12 MIN HI(I)T THE DANCE FLOOR - Dance Style High Intensity Workout / good mood guarantee

Start this video and you’ll be filled with happy hormones afterwards :) PS: sweat on your forehead comes for free :D / Werbung
FACTS:
▸ the songs are great to sing along
▸ Themes per Song: classic happy, HIIT sweaty, gangster cool & sexy dance
▸ it gets me in a super duper good mood!
▸ it’s pretty intense. Not an easy peasy lemon squeeze Dance Workout - but a combo of HIIT + hip shakes that makes you breathe hard :)
For ooooonce, this workout came together so easy!
I found the songs and was hyped with 300% energy instantly. It also reminded me a lot of Sweaty Endorphins, since some artists (and therefore voices) overlap :) I got ideas for the moves quickly, it didn’t take me a long time to practice & when we recorded, the 1st take was perfect without mistakes.
… Fingers crossed it will be just as easy for you to get into this choreo! Not much practice needed to perform it with full energy hihi :)
PS: Even Dennis gave me a compliment while editing saying „I think your moves are very cool to the music this time“. LISTEN UP, thanks master.
This routine is perfect for you, if you like my:
- 10min Sweaty Endorphins
- 10min Sunshine Dance
- 10min HIIT HIIT Hooray
- 10min Boss B*tch
- Dance like nobody’s watching
- 15min Happy Dance
- 10min R&B Dance
- 10min Energy Boost
- 12min Happy Sweat
- 12min Happy Cardio
- 12min Enjoy Cardio
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Apart from the good mood & I can also guarantee a serious number of burned calories here.
▸ I burned about 80kcal in those 10min.
Depending on your height, weight and fitness level, it may differ from 80-120kcal.
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➞ my Pam App ♥︎ Free workout plans (11 versions, different fitness levels), lot of recipes & tips:
www.pam-app.de/app
▸ 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!
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I update my workout playlist weekly & it's available on Spotify, Apple Music, etc. ♥︎
wmg.click/GetActive
1. Alle Farben, Moss Kena - Forgot How to Love
2. David Guetta, Bebe Rexha - I'm Good (Blue)
3. Anne-Marie, Aitch - PSYCHO
4. Ava Max - Million Dollar Baby
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Business Contact:
[e-mail]
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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.

[@imlovely6522]

I don't want much for my birthday ... I just want the person reading this to be healthy, happy and loved. Wishing you a good day! 💞💞💞

[@nala8268]

And wishing You a happy birthday 🎉 ❤even though I am 1 year late

[@rahel5025]

Happy super belated birthday 🥰😘💙 & also all the best for you, wonderful soul 🦋💚🦋

[@blackhorse-nu3bz]

attention seeker....

[@noakersten6805]

Love you I hope you are to!!

[@emilyyan7021]

This is by far my favorite piece from Pamela! I feel so hot and sweat like crazy finishing it but it's not hard through it at all! Pamela you just made it, combining a tough work out and fun dance at the same time. I LOVE you so much!

[@daniela-fx7wl]

I know for most of you all this may be easy, but for me it’s actually really difficult. Today is the very first day I’ve finished this whole workout, I’m so happy!!! 😭😭

[@shifashah4687]

Wow, I'm proud of you!

[@alae2727]

Proud of you 👏 keep it up

[@kushina_chxn]

It's hard at first but when you will do it for a week or 2 you will see changes

[@szaftosporkolt7517]

Amazing job 🥰👏

[@kkdramax]

You're amazing ❤

[@user-ns4cz7iy1m]

Pam you're the only person in the world that motivates me to do HIIT workouts, thank you for making them so funny, it's a pleasure to work with u♥️♥️

[@monicadelgadocoll411]

same , she's AMAZING INSANE!

[@indrawatisutanto]

You created this HIIT the Dance Floor at the very right time! Badly needed at the moment! I'm good I'm feelin' alright 💃

[@jengoesnuts]

U go girl🎉

[@ZephaniahL]

your name’s weird

[@alishapatel9290]

@@jengoesnuts hi

[@bibikachhetrigiri3480]

First put yur bio data n then i will decide base aye vegan ladki chayeh 😈

[@vitalinakushneruk2752]

​@@jengoesnuts

[@rebikeehh]

Doing this for the first time at 6 am in the morning with a slight headache - and yet as soon as the video started I had the biggest smile on my face cause I already knew the amount of joy this workout will give me - and you AGAIN didn’t disappoint 🥰💃🏻 thank you 🤍

[@anagacic3146]

Girl you deserve the whole world for giving me this feeling!

[@asr4405]

The feeling is indescribable?! Isn't it?

[@fuscia13]

Whenever I’m sad not matter how bad, Pamela’s workouts make me happy 😊

[@sarakjeldsen769]

dem endorphins

[@introvertedanonymous8995]

Love the surprise you gave us in the end, when you wrote One Last Time , i was like noooo i dont want this workout to end , and then we had the loop of the second song, love love you Pam!💗💖💝💋

[@gaborpakozdi]

this, boss b*tch and sweaty endorphins - my whole trinity now! 🎉😍 you made me so excited after a hardcore week and also made me realize that there is always something to look forward to on more hardcore days! ❤️ thank you for the happiness, Pam! 🫶🏻

[@EJMS412]

I started working out right before the pandemic started and when this came out I only worked out for 30 minutes at the most and it was not very frequent. In the part of Psycho when you do the squat hold, cool side to side and then the switch jump + 4x pulses my legs were killing me. Today this video is one out of five dance workouts put together for an hour of training and this one comes midway and now it’s super easy. The two last workouts are the techno hiit and heartbeat on fire. I’m always dripping of sweat at the end but finishing an hour of dance feels so good 😍

[@justt0ni]

I AM SO HAPPY RIGHT NOW!💓 My fave workout was always the 10 min sweaty endorphins they’re just too good to be true! 🤩 But oh this… I’m not sure wich workout is my fave now I just feel so happy and energized after both! 💪🏼 Love you so much, great workout I was waiting for this one 💕 Btw: Who else noticed that she was so excited for this workout? She seemed to really enjoy it and she seems so happy 😊

[@sheridan8946]

Ok- this is my new favorite workout of yours! It's soo fun, I did it 2 times already!! 😂Thanks Pam for always giving us the best workouts💗

[@tadejazy8835]

Best dance ever! Thank you for this fun workout, the other day I started making these moves in the car when I heard one of these songs on the radio :)

[@cambelss]

I - AM - SO - EXCITED Maybe this is the one that will replace my favorite video of yours, it's just too difficult to decide between them all haha ♡

[@mariaassenova5936]

I know!! Pam makes it harder every time! we are so lucky 🔥❤

[@honeyitscrystal]

I relate to this so badly. I feel like I need to do them all each and every time cause I can’t remove any of them

[@munmunshanthanjoarder2232]

😅

[@jjess20]

i’ve done this consistently for a week and i’ve noticed that when i finish, i’m not as exhausted and out of breath anymore. along with calorie deficit, it’s shaping my legs a bit, my inner knee-leg fat is going away slowly but the third song with all those leg exercises still make my legs burn like heck! but even though i wanna quit during it, i endure it and am always so proud for continuing because it’s worth it. great hiit!

[@MentalThingsIsScary]

Finally a dance workout with music that I ACTUALLY listen to and enjoy 🔥🔥

[@amartinezzzf]

Omgggg!!!This's amazing🤩You never fail to give us the BEST dance workouts.

[@Esse_realem]

Gerade jetzt während der Klausurenphase tun deine danceworkouts SO gut,dank!

[@madelynrwm]

Every time I do this workout I'm bawling tears of intense joy and catharsis by the end. Pamela is giving me a chance at health, fitness, and beauty that I never thought I'd have. Now my 2 year old daughter dances with me and hugs me afterwards when I cry. Thank you thank you thank you, Pamela! Bless you, sister

[@sarahblanchard3744]

🥳 I love all your dance videos Pam! Thanks so much for helping me lose 40 pounds since last December. I'm just now on your more difficult playlists and seeing abs for the first time in my 34 years of life. 🙂

[@reachoutthebioneerviatelegra]

This made my heart smile! Keep going! The best is yet to come! ❤Thanks for watching and showing love. Send me a text above to claim your prize⬆🎁••

[@petraaganic8711]

Sweaty endorphins and this one- my favorite. So much fun🥰

[@yyg4632]

This cured by depression for a bit lol. Put your own fav party music in the bg, and muah chefs kiss

[@enntastic]

This was the last video that I tried before I got diagnosed with double sided pulmonary embolism. I remember feeling like I can’t breath, but I thought I was just not in a good shape…1.5 years later I’m trying to get back to my workout routine and whenever I choose this one, I always get all teared up. Thank you Pam for these amazing workout videos and wishing you all good health🩷🥹

[@koralynsaint-remy2164]

THIS. IS. SO. GOOOOOOOOOOOOOOOOOOD! Thanks Pamela for making me dance, sweat, and love my body a little bit more every day!!!

[@lissyblue970]

It's so much easier to do workouts with music which give you so much energy 😃 Im so sweaty! You did a great work, Pam 🤣

[@elinevrlt5957]

Wow Pam you did it again. My favourite HIIT from now on! So much energy to start the day. And how much fun is the very last part! I knew the coreo already and could give it all.

[@danmarissebatac902]

It's exam week. But I am still motivated to do this. Pamela is the priority here, guys. HAHAHA.

[@reachoutthebioneerviatelegra]

This made my heart smile! Keep going and stay focused! ❤Thanks for watching and showing love. Send me a text above to claim your prize⬆🎁°°

[@VankoBG]

My daughter loves this workout. We probably have watched it at least 10000 times

[@TheSupersizzina]

Feeling amazing after this, thank you girl❤

[@mariaassenova5936]

Pam! Another day and another incredible cardio/dance video. I don't have any words to describe how much I love these workouts of yours😍😍 Thank you for making me feel empowered, happier and more confident after every single training session with you!! ❤❤❤ P. S: my current favourite is Sunshine dance but I think this one will replace it 🔥🔥💃🏼

[@layanlayan7534]

Congratulations, for your comment on Pamela's Instagram story

[@mariaassenova5936]

@@layanlayan7534 aww, thank you!! I was really happy when I saw it. Have a nice day 🥰🥰

[@miriamembach6228]

Wow! Einfach mal wieder selbst übertroffen liebe Pam. So powerful! Da will man einfach direkt starten. Danke, dass Sport durch dich so viel Spaß macht. 😊💖

[@CoolKid-no9tm]

Pamela is literally the queen of creativity 👸🏼💕 And her giving us these contents for free puts her on another level 😭💕ilusm pam

[@j3nnifert]

this is by far my favourite!! it’s high intensity but so fun you don’t even realise

[@meganalderton9273]

All standing, best songs. This is Pam's best

[@flaviamendes713]

You are the best 🎉🎉🎉🎉 thak you for your videos!!!! Amazing work out

[@jenniferd7724]

This workout is my absolute favorite workout. It's so much fun. I do it twice a day😍❤️

[@morielhandugan99]

This so nice, nice music, nice moves, it really moves all my muscles😂

[@lxsa2002]

my fav workout ever it’s just so much fun especially the „I’m good“ part ☺️

[@yasminadama]

I love this cause unlike other workouts I had lots of fun and barely noticed myself getting tired!!

[@reachoutthebioneerviatelegra]

This made my heart smile! ❤Thanks for watching and showing love. Send me a text above to claim your prize🔝🎁;

[@leoniejosette5145]

I agree with people here, your the only workout I follow, it's harder some days than others to feel motivated to get up and go... especially when you suffer with depression and anxiety. I like these workouts that I can do in my own personal space at Home, nobodies gonna see me and I don't need to pay a gym or have equipment to get healthier and more energised. I love the countdown, the dancing, the music and just everything other channels don't have. Thank you! X

[@baralkoby26]

This is EVERYTHING I need in my life to get me excited with HIIT workouts again !

[@rahel5025]

Happy Birthday dear Pamela 💕💚💕 All the best for you, my Birthday-Buddy 😊🫶😊 HERZLICHEN DANK für deine wundervolle Arbeit, i just loooooove it 🦋☀🦋. Sooo kind of you, that you offer the world so many free workout-videos, that are sooo effective and motivating. 🍀🍀🍀🍀

[@marikom.y2952]

I was planning to do some intense dance style workout today and glad to see this upload! Yes, I agree to Dennis's comment. It's incredible that your first take was this perfect! I personally like 12min workout. I'm likely to keep doing this workout until I master it. Thank you for the upload which makes my weekend happier!!

[@reachoutthebioneerviatelegra]

This made my heart smile! ❤Thanks for watching and showing love. Send me a text above to claim your prize🔝🎁:

[@Manduliiii_14]

OMG pamela. this workut is fire. i've being searching up for dance workouts for a very long time and your videos are the only once that motivates me to do workout. I've being doing your workouts for one year and I got some great results. I love you so much!!!!!!!! your videos keep getting better and better. I don't even have words do describe them. lot's of love from USA❤

[@shansf16]

First time trying one of these kinda vids ❤. LOVED ITTTTTT!!!! I'm doing moreeeeee.

[@joyvandervalk5705]

That last one at the end was magic!!

[@patriciaseres192]

unappreciated gem, this one... I gave it my all for the I'm Good part in the middle and at the end as well and it brought tears to my eyes because I felt so overwhelmingly happy. gosh, this made my day

[@kristynapozivilova8803]

Absolutely smashed IT today, spot on, moves, songs 👏👏😍😍👌

[@notsurebutwillbe]

LET'S DANCE🌸 ...dance till we die😂 Thanks Pam for making dance workouts, I simply adore all of them

[@reachoutthebioneerviatelegra]

This made my heart smile! ❤Thanks for watching and showing love. Send me a text above to claim your prize⬆🎁!

[@sarahk.1133]

Selbst an meinem sportfreien Tag musste ich dieses workout Grade machen , einfach weil es unendlich Spass macht ! Danke danke danke . Ich liebe es so sehr ❤️

[@lorie826]

This was so much fun, my heart is raaaacing! Thanks Pam!

[@marjorie2521]

Good work Pamela. I did't notice the time flies. Your mooves are super cool. Danke !

[@captaintriceratops3943]

I feel like every time Pam uploads new HIIT Dance workout it becomes my fav 😂

[@reachoutthebioneerviatelegra]

This made my heart smile! Keep going and stay focused! ❤Thanks for watching and showing love. Send me a text above to claim your prize⬆🎁^

[@mushroompuff326]

The best therapist we can ever get! Thank you Pamela 💝

[@thaibinhmai4460]

I really love this workout. Dancing cardio not only help me lose weight but also boost my mood and energy a lot. Hope you make more videos like this.

[@haidynmilner2543]

Love u Pam! You are one of my biggest role models and you have helped me to feel comfortable in my own skin I wouldn’t be where I’m at in my health journey without u!!

[@translatingthelabel]

This is my favorite video of yours!! It's so much fun, love the beats, the energy, and the moves. Please put more out like this. I love your videos.

[@ela4363]

I loved every minute of it! Thank you so much for all the amazing work you put into creating this incredible workouts I can't get enough of! I've never seen any better. This was so much fun, I still wear a big smile on my face after doing this! You remind me every single time why I started working out in the first place! Thank you, thank you, a million times thank you! Ily❤️❤️❤️❤️

[@virginiecollin4162]

Wishing I could look this good while dancing 🕺🏿

[@manishashah9]

Pamela!!!!! I'again did This today and i cant express how This lifted my mood,,,, you are a lifesaver,, your NEW video Best of 2022 is coming, im Sooooo excited 🤗🤗🤗🤗🤗🤗🤗🤗🤗😍😍😍😍

[@joanrop4749]

I just say how much am loving this dance workouts.❤

[@chensigrid6190]

Thank you Pam. This work out make me feel like a Million Dollar Baby hahhh. Everything song is right at my life. Thank you for always creating these energetic work out to us. You are always my energy booster.🎉❤

[@kittyclusters6934]

i always love doing these and seeing pam so energetic and smiling, lip syncing the songs and all because it makes me smile 😂

[@reachoutthebioneerviatelegra]

This made my heart smile! ❤Thanks for watching and showing love. Send me a text above to claim your prize⬆🎁"

[@jasmincgn6242]

Omg !! Ich bin klatsch nass. Dies ist das beste deiner Tanzworkouts bisher finde ich. Klasse!

[@bttxbbh]

Dieses Video ist richtig richtig für mich, mit guter Musik und nicht zu schwer zu folgen. Dankeschön

[@stchhappns1180]

That full energy exit was INCREDIBLE! Thank you!

[@CLang-kx5xt]

Wooow Pam, unglaublich wie du es jedesmal (und jedesmal noch besser) schaffst, die Titel zu deinen eigenen zu machen und deiner Workout-Community eine riesige Portion Motivation und Freude schenkst👌🏻👏🏻

[@gaborpakozdi]

A new favorite!! 🥹🥹🥹❤️ I feel like I tell that to you every single time you release a happy HIIT workout, but Pam, with this one you really killed it again! 🥲🫶🏻 Each song is perfect with the choreo you made and I feel like I could do it ten times in a row. I‘m so sorry Sweaty Endorphins, but this is like a 100/10.

[@adindapratiwi356]

THE BEST DANCE WORKOUT

[@scastlivaya]

Yesss

[@HaleyHuyen]

To be honest, I have discovered so many great songs from your work out videos. Thought I'd be here for the exercises only but so happy to do the exercise and listen to good music too. Thank you !!

[@reachoutthebioneerviatelegra]

This made my heart smile! ❤Thanks for watching and showing love. Send me a text above to claim your prize⬆🎁"

[@AlexYT-u9m]

TTYSM I ACTUALLY LOST WEIGHT IS BC OF THIS❤

[@martynadutka6637]

Pam! You're totally GIRL ON FIRE! This workout makes me felling alright, thank you❤

[@christinamikha]

That is amazing good morning hiit workout in this autumn's days! 💪🍁 Thank you Pam for happy and energy for all day ❤🙏 "I'm good" is the best song for feeling happiness and gratitude!

[@cameron2857]

My new favorite workout! I'm feeling good! Thank you Pamela!

[@rain-zy8ri]

ive done this so many times that i just want to start doing the choreography whenever these songs come on lol! i know every move by heart now : D soo fun

[@orzallawardak]

SHE MADE ME FALL IN LOVE WITH WORKING OUT ♥️

[@reachoutthebioneerviatelegra]

Awe! This made my heart smile! Keep going girl! ❤Thanks for watching and showing love. Send me a text above to claim your prize🔝🎁!

[@anika.artista]

the energy of this video is IMPECCABLE.

[@snkrsmel]

Can‘t decide which one is my favorite part! But one thing I know - it makes me so so happy!! 🥰😍♥️🫶🏻

[@aslzengin7029]

I have done soo many of your videos and this is easily one of your beeesst videos!! Moves are extraordinary, you are so creative❤Had so much fun and thanks for motivation as alwaysss🎉

[@adelynebarentin1524]

This was just amazing, I love it from the first second to the very end 😍 The look on the face of my dog judging me during the Ava maxi song, especially during the drunk worm jump, was priceless! He was like "is that supposed to look like a worm?" 😁 You've just made my day!

[@anyagolikova]

It’s never gonna be too many dance workouts. A perfect way to blow off some steam as well as just dance when you’re in a good mood 🤗

[@reachoutthebioneerviatelegra]

This made my heart smile! ❤Thanks for watching and showing love. Send me a text above to claim your prize⬆🎁!

[@aakhyyatiwari2741]

you're magic. I'm really sweaty and tired but the equal amount happy as well!

[@reachoutthebioneerviatelegra]

This made my heart smile! ❤Thanks for watching and showing love. Send me a text above to claim your prize⬆🎁!

[@חניסקורי-ד9ז]

just did it and now I am smiling ☺️ thanks Pamela you made my day ❤️❤️❤️

[@MiaCosco]

Love the songs you've been picking lately, Pam...

[@saram.6210]

This is the best dance workout EVERRRR!!!! 💖💖💖🌷🥰 I just LOVE this + the Sunshine Dance & Boxing Cardio! Please Pamela make more this kind of videos! Quick beat & easy bt efficient moves with super good music!

[@kianagandol3105]

started my day with the extreme abs workout followed by this and sweaty endorphins for sure!! thanks for making short workouts that pack a punch

[@lilistoyanova1181]

Thank you so much Pamela for creating workouts that take care of our body and soul. This one is so fun! Once you learn the choreography you feel like a "Million Dollar Baby."

[@reachoutthebioneerviatelegra]

This made my heart smile! Keep going girl! ❤ Thanks for watching and leaving a comment! Send me a text above to claim your prize🔝🎁

[@BC-BB]

This is the best HIIT dance video ever! ❤❤❤

[@nibiyui]

This was really good! I will do this for a week.

[@elsa2740]

Thanks, Pam, for making my confidence get up and love my body 🙏💞

[@erikadallacosta2837]

I really liked the mini surprise at the very end 😅 go Pamela go!

[@tae_mb_8087]

WORDS AREN'T ENOUGH TO EXPRESS HOW FABULOUS, AMAZING, AND GORGEOUS YOU ARE PAM!!!! DAMN YOU'RE A LEGEND

[@ВикторияХарченко-ы2т]

I've done this workout three times in a row! Pamela thank you for your work, this is now my favorite workout❤❤❤

[@reachoutthebioneerviatelegra]

This made my heart smile! ❤Thanks for watching and showing love. Send me a text above to claim your prize⬆🎁

[@monicadelgadocoll411]

I loved it!! Once again... THANK YOU SO MUCH PAM&DENNIS, you make my life better, love you guys!!!

[@suminapoudel3879]

i must say all dance workouts of pamela are my favourite.

[@honeyitscrystal]

CANT WAIT to try this out. It looks perfect and it will definitely bring me all the joy I need. I love how you smile in your videos and how it infectious it is cause I smile too throughout them as well and feel so happy. I just can’t wait!!!!

[@mengyu2212]

You have good taste for music 🎶. The bg music you choose makes me enjoy the work out.

[@nikkiespinosa8772]

Yay! This is what I needed. So bored of the usual exercise videos. You just made me happier today Pam ❤🎉😊 Danke dir

[@ЕлізаВишневська]

Maybe this video my favorite because it's dance! I love Pam and your workout.