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” 😀 .. 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/

Business Contact:

unterstützt durch Warner Music Germany


  1. 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!!!


  2. Fand es soooooooo toll!!! Hab es gleich zweimal gemacht und würde es direkt nochmal machen! Liebe es! Energetic.wild. Gets you immediately in a happy female empowerment mood! LOVELOVELOVE

  3. I personally prefer the songs like the 2010s or even more recent since you are more likely to know the song, sing along and have even more fun ! ❤😊

  4. That was by far the most intense dance workout ever but also the one that went by the fastest und was the most fun!!! The Song choice was dope!!! I loved It <3 Thank you Pam xx

  5. this was incredible!! wow this is the first workout from pam i was able to finish without breaks it's like time just flew by and the high knees felt a little bit less painful than usual 😀💪🏻

  6. the way she's smiling is motivating af. thank you for doing this for us ang giving us a chance to work out and dance FOR FREE!!

  7. Der absolute Hammer! Man ist echt am Dauergrinsen und merkt dabei gar nicht wie die Zeit vergeht und der Schweiß läuft! Vielen vielen Dank für diese tolle Workout 😍😍😍😍😍😍

  8. I was having a really hard day and this was exactly what I needed! I’m such a fan of a lot of the older hits so I loved all these songs. Really made it easier to keep up with the workout and have a great time!

  9. Am so pleased I found this channel, 4 nights ago… haven't exercised for a while and couldn't seem to find what I was looking for which was a good work out with dance inspired moves, that is easy to follow, and isn't boring!@ So thank you soooo much, you are a little Gem, I actually looked forward to doing this today, 🤩, in the past I would put on a video and get bored within a few minutes and dread the exercise, looking forward to doing more in future!! 😻 xxx

  10. I did the 45 min. Workout plan ready. When my mother came home she thought I was going to pass out because I was just lying dead on the floor🥵😅

  11. Ich hab mich noch gefragt, wo du bei dem Work Out so sehr ins schwitzen gekommen bist, wie in deinen Storys, aber beim letzten Song war‘s mir dann auch klar 😂 Das ist jetzt mein lieblings Dance Work Out. ☺️

  12. Wow probably my new favorite out of the dance workouts! Also somewhere in the middle i kinda stopped following you and just did my own moves, had so much fun 😂


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