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" :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 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 pamela_rf
➞ Food Account pamgoesnuts
Business Contact:
unterstützt durch Warner Music Germany


  1. Pamela Reif

    Pamela Reif

    Vor 9 Tage

    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

    • FitnessWithDari


      Vor 22 Stunden

      Love you

    • z z

      z z

      Vor Tag

      Pamela can you please tell me how many cals does this workout burn???

    • Adam Buijks

      Adam Buijks

      Vor Tag

      you make my heart do a happy dance :)

    • L'Danza maria STILE

      L'Danza maria STILE

      Vor 2 Tage

      I love Pamela she is such an inspiration she brings so much joy to a lot of people, this workout reminds me of the one I did last week it was also a sort of dance workout, I was sweating buckets afterwards it's such a good idea to take peoples minds off the work with these fun workouts where you just listen to the music and just move and burn calories, check it out it's like a Tabata style workout but it's fun

    • Imane Amouni

      Imane Amouni

      Vor 3 Tage

      I love you

  2. Eylül


    Vor 41 Minute

    I think you create more workout just hey mama part

  3. zscg iii

    zscg iii

    Vor 47 Minuten

    me: omg last song finally some rest every second exercise in the last song: ha you thought

  4. ellen bush

    ellen bush

    Vor 2 Stunden

    I love this so much!! It was so much fun, please please do more!!! 💖💖💖

  5. Creighton Chaney 1941

    Creighton Chaney 1941

    Vor 2 Stunden

    I was bummed at the ending But enjoyed it 🖤💋👍🏼😎💪

  6. xxxFendatititonxxx


    Vor 3 Stunden

    whats name of the sounds

  7. musicalqueen100


    Vor 3 Stunden

    I need help! Are there any tricks which I can use by making "Body Tornado" and "Body Roll"? I always feel like shaking my body without control and sexyness! 🤣

  8. Humanity Above Humans

    Humanity Above Humans

    Vor 4 Stunden

    Hands down, best workout ever

  9. Radka Chaloupková

    Radka Chaloupková

    Vor 4 Stunden

    Best dance workout ever! I had bad mood and after this dance I'm happy..oh and also sweat hahaha :D love you!!

  10. Iris Ohanna

    Iris Ohanna

    Vor 5 Stunden

    Menina do céu!! Que bom que te achei, que vibe boa! Deu até vontade de fazer de novo... estou quarentenada em casa e tentando emagrecer ajskans

  11. Abdelatif Méziane

    Abdelatif Méziane

    Vor 5 Stunden

    thank you so much it so nice and cool ❤❤♡

  12. Z Č

    Z Č

    Vor 5 Stunden

    Can't help myself.. You are sooooo wrong with the rhytm!! Sorry but true

  13. _heyimanna_


    Vor 6 Stunden

    i had a really bad day in school today and this just makes me happy so thank you so much

  14. Lotti Mai

    Lotti Mai

    Vor 7 Stunden

    Das erste workout was ich von Anfang bis Ende ohne Pause ausgehalten habe 😂

  15. Christina Sorbova

    Christina Sorbova

    Vor 8 Stunden

    Love youre dance workout so much. Doing this every day

  16. kimberley moock

    kimberley moock

    Vor 8 Stunden

    How much kcal you burn with this?

  17. Olga Kiseleva

    Olga Kiseleva

    Vor 9 Stunden


  18. Daniela Pichler

    Daniela Pichler

    Vor 11 Stunden

    Imagine, this song comes up in the disco hahaha 👉workout time 😂🙏

  19. Veronika Kudrina

    Veronika Kudrina

    Vor 12 Stunden

    Woooow!!!!! Thank you!

  20. Isi T.

    Isi T.

    Vor 12 Stunden

    Next time I am hearing Hey Mama anywhere I am just gonna casually start doing High Knees

  21. Alimoon Yes

    Alimoon Yes

    Vor 14 Stunden

    <a href="#" class="seekto" data-time="803">13:23</a>-<a href="#" class="seekto" data-time="824">13:44</a> - Hey Pam, congrats on auditioning for a new Marvel movie!

  22. Humble


    Vor 15 Stunden

    I clicked on instinct, tbh it's not really content for me. I disappointed myself so I'll be gone now.

  23. Rosario D

    Rosario D

    Vor 17 Stunden

    Like I say everytime I do this workout...hands down !!!

  24. nicole claire

    nicole claire

    Vor 17 Stunden

    thank u for ur workouts pam! i hâte u and love u at the same time

  25. Sanana Alizada

    Sanana Alizada

    Vor 18 Stunden

    When you hate cardio with your all being, but Pamela finds a way.. 😂

  26. Ana Helen Aragão

    Ana Helen Aragão

    Vor 20 Stunden

    Wow yeah I loved this type of videos.👏🏾👏🏾

  27. Nikoleta Tsini

    Nikoleta Tsini

    Vor 21 Stunde

    Bist du dir sicher Pam, dass es nur 15 Minuten waren?

  28. monika laosi

    monika laosi

    Vor 23 Stunden

    Her: Smiling and looking like a queen Me: Tired af with tongue out looking like a clown

  29. Jana Bucher

    Jana Bucher

    Vor 23 Stunden

    Never felt so unmotivated like today but then i threw sports clothes on and here weg gooooo - it made me so happy, I loved the songs 😍😍🙌

    • monika laosi

      monika laosi

      Vor 23 Stunden

      Completely changes my mood! Love this!

  30. Mosesima Loozen

    Mosesima Loozen

    Vor 23 Stunden

    i loved this so much please do more dance workouts cause damn i love this❤️✨

  31. Geist Gameplay

    Geist Gameplay

    Vor Tag

    learn to live

  32. Annabel Mehl

    Annabel Mehl

    Vor Tag

    Omg I absolutely LOVED the end!! More of that please!! Haha had so much fun

  33. Josef Josef

    Josef Josef

    Vor Tag

    How Tall is she?

  34. Anna Miastkowska

    Anna Miastkowska

    Vor Tag

    Am I the only one who felt this burn🔥 in their arms?😅 btw high legs killed me, love you Pamela! 🥰

  35. Karoline Schäfer

    Karoline Schäfer

    Vor Tag

    This is the best best best Workout ive ever Made ! I cant stop doing this!!!! Love ist 💕💕😍😍😍

  36. Tereza Humlová

    Tereza Humlová

    Vor Tag

    Thank you!!!!!! It is an amazing workout ♥️ sending love from the Czech republic

  37. SirKenn TV

    SirKenn TV

    Vor Tag

    I got a hard time to lose weight.. Any suggestions please

  38. SirKenn TV

    SirKenn TV

    Vor Tag

    Pam, how to use song without copyright?

  39. Teva GH

    Teva GH

    Vor Tag

    me showing up to party after lockdown *starts doing Pamela reef dance workouts*

  40. Cyrine Orkeda

    Cyrine Orkeda

    Vor Tag

    Pamela, pleeeease film leg workout without squats and jumps !

  41. SteffenKrehl


    Vor Tag

    Best workout I have ever done💫😌

  42. Elena Machetti

    Elena Machetti

    Vor Tag

    I always train with you, and I always love it! but this training is a little boring, more for young girls than a real dance training (not really worthy to follow 15 min). Keep your style, dont go into dancing as a personal suggestion:)

  43. into sevenpieces

    into sevenpieces

    Vor Tag

    Yasss ! I had so much fun doing it ! And that is telling something :) thx

  44. maria eduarda

    maria eduarda

    Vor Tag

    eu de fato perdi caloria, mas eu to chorando kk loved it ❤

  45. Janelle Morse

    Janelle Morse

    Vor Tag

    Completely changes my mood! Love this!

  46. Positivity And peace

    Positivity And peace

    Vor Tag

    I keep farting while I’m doing high knees lol

  47. Jana O.

    Jana O.

    Vor Tag

    Love it🙌

  48. Emily Weldrick

    Emily Weldrick

    Vor Tag

    That last song - AMAZING!!!!!!!!

  49. A B

    A B

    Vor Tag

    <a href="#" class="seekto" data-time="465">7:45</a> ich im Club, immer

  50. Ana Sousa

    Ana Sousa

    Vor Tag

    This is so cool! I met Pamela channel recently, and have been doing some exercises. This video was so fun and the time went by so quickly! I was never very into fitness but with Pamela help as well as other youtube channels, I am getting so much better. I now exercise almost every single day (which years ago I couldn't imagine myself doing) and in one month I start to notice a lot of differences!

  51. Lei LUO

    Lei LUO

    Vor Tag

    first day

  52. Papa El-Seltastico

    Papa El-Seltastico

    Vor Tag


  53. S.Janzen


    Vor Tag

    Also erstmal, ich bin suuuuuper unsportlich und wollte jetzt anfangen mehr Sport zu machen. Dieses Tanz Workout hat mir extrem viel Spaß gemacht und ich hatte kein einziges Mal den Gedanken "oh Gott wie lange geht das bitte noch". Am Ende war ich eher überrascht, dass ich schon fertig bin haha. Kniebeugen kann ich eigentlich nicht so viele machen, aber das war ganz gut ausgeglichen, also die verschiedenen Squad-Varianten kamen häufig immer wieder, aber man musste sie nicht so lange am Stück machen, wodurch es um einiges erträglicher wurde. Auch die Sache mit den High Knees: es war toootaaal anstrengend aber immer wenn ich auf Pam geschaut habe und sie mit ihren Handbewegung motiviert hat, habe ich nochmal extra Gas gegeben. Die Musik war gut, was auch nochmal zusätzlich motivierte. Dieses Workout werde ih definitiv öfter machen 😊👍

  54. Lahyte _

    Lahyte _

    Vor Tag

    I absolutely love your dance workouts!

  55. Chitra B

    Chitra B

    Vor Tag


  56. Katrin Schöchl

    Katrin Schöchl

    Vor Tag

    hartes aber cooles Workout mit Schwitz Garantie😂

  57. Nina Franke

    Nina Franke

    Vor Tag

    Absolut das beste Dance Workout bis jetzt!!! Das macht so Spaß und gute Laune und ist trotzdem mega anstrengend! Ich liebs :)))

  58. Katharina H

    Katharina H

    Vor Tag

    Geniales Workout. Macht viel mehr Spaß als normale Workouts :)

  59. Mr.Cookies Doraemon videos World

    Mr.Cookies Doraemon videos World

    Vor Tag

    ( ͡° ͜ʖ ͡°)

  60. Sandrina Ayudita

    Sandrina Ayudita

    Vor Tag

    oh my godddd i very likeee thisssss

  61. Gina Fourie

    Gina Fourie

    Vor Tag

    That was fun !

  62. Anna Lena Nill

    Anna Lena Nill

    Vor Tag

    love it so much... :D

  63. Irina Kim

    Irina Kim

    Vor Tag

    So good! Thank you, Pamela! Excellent start of the day! Feeling energised, not tired

  64. Sam Garfield

    Sam Garfield

    Vor Tag

    LOVE IT!

  65. cutiedots


    Vor Tag

    more of this puhleaseeeeee

  66. phat nguyen

    phat nguyen

    Vor Tag

    Ay da da đến giờ em bé thèm thịt sống rồi hay sao mà o chuông sớm vậy hehehe ha ha ha

  67. bilishu aliss

    bilishu aliss

    Vor Tag

    Her: Smiling and looking like a queen Me: Tired af with tongue out looking like a clown

  68. Erika Sumague

    Erika Sumague

    Vor Tag

    Is this cardio?

    • bilishu aliss

      bilishu aliss

      Vor Tag

      Loooove this Workout soo much ! 😍

  69. Snowleopard101


    Vor Tag

    Oh. My. GOSH I COMPLETELY UNDERESTIMATED THIS WORKOUT XD Day 1: man, all those squats were killer! I also wasn’t ready for those high knees lol. Did the whole thing without stopping though! I’m so proud of myself 😄

  70. SAN


    Vor Tag

    Who else can’t do the squats? I just CANT😫

  71. Lynda Lns

    Lynda Lns

    Vor Tag

    The hey mama part is daaa besssst

  72. Selin Kızıldağ

    Selin Kızıldağ

    Vor Tag

    well i’m not happy right now. thnx girl

  73. Catherine 33

    Catherine 33

    Vor Tag

    love this dance workout ! I'm sweating so much haha love you Pam 😍😍

  74. Lil Jellyfish

    Lil Jellyfish

    Vor Tag

    The last squats look dramatic af lol. Pamela, are you trying to summon a demon or something? 😅👹👺

  75. Teggy Bear

    Teggy Bear

    Vor 2 Tage

    anyone who’s recorded this on a fitbit/ apple watch etc... how many calories roughly does this video burn?

    • Paulina Tamms

      Paulina Tamms

      Vor Tag

      About 100-120

  76. Rafal Ciesielski

    Rafal Ciesielski

    Vor 2 Tage

    Best workout ever !

  77. Bruna Resende

    Bruna Resende

    Vor 2 Tage

    Good job ! I want more videos like that !!

  78. juhee


    Vor 2 Tage

    So nice! my first work out in months and I had fun which I've never done before with workouts!

  79. Anna Müller

    Anna Müller

    Vor 2 Tage

    Erstes workout bei dem ich zwischendrin nicht nachgeschaut habe wie lange es noch dauert😊 die high knees waren perfekt getimed 👍🏼 und die Lieder-Auswahl war auch perfekt ich konnte bei jedem Lied mitsingen

  80. Ro H.

    Ro H.

    Vor 2 Tage

    okay jetzt weiß ich wieder warum ich nicht tanze, das war ja peinlich