15 MIN HAPPY DANCE WORKOUT – burn calories and smile / No Equipment I 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” 😀 .. 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 😀

▸ 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 http://www.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 http://www.instagram.com/pamela_rf/
➞ Food Account http://www.instagram.com/pamgoesnuts/

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Pamela Reif says:

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!!!


Smiley Mango says:

Hi Pam, I recently purchased your cook book and it has been a while I wonder if you could tell me how long it takes to get delivered to the US as I did not receive any email confirmation and anything about my purchase except for my credit card history. Thanks!

Amy Fezi says:

This is honestly so cute😂😂

Leah Wang says:

I love this workout so much! So happy doing this!!


Does she know that ken mostly watch these

Sutarjo Harjo says:

What if Pamela's been doing a mirror Workout since I got a little confused about her movements during the video ??

Melody Steier says:

I want to see German dances haha

Erika Salmon says:

I love it! So fun!

Jen ABell says:

Can you get any cuter? I adore your workouts, and you!

Xiahe Li says:

Plz make more video like this!!!! LOVE U

Xiahe Li says:

I danced twice!!!

Xiahe Li says:

This is sooooo good!!!!!

Queena Z says:

Love that all the movements are done without lying down!

New Dimension says:

Good morning
Happy stay at home
And stay healthy

Jacqueline Esic says:

That was so fun.. Thank you Pamela

Xwlllllll says:

oh my god, i love this dance so much. thx!!!

Moira Murphy says:

Thank you so much for this video! I LOVE your other two dance videos, and this one takes the cake! So much fun and smiled throughout (plus worked up a big sweat!!). Thank you for your hard work ❤️❤️❤️

Swaksha Kallepalli says:

thank you SO MUCH for this workout! It was a blast and my favorite of all your workouts. My mom and sister joined me as well and it was a blast. I especially liked this dance workout the most because of the happy, hyped up music and fun dance moves. I also knew most of the songs which made it even better. Thank you!

Psyche says:

that last high knees made me insult u and i'm sorry for that 🤪

Hannah Marie says:

This is my favorite dance workout from Pam by far!! ❤️❤️

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