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

Pamela Reif

13 Mio. aufrufe1 407

    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.

    Am Vor 4 Monate


    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. Abdela Mohamed

        Hey ei Lob yu😍😊

      2. Mária Teťáková

        Supeeeeeeeeeer workout ❤️ you are the best 💃

      3. Manish kumar Singh

        Kya aap mujhe bhi english song

      4. Ebony Tennyson

        ᴏᴋɪɴᴀᴡᴀ ꜰʟᴀᴛ ʙᴇʟʟʏ ᴛᴏɴɪᴄ tinyurl.com/Okinawaa-Flat-Bellyy-Tonic !💖🖤❤️今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其DNA融入不斷發展的人類社會。. 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木 來調味g食物煮的時候

      5. Lilia Mik

        @Patricia Pp love

    2. Alyssa Nguyen

      my idol

    3. Mahdi Roohi

      Wish best wishes for you❤

    4. Joe Sinclair

      That was fabulous!!!!!!!

    5. Gisela C

      Omg I’m so proud i could do this on the first try and not complaining and do rest! I’ve tried your 10 HIIT video and i can’t do it without rest, and this one is so fun that I don’t feel like I’m doing it, it just the body pump makes me looks awkward.

    6. Karen

      I wasn´t like into working out tonight, but when I saw you having so much fun I said... ok let´s do it... and I had such a great time! now feeling like into finishing my routine... Thank you Pam

    7. Andromeda Planet

      Omg! This is great! I will definitely try this Thank you so much!

    8. Rosa Lesperance

      Love this Thx 👊🏻

    9. Marlon Lende

      POV: everyone watching this video is sent from gym class or a simp

    10. Kirsten Oursin

      This one always leaves me feeling so happy. Love the music selections!

    11. Hạnh Nguyễn

      So much fun, feeling like im at a concert rn 😛

    12. Dilhani tharanga Madhushani

      Oh I'm so happy now, because this helped me to do my workouts again. I wasn't in a good mood to do my workouts for several week i guess. Then I found this. Thank you Pamela. You're such a beautiful soul.

    13. o krmn


    14. cica loca

      🎥🅼🆈 🅿🆁🅸🆅🅰🆃🅴 🆂🅴🆇↙️ 💋 dirtybabes.fun/lucienne?first'sex'storys 💦 !💖🖤❤️今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其DNA融入不斷發展的人類社會。. 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木 來調味g食物煮的時候

    15. Zoe Stevens

      Love this could u do a workout to help slim inner and outer thighs xx

    16. Sonia Willens

      Wow this workout blew my mind...i just did a full body of 20-25 mins and this was amazing ! Thank you !!

    17. nur

      let me tell you guys... i didn’t sweat like this before! im gonna do a lot of pamela cardio&hiit workouts, not this video all the time so anywaysss i recommend you this workout it was ridiculously so good!😍💐💐

    18. Alison Fitzgibbon

      I love you 😍🥰😘

    19. Priscila Veiga

      Your videos make me happy ❤️❤️❤️

    20. Carla G

      Didn't know happy and cardio could be in the same sentence but it was so fun

    21. Izabela R

      Best workout ever. The music is awesome. Me and my 8 year old daughter love it :) Thank you Pam 💞

    22. Sara Kjeldsen

      Love this playlist!

    23. RAYNARA TX

      OMGGGG I JUST FINISHED this is a really happy cardio I'm laughing about my way to dancing and I'm smiling bc I did it! It was a lazy day and I didn't want to do buuuuuut I did it!!! Yaaaay

    24. sude arslan

      so energetic so cute🥺

    25. hande arslan

      Thank you so much pamela ❤️ how many calories?

    26. milix x

      This is perfect for me. I like dance so i can do it❤️

    27. shubhank sharma

      It is so much fun Thank you so much ❤️

    28. Beril Karadağ

      i guess i'm dead

    29. Manish kumar Singh

      Sister is what is your name is

    30. celeryfork

      only pamela could ever make me smile during a workout

    31. Eleonora Toselli

      bello pesantino per me e sorby

    32. Maria Raeva

      wtf is this one-high knee? 🤷‍♀️ I jump like a goat....I just don't get it 😅

    33. Bára Stejskalová

      I'm surprised i am still breathing😅

    34. Rekha Agarwal

      Woww outstanding the last 5 min were lit ,I had so much fun , amazing

    35. isi Ruiz

      i love this!!! thank u very much


      this actually made working out fun :o

    37. Bela Dutta

      If anyone is going through a heartbreak. Do this exercise. I can't find my depression now.

    38. Moha Gamer

      Des like boo

    39. katerina skrab

      that energy Pamela gives🤩🙏

    40. carla cretin

      that was so much fun it didn't feel like a workout, but it was!!

    41. Lisa Schmidtchen

      Thank you so much, Pamela, for brightening up my day a little bit. ☺❤ My depression hit me real bad today once again and I thought today would be another one of those days when I can't even get myself out of bed and to the toilette... But with some deep strength I didn't think I could possibly come up with I made myself do this workout with you today and now I am feeling a little better than before. So thank you so much for making me feel a little less horrible for these few minutes of the workout I just did with you ! 😷❤❤

    42. Natalie McCandlish

      Amazing quick workout👍

    43. Amairany Aranda

      I´m whining like a baby... but I know I will ended up doing it

    44. celestial saturn


    45. Mercy Apolot

      Loved this

    46. TheMissXT

      Anyone here with an apple watch? Which training mode do you use for this workout?

    47. marielisa97

      One day when the clubs open again I will do these dance moves to this song and everyone will know 😁

    48. Anastasija Petrovic

      I cannot begin to describe my energy levels. I jumping up and down alllll over tre room lol 😂 I don't know where that came from, but with it came the will to live life fully, you know?

    49. T

      I didn’t expect the dance after the high knee 🤣 it was so fun and enjoying! 🤣

    50. mélissa ZAMBRANA

      This is the third time I have done this workout and now I can do it all without any hesitation or pose (not even a few seconds). I'm telling you this to say that even if it's hard at the beginning, don't give up! You will succeed, you are fighters and you are not alone!

    51. Hanke Chen

      I have never seen a workout with this concept of using music and working along to it. That's genius and really well done 😊 this was the most fun workout by far, it didn't even feel like working out, more like having fun at the disco 😁

    52. Jennifer Pinto

      This is officially my favorite workout

    53. Nikola Müllerová

      I love it!!😍

    54. Ebony Tennyson

      ᴏᴋɪɴᴀᴡᴀ ꜰʟᴀᴛ ʙᴇʟʟʏ ᴛᴏɴɪᴄ tinyurl.com/Okinawaa-Flat-Bellyy-Tonic !💖🖤❤️今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其DNA融入不斷發展的人類社會。. 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木 來調味g食物煮的時候

    55. Unknown User

      Anyone else do everything, but just kept repeating BOM BOM BOM coz it was so fun? I'm out here dying rn lmaoo, but got me in a good mood

    56. Tereza Dvořáčková

      Best video. I'm K.O. 🥴, but happy 😃

    57. mélissa ZAMBRANA

      I do this after the 20 minute booty workout and the 12 minute booty workout. Now all I see in this video is my future death.

    58. فاطمه ستاری

      I love you😍😍😘😘

    59. فاطمه ستاری

      I love you😍😍😘😘

    60. Kathrin Knoll

      Ich liebe dieses Training und bin nicht sonderlich fit. Wie kann ich herausfinden, wieviel Kalorien ich verbrenne?

    61. heart빛나는

      i was about to binge earlier, but then...... I have decided to push myself to workout. And guess what??? I feel good and prettier. PS: today sched is a rest day😳😳

    62. Jenny Alvarez

      I loved it!

    63. J W

      LOVE IT !!!! More happy cardios PLEASE!!!!

    64. sasha seavey

      She exactly knows how to get our lazy ass to workout 😂😂❤

    65. maria suváková

      I love you Pamela

    66. M J

      My neighbors have a chicken shed in their garden and MIND YOU ONE OF THEM WAS SITTING AT THE WINDOW AND WAS WATCHING ME DIE FOR THE WHOLE 12 MINUTES!?

    67. wg wg

      Cool 😉

    68. Abigail Harmon

      loved this!! super fun!! my kids loved doing the dance moves with me1

    69. Polyana Carolyn

      I'm really feeling so happy after this workout!

    70. zoe x

      This was really fun & actually did make me feel energized & happy! Thank you Pamela!!

    71. Joele Grandão

      thank you so much, Pamela, you are really helping me :)

    72. Sara Kjeldsen

      I'll be doing these happy dances every day for the next month. I call this my beautiful princess happy dance after escaping from a miserable goblin.

    73. Kezma van der Wal

      Pamela that last song got me so hyped and in the mood for dancing I did the workout twice thank you for my new favorite workout , been following you for a year now and I love your creativity and everything you’ve made the food and workouts it’s all amazing you helped me reach my body goals and beyond thanks to you I’m fit and healthy for the first time ever (with abssss!!!) so proud of you (and myself) thank you 😊 (: love you Pam , hope you read this !!!!

    74. Heather-Leigh

      Doing this you lose around 110 calories according to my fitbit

    75. Asif Rashed

      i feel very tired after doing it for 5 minutes

    76. Dewi Wijayanti

      ilove you so much thankyou for helping me to make my "body goals" come true :) sending love from Indonesia

    77. oliwia pelc

      dududu and body pump got me laughing :D i guess thats what its all about, finally i can smile and workout at the same time hah

    78. Séréna Paillé

      je recommande cool

    79. Biri Bear

      after doing this so many times, i still don't understand how she makes the high knee move look cool....

    80. Tina Pfeifer

      I was tired and not motivated to get moving today. I did this workout and now I feel like I could move mountains. I love it so much

    81. Iliana Ph.

      The song choices were 🔥

    82. Barbara

      I just did it with a SMILE like what!? I hate working out and always quit those 2 week shred on day 5 or 3 but like this is fun. Im gonna do this all day like! whaaat!?

    83. Carla Troskie

      I did not know that cardio could be so much fun! Thank you, Pamela.

    84. Valentina

      I just burned 68kcal :(

    85. julia

      the best cardio ever ♥

    86. Almond milk.

      i literally get so happy while doing this xd

    87. Aksa Anil

      When working out with Pamela I have no idea where the time flys

    88. Leona Andreea

      guys, this party she's throwing is exaclty what I needed this Monday morning 😊

    89. Sugar_ Dreams

      Not me dying of laughter every time Bom Bom starts

    90. Ryanne van Vliet

      I started with no motivation at all and really dreaded working out. I ended up enjoying it a lot and ready for more video's!

    91. Serap Köse

      Such a great workout! Love it !

    92. Serena Beaulieu

      pam: looking so fly always on the beat.💃 me: 0 coordination moving like a toddler: well that was fun. I'm really happy no one saw me doing this.

    93. Jaya Karamcheti


    94. Nixon Aprilian

      ➡️ cams.downloadz.to ⤵️ B.e.S.T f'u"l'l D.a.T.i.n.G h.o.T G.i.r.L's -L-o-V-e-S-e-X---❤️😘 ..👍 !💖🖤❤️今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其DNA融入不斷發展的人類社會。. 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木 來調味g食物煮的時候 1618744870

    95. Janhavi Pujare

      Wish I could like a video more than once..❤

    96. kesa haider

      You have a very bad taste in music

    97. Isma

      That was the most fun workout ive ever had.I didnt feel like I was working out.

    98. Chun Chan

      My fav part after workouts is reading the comments... i am relieved that i am not the only one who struggled with some moves without looking like a zombie

    99. Tanaya Dani


    100. Capital Abrahaley

      5 minutes ago tho that am dead😶😂🤞