15 MIN HAPPY DANCE WORKOUT – burn calories and smile / No Equipment I Pamela Reif [MTV]

.. 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:
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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.

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  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. im gonna do this for 1 week! and give you updates and results everyday!
    start weight : 57,5 kg
    end weight :
    pointing out that im 5’6 (169 cm), which means that im not overweight or underweight. i play football (soccer) two times a week for 1,5 hour.
    i personally want to get in a better shape, and love my body more. im not gonna do any diet, since i can’t stay away from sugar ? of course you’ll get better results if you stay on a diet, or just stay away from sugar ect. . i hope my results can give you motivation!

    day 1 sunday 57,5 kg : i did the workout 10 minutes? after I ate breakfast, and it was tbh fun. i didnt stop the video once. at my place it was very sunny, so it was very hot. the last song really got to me with all the high knees ? i burned 92 calories according to my Apple Watch.
    day 2 monday 57 kg : i got my period today eh, but i still managed to do it. paused the video once (i had to go to the bathroom), and this is such a great way to exercise. im probably gonna weigh more the next days since im on my period ?
    day 3 tuesday : i forgot to weigh myself today, so im doing that tomorrow. today i didn’t pause it, and i burned 95 calories in total.
    day 4 wednesday : i didn’t weight myself, and i didn’t do the whole video, i think i missed the last 1 min. i burned 98 calories?

  3. I'm so proud of myself! I did this workout as the first one in years and did it every day for 2 or 3 months. I couldn't do it without stopping for breaks. I've been working out to Pam's videos since June 25, 2021 consistently and have been doing the hardest hiit ones for a few months now. I decided to try this one today to see how I would do and I did it with no breaks and didn't sweat alot and I'm not sore!

  4. gonna do that for 2 weeks!?

    – day 1 ⚡️
    did this workout 3 times in the morning, and 1 ? workout in the evening!
    wasn’t that hard, but i loved it a lot!!!

  5. Wasn’t sure I’d be able to but I did! Now to make sure I stop looking like a baby giraffe dancing and to get those knees higher than knee height ???
    Loved it!?