorite i don't even notice im smiling so much

    3. Lanny Liu

      6.6 第一次 舞蹈 80 cal 14mins

    4. Panzari Cezara grupa 3

      omg!!!! Thanks for this I had such a great time!!! never thought I could have fun while working out haha

    5. Vishwanath Sharma

      4th day completed

    6. Svenja L

      I love how she's feeling the last time of high knees😂 so so funny

    7. Vika Winchester

      this is the best dance workout so far. perioddd

    8. Clauyaa

      Hi Pamela! I wanted to ask you if it's possible to do K-POP dance workout one day 🙏

    9. Johanna Gmelin

      Pamela ich liebe liebe liebe liebe dieses workout! Am besten ist der Moment in den letzten 20 sekunden wo Du alle animierst die Knie so hoch wie moeglich zu schmeissen! Ich fuehle mich soooooo gluecklich nach diesem workout! Du bist die Beste

      1. bilishu aliss

        A very powerful video

    10. Kian Lay

      no coordinate

      1. bilishu aliss

        11:58 03:36 04:28

    11. Thảo Phạm

      How many calories are burned in an exercise ?

    12. Маша Дмитриева

      14 минут, не 15 в видео 😭

    13. Sheyla Machado

      Omg this is the best thing. And btw its so much fun. 😁

    14. Deanna Gillespie

      Guess I"m too all, all the squatting stuff killed my knees fast and I gave up (I don't even go that low because of it, but the holding was the worst). by the 3rd set of squatting positions I had stopped smiling, which is sad because it was one of my fave songs... after they eased up I did a different vid that was easier on them. Still follow you. Watching again cause I like the music and it does get me more motivated. Also, can you start putting a notation of the next move coming up? I liked that in your other vids.

    15. Lord Malu

      It's a completely lie only Pamela is happy in this workout... D:

    16. Ashleigh smith

      Can you please do a muffin top workout for beginners?

    17. 虎妈

      Actually sorry So when u going to make a gaming channel like spycakes fusions gamer or FLAMENCO

    18. 虎妈


    19. 虎妈

      Wow so Pam or should I say ham🤣

    20. 虎妈


    21. Christina M

      is the hair flip required in the hey mama dance hehe...

    22. amy eo

      Fun bit tiring haha

    23. savanna luna

      my boobs go crazy with the high knees 😭

    24. Laura Berger

      This is literally what i do for warm up do weird looking dance moves and some high knees. Lov it

    25. Kevin Grady

      11:25 11:41 01:22

    26. Iris Folk

      11:58 03:36 04:28

    27. E M

      This is such a great workout, thank you!!

    28. Anu Mendiratta

      Ye dance karne s kitne time m patle ho jaayenge ??

    29. Eden B

      more dance cardio workout pleaaase

    30. Vasiliki Zlh

      This was somewhat manageable even to me (I can't dance to save my life lol🙃)

    31. Mrs Potato

      This hole time I was acting like a sassy girl lol

    32. Lara Baumann

      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!!!

    33. Petra Kantorová

      damn i've never enjoyed high knees and squats like this before!

    34. Dani Woodley

      I loved this one so much! Just did it, was having a really bad day but this has made me feel so much better!

    35. Gayatri Paunikar

      I had really enjoyed this Happy dance...it was amazing 😀🤗

    36. izuka 19

      Love your videos, and you're so beautiful ohhh thank you 😘

    37. Krisensitzung official

      I love this workout!

    38. Rina Bhola

      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

    39. Clara Valdemoro Royo

      Think it’s a great dance to fell better if u think so give a like

    40. brunhilde ぱフ閲

      my favorite part of the workout

    41. Aleksander Shytaj

      one of the best workouts!!!!

    42. Liz Fontenot

      I love this! I've never had more fun working out than I did doing this video! :)

    43. 亮亮

      I really love it !!! Thank you ❤️❤️❤️❤️

    44. Gabriela Minghini

      Desnecessário esses movimentos de segura o tchan kkk


      her lip singing me dance crazy good

    46. Diesdasananas

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

    47. Cookie 2.0

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

    48. Janine van de Vorle

      Has anyone measured how many calories you burn? I would like to know... ;)

    49. Fxnna _

      I feel so strong after this!! LOVE IT😍😍

    50. Sekdkfid Sdesa

      So nice, you are the better

    51. Yennie Ramanandraibe

      I m already sweating on my bed just watching this

    52. Jelli Firelli

      I loved the workout, the music selection was on point!!

    53. Rút Tarasovičová

      Dance + workout = Great combination ❤️

    54. Victoria Nightingale

      i fail to understand why 1.3k people disliked this video. like?

    55. Nike W.

      How about a HIIT dance workout? 😜 I’d like it

    56. Vanessa Thi

      Bitte mehr Dance Workouts! 😍

    57. Lucie Čonková

      I love this workout !!! ❤️

    58. Zehra

      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

    59. Vishwanath Sharma

      15 min happiness 😃 3rd day completed

      1. mixio hili

        Danke Pamela

    60. Elie Molly

      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?

      1. mixio hili

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

    61. Eleanor Wilson

      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 😂🤦

    62. Letizia Angotti

      Please do more of this kind of workout😍😍

    63. Alisa Chiara

      god the high knees in hey mama killed me aaaa

    64. Anondi Roy

      This just showers me with dopamine

      1. Pamela Reif


    65. Lucia Li

      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.

    66. Bakhtawar Abdullah

      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 🔥

    67. Spongebob Squarepants

      The end of the world is near and we’re all here trying to get in shape.

      1. Spongebob Squarepants

        ItzAnnie x 😂😂😂It’s true. The days over in an hour.

      2. ItzAnnie x

        This comment ruined my day and I don’t even know why

    68. tamkinat mahmood

      Good job love it man you are the best

    69. zuzu naki

      Love u pam

    70. dandelion x

      Omg I loooove it ❤️🥳🥳