12 MIN HAPPY CARDIO - a good mood High Intensity Choreo / No Equipment I Pamela Reif

Pamela Reif

4M zhlédnutí606

    a fun calorie killer! ♥︎ feeling unmotivated? feeling a bit sad? or just want to do a fun way of INTENSE Cardio? / Werbung
    Say hi to Vol. 2 of our "Happy Sweat" Workout!!!
    I know HIIT and Cardio is a love-hate relation ship for most of us. This video is for sure intense - but I find it sooooo much more fun than a regular way of doing Cardio! I don't notice that I'm out of breath until the end.
    The moves are more "classic" than the ones of a dance workout, easier to follow & definitely more high energy from start till finish. I hope you enjoy it!
    by the way: NO MOUNTAIN CLIMBERS :D
    Apart form the good mood & I can also guarantee a serious number of burned calories here.
    ▸ I burned 100kcal in those 12min (which is a loooooot for me).
    Depending on your height, weight and fitness level this might vary between 80-170kcal.
    ▸ 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. Madcon, Ray Dalton - Don't Worry 0:00 -
    2. James Hype, Kelli Leigh - More Than Friends
    3. David Guetta, Kid Cudi - Memories
    4. Sam And The Womp - Bom Bom
    ➞ Instagram pamela_rf
    ➞ Food Account pamgoesnuts
    Business Contact:
    unterstützt durch Warner Music Germany
    When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Pamela Reif will not be responsible or liable for any injury or harm you sustain as a result of this video.

    čas přidán Před 19 dny


    1. Pamela Reif

      Happy New Year everyone! ♥︎ let's start it with some sweaty smiles 🥰 In case you didn't know yet: I upload FREE WORKOUT PLANS on my Instagram every single week. They give you a structure about the videos to do on each day. There are 5 different plans available. 🔥

      1. Esther Dávila

        We love you Pam! 🥰

      2. Jeff Sparky

        @Omar Samaoui4 give it up

      3. Omar Samaoui4

        Hi baby😏

      4. Jeff Sparky

        can you upload you breathing heavy?

      5. n1na

        Happy new jear🎅

    2. katlego kekana


    3. Engin M

      The fact that I hadn't worked out since before new years and the last 2 days were full of anxiety yet Pam got me through 12 min of workout even when I was soo not in the mood of it😍 if you're second guessing it, press play now!

    4. Anibelis Pachon Francisco

      Oh my i love you so much for this

    5. Mimi Moon

      The Dududududu part is definitely my favourite part :D

    6. cyprix xie

      My absolute favourite!

      1. Charming nowhere to hide

        Going into this I didn’t think it would actual be this fun to do! Some of the moves actually made me giggle it was SO FUN😂

    7. Stephanie Sasso

      Oh Yeah!! I’m so Groovin, like Bum Bum Bum!!! 🖤😊😊😊😍😍❤️❤️❤️

      1. Stephanie Sasso

        @Charming nowhere to hide oh Yeah! 💖💖💖💖💖💖😇😇😇🤍🤍🤍😆😆

      2. Charming nowhere to hide

        So much fun✌🏻💕

    8. Miras Träning

      Pamela, do you know that timer up there? Can you make a video on how to do because I want to make many videos with such a timer.

    9. ravenclawlı weasley

      Even workout is happy but i’m sad

    10. d o

      you are the besttt🌟thx pam🌷

    11. Jessica Morato

      I changed the one knee for twerking and reggaetón 😅 god knows I tried jajajaja

    12. Susi

      okay, i am the only one, who feels like an idiot doing 1-Hoch Knee?

    13. TingleStorm ASMR

      Oh hello!!!! I totally underestimated this workout, I'm so sweaty now 💜💜💜💜

    14. Steven Han

      Perfect^^ Best of the Best Channel for the Work out ~~~~

    15. Libby Broomhall

      Thank you thank you for making moving my body so fun again!! I don’t think I’ve ever smiled throughout the whole of exercising before!! 💘💘

    16. İlayda Emirler

      23.01 5.7 ft 222 lbs See in a month 😝

    17. Sarah 282

      Ladies and gentlemen, this is how you spend some leftover 12 mins

    18. Mia Solomon

      anyone else agree this is entirely too fun to be considered a workout? Instantly puts me in higher spirits after finishing. Did this put you in a better mood too?

    19. Nurbanu Yanar

      Watching it in my bed

    20. elif

      This is the most excited ive been about working out ever!!! Keep em dance cardios coming pamela💜💜💜

    21. L S

      This one is amazing🥵

    22. Julie Maršíková

      So much fun✌🏻💕

    23. Boba honey

      Going into this I didn’t think it would actual be this fun to do! Some of the moves actually made me giggle it was SO FUN😂

    24. Maria

      This happy cardio always brings me to tears when I finish it! GOOD HAPPY TEARS. Pamela you are an angel! Love from Cyprus

    25. Laura Lance

      *checks time and its only been five minutes* no no no....lay down...

    26. Tali Osadchi

      O.M.G more! I felt so silly 🤪 that was super fun!!!

    27. Mia Cherith

      So fun!!!

    28. Mia Cherith

      I absolutely love it!

    29. Camille Lauque

      this video is soooo cool

    30. Mr. Perez

      This was so much fun!!!!!

    31. Jenny Lu

      Couldn't wait till tomorrow Pam! Thank you so much! It's also my 22nd Bday today and I want to thank you so much for everything already ;)))) Looking forward to many more years of killing my muscles with you! Lots of love, Jenny

    32. talia_ tt

      Holy when I woke up this morning I never thought that I will have so much energie to do this

    33. Jennifer Kim

      I really love your workout also i think the music that on the video is firee! 💪💪🧡🧡

      1. minij hooi

        I really like this workout. Especially Bom Bom Bom. Waiting for next happy cardio workout. Love from Indonesia.

    34. purelrey

      thanks to you i love cardio again

      1. minij hooi

        Hello, hello, hello

    35. Priyanka Jaiswal

      I did the last one twicee my favorite one😂🙈🤩

    36. Ioanna Nikita

      apart from all the times I do the workout I also now play the video a lot of times just to hear the music! also pam, straight hair pony looks really good on you too!

    37. Krista A

      ngl the last song was so hype

    38. Brianne Durrant

      I was digging this work out until she threw in a jumping jack plank combo. 😭 I still love it though.

    39. niduoe stre

      Omg!! U look amazing!!!?

    40. Emellie J

      I love you Pamela!!! my ex boyfriend cheated on me 4 months ago... I was bored as hell and felt soo bad about myself, but this corona time helps me to work on myself. Pamela motivated me to work hard, her videos are blessed with many tips and tricks and helped me to eat clean. I took diet from website called Dietarize and they provided me meal and workout plan. I lost 27lbs in 4 months!!! I hope I will have booty like Pamela

      1. Judy Myers

        Just keep going forward, better days and men will come.

      2. niduoe stre

        Very nice video...Great :)?

    41. Hanna S.

      does anybody have a link for the tights??

    42. Maja Nikolić

      My favorite so far 😁 greetings from croatia ❤️

    43. Tsetelina Yankova

      Oh my god thats the first time im saying :"OOhhh it ended" Wow pllease make more like this i had so much fun THANK YOU SO MUCH :)

    44. Victoria Bruce

      So fun!!!

    45. Kateřina Rychnová

      i mean ... this. is. the. best. workout. ever. !. everytime i am dying, but i also enjoy it!

    46. Diana Mayila

      Personal fitness trainer: so, what's your favorite type of exercise? Me: DUDUDU

    47. Sophie Gini

      ich liebe deine Dance Workouts bitte mehr!😂😍

    48. Lejla Crnalic

      I do this workout just for this last song 😅😄

    49. Brawl-funnymoments

      Hello, hello, hello

    50. Eka S Rukmana

      I really like this workout. Especially Bom Bom Bom. Waiting for next happy cardio workout. Love from Indonesia.

    51. Christian Bonev

      Best video ever ! I loved it ❤️

    52. Tristan Albrecht


    53. Lisl

      I am already afraid that we have to do this workout at 40°c this summer 🤐 sweating like hell

    54. Isha Singh

      I find excuses to do this workout because of the dududududu!!

    55. miley100ification

      Seriously, that was one of the best cardios I have ever done!!!

    56. Erika Martus

      It's an amazing workout video, I feel so energized and happy after all these weeks of studying for exams. I was just sitting in may chair for weeks and now I'm free and I do Pamela's workouts ^_^ Thank you so much Pam! :)

    57. Josephine Ament

      Other people’s houses when doing this: oink oink I’m peppa pig AQUEUUWUW Mine: IM DADDY PIG AHWHAUSJMENEIEIDJCIEJEJDICJC *STOMPS****

    58. Josephine Ament

      I’m just sitting in my bed and playing his video again because I LOVE the music

    59. Hannah Malia

      Lets do a flashmob to the last song as soon as the Clubs are open again 😂😂💪🏼

    60. Kotik Katy

      Its the best HAPPY cardio because im laughing and crying after last danse))))

    61. Kaci Kos

      when i do body pump i must look like when fat monica from friends is dancing

      1. Ananda


    62. Iva Lambova


    63. Lisa Müller

      Wow, i did that workout before breakfeast and it was the best decision of the day. It really makes happy :)

    64. Manon Lafon


    65. Boeing Dreamliner

      I love your workouts

    66. Angi K

      Oh boy, I cried when David Guetta sound came in....arrrrgh...and hey I did it :) Thanks

    67. NekoLynx

      idk how to do that jumping one sided foot thingy but I sweat anyways

    68. Miss_Nerdy

      I hate Cardio, I really do. I rather do a 12min squat workout, than 12min cardio. But I love this workout and I love that last song. So I am covered in sweat. I couldn,t work out yesterday but here I am 👋


      I can’t express how much I love this one. Even got my parents join me, for the first time!!! Many thanks Pam, looking forward to some more!

    70. Andrea Johnson

      this is my FAVORITE workout!!

    71. Diamond Singh

      👏👏👏👏👏👏👏👏👏it really fun and sweating n effective,thanks pamela I love ur workout style 🤗🤗🤗🤗🤗🤗

    72. Miss Deep

      She’s so cute like edible cute

    73. Jacob Peters

      GURL this is the most fun I have had in a while! PLEASEEE do more of these Happy Cardio!

    74. Mía Illodo

      Every time I listen to these songs I start doing this JAKAKSSJSKSNSMS

    75. Tee Raye

      This was so gooooood

    76. Mara Auriemma

      This workout makes me so HAPPY! I absolutely love it!!! I keep smiling all the time!

    77. Ilhem Meriem

      she is crazyy OMG !! i just finished and it's 10:17 PM my neighbors arree MAAAAAD

    78. Iwe Kena

      I can*t wrap my head around why there aren*t 4 mio likes for this video! It*s perfect, the choreography fits perfectly to the music and it*s just so well done! Much better than older videos where the music stops and you*re still going.

    79. Marysia

      omg i would never belive, that cardio would be so enjoyable!

    80. Serien Girl

      Well done Pamela! This workout makes so much fun, I do not even feel exausted at the end. And the last song brings back so much energie... I LOVE IT

    81. KaleidoscopeEye

      OMG I'M HAVING SO MUCH FUN!!! all of a sudden i LOVE cardio :) will definitely be joining team dance more often

    82. Veglissa

      Sooo much fun. That last song is my fave 🙌🙌🙌

    83. A way-too-good Slytherin

      I never thought I would be happy while doing a workout! More videos like this one please 🥺

    84. Stephanie H.

      Ich mache 5 Mal pro Woche das 45min Sweaty Programm. Das Workout macht so unfassbar viel Spaß, dass ich jetzt nach jedem 45min Plan noch Happy Cardio mach ♥️

    85. --

      my cheeks are burning. i haven't felt that in a while. thanks a lot!!

    86. Aleksandra Skoczylas

      I needed it :)

    87. Juli

      This is actually the best workout ever!😍🤩

    88. Just a random User

      More of this!! It's so funny :D

    89. Christina Gampe

      Love the cardio and dance workouts, but this one is not my favorite. It could be a bit more intense and include more diverse types of movements for my taste!

    90. giorgia giose

      am I the only one who find some movements super cringe? not insulting, just wondering

      1. giorgia giose

        @A way-too-good Slytherin thank you for sharing 💕

      2. A way-too-good Slytherin

        I guess so, but it’s so funny I don’t feel embarrassed doing them🤣

    91. Ashfia Hossain

      I have been doing this workout since day 1. I do this 3 times a day. I am in love with these songs, these moves and obviously our Pam baby. This is one of my favourite workouts of her. ❤️❤️

    92. Sofi

      Pamela, thank you very much for this dance training! 👏👏After corona, it was hard to start doing workouts, but your positive videos encourage me to exercise again!

    93. Sofía Allendes


    94. Carina Mayer

      Hat so viel Spaß gemacht!😍

    95. DraXas

      Yikes my ankle started cramping after the first song, i was aware of my every movement throughout the workout lmao

    96. Sue Pham

      Anyone else’s favorite day is cardio day?

    97. Ciya Dhingra

      Ohhh yea this is soooo awsm ....we need one more Pam:D

    98. Karen Newton

      Pamela knows how to make you laugh while you're working out!

    99. Mercy Apolot

      This was so much funner than I expected. Wow. I'm so doing this everyday.

    100. Anjali Wagh

      That did not feel like 12 minutes... NGL...