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).

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▸ 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.

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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

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Business Contact:

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unterstützt durch Warner Music Germany

Disclaimer:
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.

[PamelaRf]

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

[melekbahce]

It's all fun and games until you hear these songs in the club and start doing the workout.

[MynamesMarine]

I'm doing this in my garden while my neighbor are watching me slap my ass while doing squat

[joyalmogra]

We've basically done the following in 15 mins:-
84 full squats
16 half squats
72sec squat hold
110 sec high knees

😱😳🤯 Thank you Pamela for making it look so easy!

[joelinakohn]

I‘m so proud of myself, I‘m doing this workout for 2 weeks every second day and the other day the 15 minute booty workout. I lost 4 kilograms.
Thanks Pamela for this videos.

[amadeastrassnig]

I love it when a workout doesn't feel like a workout but in the end you still collapsed on the floor feeling the burn in every inch of your body, knowing you actually did your best

[karnageartist]

Me doing squats in her other workouts: 🧍‍♀️
Me doing squats during her dance workouts: 💃

[Angelashley]

That 15 minutes flies by when you're having fun dancing 😊

[aliatk]

Today (14 June) i’m at 90 kg
Later (14 September) i’ll be at 70 kg
. This is a self note to keep dancing . 💃🏻

[Finalleigh]

Can we just appreciate the fact that people like her exist who can do the workout all at once

[siyamulge]

Nobody has ever tricked me this bad into doing so much high knee and squats ever

[veekore]

i've been really motivated to dance to get fit because of this. i do this once and then like 4 just dance dances on youtube it's like a 35min workout every day. i'm really proud that i've been doing it every day because i'm healing from my 6 year long depression.

[sara-ripv]

me before starting this workout: yeah let's not put a bra on i'm not gonna need it
high knees: HOLA NIÑOOOOS

[jessicap.]

ok but I can't be the only one who LOVES Pamela's community?!!! like I love reading the comments of everyone lifting each other up! also this was such a fun workout and anybody reading this YOU'RE DOING GREAT

[merveay]

Day 1 =Done ✓ I combined 4 videos, I don't know how many squats I did lol
Day 2= Done ✓ i did without break
Day 3= Done ✓ it was so fun
Day 4= Rest day
Day 5 = Done ✓

[annhordiienko]

I'm in love with this workout! It's so invigorating and positive, I was catching myself smiling all way through, and the feeling of simply enjoying dancing is pure bliss, and I do dance quite badly though lol. Thank you so much!

[kalliakoukou]

Imagine doing the sumo squat in da club when "shape of you" starts playing 🤣

[xxsuggiexx]

Pamela: burn calories and smile
Everyone else: sweat like a tomato and cry

[Miinafied]

First time doing this workout: made it to 3 minutes without pauze.
After 2 weeks: made it to 13.47 minutes without a pauze woohooo!

[xoxo]

I really can't thank you enough for this exercise! It's been a while since I did any exercise so this morning I just searched for a random dancing exercise video cause I thought it would be fun to dance. After finishing the work out I sweat like crazy, but in a good way haha. Thank you Pamela, I feel so much better now, also really love the last song!