10 MIN STEPPING CARDIO - walk 1100 steps in a fun way I Medium Intensity

Ready to walk half a marathon with me (or 2% of it haha) ♥︎ On the beat of the music, we have soooo many step variations & you won’t even pay attention to them… because THE ARMS will distract you! :D / Werbung
Hundreds of workout videos… and we didn’t have one like this yet! #wohooo
Grabbing 2 small weights or bottles, you get an extra arm workout in at the same time.
This routine (hopefully) makes you smile and (definitely) burns calories, get you into sweaty mode, brings up your step-count and is amazing to combine with my other Cardio videos, since it’s nothing like the others haha!
▸ mid intensity
▸ 1100 steps
▸ coordination needed
▸ no burpees, nothing on the floor
You will like this workout, if you like my:
15min Aerobic Boxing Cardio
12min Kicking Calories
▸ Depending on your height, weight and fitness level you will burn between 70-110kcal.
__
➞ my Pam App ♥︎ Free workout & meal plans (12 versions, different fitness levels), lot of recipes & tips:
www.pam-app.de...
▸ 2 of those FREE WORKOUT PLANS are on my Instagram Channel.
Lose Weight & Focus on a Bubble Butt. Check out the Highlight "Workout Plans" for that.
➞ Instagram / pamela_rf
➞ Food Account / pamgoesnuts
▸ Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram :) I always check the posts!
__
You can always find all songs in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc.
wmg.click/GetAc...
1. Skrillex, Missy Elliott & Mr. Oizo - RATATA
2. D.T.E - MAMA
3. Henri PFR & Wave Wave - Juliet
4. Joel Corry x Ron Carroll - Nikes
__
Business Contact:
[e-mail]
__
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.

[@Ava230ps]

Omg I love this! Can we all just appreciate pam for a sec? I mean, working out is about being healthy, not about the looks. But let me just say... I have seen a HUGE difference in my body since working with Pam! I am much more lean and toned. She makes me so motivated and confident to keep pushing and just be myself!!! ❤❤❤

[@caracho7191]

How long have you been working out with Pam's videos?

[@Ava230ps]

@@caracho7191 about a year

[@PamelaRf1]

So happy to read ♥️♥️♥️🕺🏼 thanks for making me your personal trainer!!

[@TheDezMay]

​@@PamelaRf1 My kids refer to you as my personal trainer! Thanks for helping my 🍑 look better in my 40s than it ever did in my 20s

[@Ava230ps]

@Pamela Reif Omg thank you sm for replying!!!! Ily Pam!! Stay strong 💪 ❤️

[@ann-lenb.7725]

Pamela is smiling from ear to ear, this is so contagious. She's really doing it with her full passion not just bcs it's kinda like her job. ♡

[@PamelaRf1]

♥️♥️♥️♥️ 100% true

[@ann-lenb.7725]

Omg, I've never expected an answer...I can't ♡♡♡

[@minw1334]

Pls make more this kind of stepping/walking workout 😆 Can we have a 20/25 min version of Stepping cardio ?

[@travelgirlsecrets]

I can tell you haven't used any weights :))

[@99claire]

Yeesss I'd love to have a 20/25 version without weights!

[@travelgirlsecrets]

@@99claire same. With weights it's killing me 😂

[@xWabbli]

Yes please!!!

[@cinstinasrenatou]

@@travelgirlsecrets I did use weights and still would be happy for a longer version :) We are all at different fitness levels :))

[@satarupamukherjee8075]

Pamela is the kind of woman who likes her job and takes it seriously in a fun way (iykwim). You will be my inspiration and my role model 4ever. 🎉❤️

[@indrawatisutanto]

Your cheerfulness and energy level bring a big motivation to us!

[@Melwhoever]

I only meant to do this once and it ended up being so fun I did it 4 times in a row lmao INSTANT FAVORITE❤

[@PamelaRf1]

4 times 😂😂♥️♥️♥️ sending you a sweaty hug!

[@user-mk1ro7lv1p]

i love how happy she is when she's working out like she's truly enjoying it. that makes me enjoy it even more so. thanks pam❤

[@egc-xw9mv]

So fun!! More workouts like this please 🙏🏼

[@arcie3716]

I felt pretty unmotivated to workout but then I noticed you uploaded...I now feel energized enough to complete my workout for today ♡

[@patrycjapapadopoulos1583]

Bin eine Krankenschwester hab nur 4 Stunden geschlafen, hatte auch eine schlimme Frühschicht. Musste mich so überwinden das Video zu machen, weil ich müde war. Nachdem Video gehts mir soooooo viel besser. Danke dafür. Wird mein neues Lieblingsvideo ❤

[@mariaassenova5936]

Wow, Calorie Kicker and Stepping Cardio are my definition of spring 😍💚💙🌷 I feel so good after every single workout, your mood is so cheerful and all the efforts you put into making every single video better and even better are incredible! Thank you Pam, can't wait to train and do half a marathon with you 😂❤🎉

[@alicebax]

Pam, this made me so happy, I feel like when im working out with you, its my moment only, FOR ME and no one else! I worked out with you in the pandemic, tried other academies when things went normal, but i came back to you, because its the most efficient and FUN workouts i have ever tried! And no need to leave home! Thank you so much for being my personal trainer ❤

[@pandoraxgrant]

I swear it’s gonna be my ALL-TIME most favourite Pam’s workout! super fun and super hard (because I have no similar bottles so I use 1.5kg weights 😍🔫)

[@PamelaRf1]

Hahaaaa 1.5kg is HARD! 😂🫣 I tried it with 2.5kg today and dropped the weights after 1.5min 😂♥️

[@tinaschneider8746]

Oh my god me too!!! And I was dying by the end! (I have 1 kg weights now and it's so much better 🤣)

[@ishikaavasthi9326]

Let me tell you all Pamela is a blessing! I am a teenager (17) and I suffered so much from body shaming that I started working out from the age of 13 and I didn't see any result and I always became aware of my body but when I found Pamela my whole life turned upside down. Now I am as fit as i can be and as positive about my body as I never was. Thankyou Pamela!

[@Hongchangchannel]

Love this so much. After having 2 C sections, I went through major depression, fitness has changed me physically and mentally. I owe my fitness journey to Pam, Kayla Itsines and Emily Skye. Love you guys ❤

[@kitnfall]

been doing Pam's exercises for a few years now, this one is by far my most favourite. the music choice is exquisite for workouts, so fun i never want to stop

[@peitingh3561]

More exercise like this kind please! I love it❤

[@cowleyshayne]

I love this workout. I was a dancer and this workout was so fun, it didn't even feel like a workout. Got my heart rate up. And I love how you put the moves to the beat. Felt like I was dancing. 💜💜💜

[@melreys17]

NEW FAVORITE. I was more out of breath with this one than the usual cardio ones!

[@gaborpakozdi]

during the second song of 12min kicking calories i was like: 'oh, I wish she created a whole stepping workout like this.' and now it became true! ❤you were quick lol. 😂 it‘s a perfect combination of madonna arms, boxing cardio & kicking calories, in my opinion!

[@amandapopson2872]

I love this video and everything you do! Thank you for making working out fun so that I want to do it everyday. I have lost over 100lbs since October 2021 and the only workouts I do are yours! Thank you, thank you, thank you

[@PamelaRf1]

Omg that’s amazing!! 🥲😳 incredible work! ♥️♥️

[@aliciam7178]

I love this kind of workouts, cardio and little weights!! Not too easy, not too hard, and very fun! I also liked the puma moment 🤣 Amazingly creative, as always! Thank you, Pam!! 🤗

[@Laura-lh7xg]

This is perfect for my Berlin Altbau Appartement! No jumps but still a great cardio! Love it!

[@StretchingWorkout]

We should all be grateful for everything that Pam does for us, she's incredible❤

[@greenproductions1349]

By far my favorite workout by Pam ever! Thank you for making this! ❤

[@janaw.1111]

My first ever comment on KZbin.... BUT: I love this workout so much!!!!! It puts me in such a good mood that I try to include it before or after other workouts. Thank you for this. It makes my day 💖

[@Ischka]

My favorite quick cardio workout that is super effective! I've been smiling the whole time while using 2.0 kg of weights per hand ☺️❤️ it's a good kind of pain.

[@lilli766]

Das ist einfach mal Hammer!!!!! So ein Booster für gute Laune und suuuuper für upper body days! Danke, liebe Pam 💝

[@Emkra21]

I was super powerless when I started the workout and now I could do 20 more. This was so fun and I'm so happy rn. Thank you!!!

[@giuliam2431]

Wow! It always feels so difficult at first, but when you're done you feel sooooooo energetic! Thank you for another wonderful work-out Pam ❤

[@moniqueehrhardt6801]

Oh my god. I was almost crying in the middle because it’s such an awesome workout and I could feel my endorphins level went higher and higher 😍😍😍 I’m sure I will do it again at the end of my dance plan today cause it makes me soooo happy! Thanks so much Pam! 🫶 Such cool songs! I really like to party now in my living room 😅🥳

[@sherynw492]

been working out with you for almost 3 years and this is one of my new faves!! so so much fun I was smiling the whole time thank you for being the best xxx

[@Sundreamful]

Its the first video where I dont like the music but once the workout started I understood why you chose the music. Its a fantastic workout. ❤

[@elmabisic6956]

This is going to be one of my favorites. I love how Pam's workouts are really fun and dancy, it automatically makes them easier to finish. I feel so much healthier, happier and more energized after this one❤

[@adelida5146]

1039 шагов❤ это очень круто! Особенно для зарядки Теперь больше 1100)) делайте, не пожалеете😊

[@user-yy1jq1pg7e]

Pamela have always got me up on my feet when I had excercise crisis and didn't know what to do! Thank you for doing this I love your workouts!!

[@snkrsmel]

GENIUS!! 😍😍😍 I love how every move fits perfectly to the music. 😍 I can‘t even believe that i‘m a Workoutholic & love to Workout early in the Morning 🤯😂♥️ i‘m a best version of myself bc of you!!

[@PamelaRf1]

♥️♥️♥️♥️

[@TheOrsheka]

The BEST so far by Pam ❤

[@olesyakosharka]

Pamela, thank You SOOOO much for this inspiring energy boost! I feel my endorphine level rise and no stich in the muscles after. Amazing feeling will definitely keep me coming back for more. Keep up the great work and stay healthy and happy!

[@evah5122]

This workout is so much fun, I've done it a lot of times and never get tired of it ! thank you for doing such a great job at keeping us in good health !

[@boomchicaboomboom]

If you have a rebounder/trampoline like a JumpSport, this workout can be done on one. I just burned 75 calories ( my heart rate is in the 60s bpm range because I exercise everyday, 6 days a wk an hr,sometimes a lil more) and I am 45 yrs old. Avg heart rate during this workout was 124 bpm 140 max. This workout was fun and I can finally do running on a surface that is not so hard hurting my knees. This was so fun and I worked my lower body too! For reference: I tracked the workout using the Walking function on my Fitbit Charge 5 and got the results. I earned 14 Zone minutes. 10 cardio 4 Fat Burn.

[@user-bt1uz1sm4g]

I love it so much, it’s simple, convenient, easy to keep up, and this exercise can be done anywhere, and it will make you sweat😎, your mood will improve❤️, there are really only lazy women and no ugly women🌝

[@thenewtons9686]

This was definitely a hybrid of Madonna Arms and Cardio Kickboxing. Two of my faves had a baby= masterpiece! Love, love, lovedddd it!

[@TeryHrads]

I have done this workout like 7 times and still love it. That beats and moves are amazing. Everytime i am doing this i am sad in the end bcs it ends:)) Keep going Pamela! More videos like this.

[@Bounpcmuh]

I'm learning new and beatiful songs and I'm doing exercises.God, you are a queen.

[@user-tn1ty9gt4u]

So fun ❤❤ I love you pamela, I do that everyday befor go to the school . I'm from Iraq big love

[@JuliaAnnaKarina]

That's the best workout since.... ever! Love it! Can already see myself in the club, starting your workout when one of the songs comes on!

[@meetmechelsea708]

this workout has a perfect intense for me! my favourite cardio now ❤

[@FutureFendiFsnista]

Love this! Its Ramadan (Fasting for Muslims) and I am not able to do my usual intense workout. This was the perfect challenge!!! Thank you 💛

[@evelienmazeland5445]

Pamela makes it easy to follow. Love love love it!

[@user-sb8il5kl9w]

If you think that this workout is for your legs, you`re wrong 😅 I used 1 kg dumbbells and my arms were surprised! Also, I really enjoyed the last song, Joel Corry x Ron Carroll - Nikes! Cool!

[@LiveWithChi]

Would love more vids like this. The music in this was 🫰🏽🫰🏽🫰🏽 I watched this vid back to back 4 times.

[@XY-gd6ct]

das Workout hat so viel Spaß gemacht und war viel zu schnell wieder vorbei ! die 10 min haben sich angefühlt wie 3 😄 Pam`s Workouts sind einfach die besten 💪🏻

[@allisonsack9207]

I LOVED this!!!!! I didn’t use weights as my kids seemed to have walked off with them. I still got a fantastic workout

[@asiadorsey2369]

I love doing your workouts i see a difference in my body thanks a lot

[@Jessn247]

I was looking forward to this workout for sooooo long. Thats the best way of getting those last steps in :D

[@spacetwo2]

I like this workout very much. I am so happy afterwards. ❤

[@rhinogradentia]

Dear Pam, I really, really like your videos! I train with it every day! It's the only thing that keeps me in training! (I don't like sports!) But could you please make more videos with that kind of music? That would keep me moving hard! 😊

[@lauracspr]

So much fun ! I was not feeling super motivated but this one definitely made me sweat and smiiile ! 🙏🏼

[@youcannotspellawesomewithoutme]

Last week I was looking for cardio workout but I couldn't find good one, they were either too hard or easy for me. But today, I opened KZbin for doing my sports and I saw this! You are a life saver, thank you so much!❤ By the way, I've just finished this workout and I had so much fun. I am going to use this one daily!🎉

[@paolagomez286]

Omg you are the best ! Su fun , good music 🎶 and real workout ! I’m obsess 🎉🎉🎉🎉❤❤❤

[@caracho7191]

I really like this video. It's not only cardio but also a bit strength as you use weights (or water bottles). But when doing it for the first time it's a bit hard to follow every step and especially her tempo. It's so fast!

[@lize-marisnyman8132]

Wish I could like this video again... Still loving it...

[@anastasiiapervushyna1032]

Pamela, a lot of thanks to you for motivation and good mood! 🙌🤸‍♀️🌞💖

[@KeaneLuvr]

YESSSS, this is what I have been into lately!

[@8yanka]

I love this so much!!!! That's the warm up before my pan workouts!

[@organisiertes.cha0s]

Wow! Ich hab das Boxing Cardio schon so so so oft gemacht, da es nach Sweaty Endorphine mein liebstes ist. Aber Pam... oh mein Gott! Ich musste erstmal eine runde weinen weil es sich so gut angefühlt hat! Danke dir dafür ❤

[@ellamobach7300]

I had my two dumbells with 2kilo, so Its was little bit hard! But in the end i felt amazing! ❤ i train for like a month now 5 days a week! And my body and energy to comit is changing! I love it! Thnx pamela! I loved you During Corona, you helped me a lot to love my body and mind again. 🎉❤

[@maggiefan3232]

Literally so so much fun !!! My favorite 10 mins workout by far ! It’s so much fun that I forgot to look at the clock. Wish this is more than 10 mins !!!!!!! Thank you so much Pam !!

[@rafailiz_7136]

Such an exciting start to my day! Thanks, Pam!❤ Good morning! 😚🌻

[@NoWorryAU]

I was doing other youtuber's workout and it was just hard / bored, about you give up on today's exercise. You saved me. Thank you

[@aomcharinrat]

You are my motivation 🫶🏻 Love youuuu ❤️❤️❤️

[@TheDezMay]

I thought today would be a gym day, then Pam put out a new video! This is so much more fun than the treadmill! Love it so much, did it twice in a row.

[@LiveLikeLex]

To anyone who's reading this: You are strong. You are beautiful. You are powerful. Remind yourself that working out is not a punishment for what you ate, but a celebration of what your body can do! I hope you have a fantastic day :))

[@johairabaterna2192]

gosh i just watch it now, like u can, go!!! get up! and work it out. the music and pam like u feel energize

[@marikom.y2952]

I couldn't help making a comment, because this is a brand-new workout as well as what I expected! As I like the choleo of 10 MIN MADONNA ARM WORKOUT, and did it many times as a starter of my workout, I hoped you would upload a new workout with bottles. My hope came true. I will continue this workout every day at least for the next one month! The color of your outfit and the timer is chic and nice. Thank you as always❣

[@fanyu3164]

I just wanna scream that I love the workout!Thank you Pam

[@HienNguyen-cw6lb]

love kind of this workout so muchhhh. tks a lot Pam 😍

[@mariannedaly3810]

Love workouts that incorporate weights yau

[@stayhappylittlemermaid]

Don't lose hope..You never know what tomorrow will bring.!!

[@MsKristi780]

I've been on holiday for the last two weeks and finally got to do this step workout, OMG so fun!!!! I am going to have that last song in my head every time I walk my dogs. Thank you pam for making sweating so much fun!

[@pagesofludimi]

Allein wegen dieser Musik spring ich gleich auf und mach mit. 😍

[@jhanakdubey4558]

You're the best Pam, thank you ❤

[@narbai]

Congrats Pam!! This is definitely different to all the other videos in your channel. It's not even 7am and I feel so hype before going to work! Thank you so much ❤👸🏼

[@PamelaRf1]

Wohooo thank YOU! ♥️

[@Aaabbbccc108]

Fastest ten minutes of my life! ❤ this was so much fun

[@asena_gnn]

This workout is a mood booster to the fullest 😮‍💨💯lets burn these calories because summer is around the corner 💪🏼😂 thank you Pam for reaching our goals 🫶🏼💕

[@yanzheng4120]

Love love love this! Please do more similar exercises!!!

[@evaakay7941]

PAM is the person who just keeps on giving! Thank you for another stupendous (!!) workout 🥵

[@desira89]

Loved this!!! Can you make more like these please? Thank you, appreciate all your videos!

[@ASK-193]

Love, love, love.

[@alexdiazshaparenko]

I never thought two bottles could destroy you so much at the end of a workout!! Anyway, I loved it!!!❤

[@KileyMoister]

I loved this!!! I felt wonderful after words! Great music too!😁

[@Leuleu2738]

Pam you are just amazing, thank you for all these years giving us these amazing workouts, it must be hard work. I am so grateful 💕

[@annebonbon9766]

Hier wird man gemeinsam mit Pam zur Stepping Queen ❤👸🏼

[@nourayehia9315]

Working out with you Pam is the best part of the day ❤ i love how ur videos are full of energy and motivation ❤ love u from Egypt 😊

[@annaskowron4794]

this soundtrack is insane

[@johannacortesardila8018]

AWESOME!!! I was making sure to sing in my mind "I am walking down the street with my Pumas on" ;) thank you!!! my best partner to morning training :D!!

[@capitanmorganrm]

Fun, easy to follow, hard to get our summer body and full of good vibes!! Just perfect!!

[@user-pm7xu5pz9z]

Thanks for this workout Pam so much fun in 10 min ❤

[@chrisgestalis3563]

Oh wow! SO much fun and so much steppin' to the beats!! Love this workout!! Thanks Pam!