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.
➞ Instagram / pamela_rf
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I update my workout playlist weekly & it's available on Spotify, Apple Music, etc. ♥︎
wmg.click/GetActive
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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➞ Instagram / pamela_rf
➞ Food Account / pamgoesnuts
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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.

[@PamelaRf1]

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

[@adelanovakova4393]

love you Pamela 💛

[@lina-sophiemuhle900]

Hahaha very cool workout 🥰

[@tigerlili8480]

Ich kann leider noch nicht alles was du schreibst lesen aber ich liebe deine Workouts 🥰❤️

[@levchenkosofi9543]

love u 💛

[@miatorres3666]

This is my new favorite dance workout video 😍 Hey Pam, you could put Macarena song in your next dance video 😊😁 It would be fun 😉 Some retro dance video

[@melekbahce9385]

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

[@annaosullivan6134]

We all get down to do mountain climbers and plank jacks!

[@franczeska98]

I've heard one in McDonald's lately XD

[@yuliyatregub]

😂😂😂😂

[@Shishistaria]

😂😂😂👍👍👍

[@tana4056]

Yes, the first song especially 👌👌😂

[@siyamulge7632]

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

[@lujain1759]

Couldn't agree more

[@siyamulge7632]

Lujain pure torture 😂

[@eslaracommsandprems4413]

saem imma cri

[@siyamulge7632]

roseleaves xx I know that feeling😭

[@alexdiego2141]

Ikr right hahahahahah

[@joyalmogra1125]

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!

[@lisaplank7221]

When you look forward to squad hold for a little regeneration...😅

[@joelinakohn6479]

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.

[@yeah6622]

i hope you've still been doing well mate! super proud of you!

[@hxnnxnbvzxr]

Wow 2 kg in 2 weeks that’s good to know

[@joelinakohn6479]

@@aesthxticdxvil307 Take care of your diet. But don't forbid you anything. If you feel like to eat sweets, eat something, but you must not exaggerate it. At the beginning it is difficult to motivate yourself, and I also tell you in the end you do less sport than at the beginning. It is important to adhere to a routine. I recommend that you do sports 2-3 times a week.

[@dhotaudayveer3594]

@@hxnnxnbvzxr 4 kg

[@aesthxticdxvil307]

@蘇少平

[@nenormalitis111]

So she tricked my brain that we are dancing but in reality, we did 82 squats and 73 seconds squat hold. Amazing.

[@khushishah7106]

82 SQUATS WTF

[@berryharry529]

YOU COUNTED??????????

[@bethanyjadehart]

Omg for real!? That makes me feel sm better

[@nenormalitis111]

@@berryharry529 yeah, I was bored and curious haha :D

[@berryharry529]

@@nenormalitis111 ok haha

[@meditationrelaxrc2417]

Hey you. Yes you. Random person that I will never meet. I truly hope that you will find happiness in life. Today is going to be a great day!

[@thewildwitch7362]

You too!

[@peachiereader63]

Ty

[@khushishah7106]

Thank you, I hope you find happiness too. I recently broke up with a guy who doesn't give a fuck about me and had been leading me on for almost the entire time we were together. I have been really unhappy and sad because of that and I've been trying to get out of that zone.

[@Ella-kw9gm]

@@khushishah7106 Hey. I'm very sorry to hear that. I hope you get better soon. I wish you all the best and pray for you❤️

[@Oliviaaa50]

Thank you, same to you!

[@Angelashley95]

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

[@linnea6627]

Exactly!! When you’re done it feels like just 5 minutes

[@luzfrias7925]

TRUEEE I FEEL LIKE ITS ONLY BEEN 4 MINUTES

[@veekore283]

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.

[@RameenSohail-cb2zv]

That's great ❤

[@saeshakhurana9861]

thats so wonderful bestie!

[@amadeastrassnig323]

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

[@tamsindave]

it got rly good vibes so honestly doesnt feel like cardio

[@montanasunson4467]

yeah omg hahahaa

[@jadeanderson2213]

Me!!! I hate exercise so much and usually can't wait for it to be over but at the oven of this i was kinda disappointed it was over 😂 i even rolled my ankle during hey mama and still carried on cause I was having fun 😂😂😂

[@beetwospirit69420]

@@jadeanderson2213 ikrrrrrr this is the most fun a wokout has been!!!! pam knows what we love :D also be careful, take care of urself

[@kalliakoukou6949]

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

[@lucje6281]

BUT HEEY, it is the favorite disco move of "village boys". lmao

[@paulcollins9222]

Kallia Koukou hello fellow cat lover please connect

[@kalliakoukou6949]

@@lucje6281 pahahaha

[@Geo07ism]

Jajaja

[@kalliakoukou6949]

@@Geo07ism :)))

[@merveay7755]

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 ✓

[@karnagequeen]

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

[@notelijah8506]

IM CRYINGGG LMAOOO

[@alejandraparedes2276]

Literally me hahaha

[@aikosunuzake7739]

I'm your 1000th like❤

[@Sillystar121]

😂😂😂 same

[@AJ-np1uh]

HAHAHAHAH this literally made my day 🤣

[@jessicap.5459]

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

[@caateerina__]

You’re doing great too!! I started her program this week and i’m already in love with her anche the community!

[@beckster778]

That's so sweet, you're doing great as well! Thank you so much

[@baranovotna1014]

Yes! Her community is so awesome. Always when i'm reading these comments it makes me so motivated and i'm so happy! Best community on KZbin! And yes! You were doing great. Everyone's are doing so great and you're all awesome!

[@jessicap.5459]

@@baranovotna1014 ahhh you too!!

[@ngsuiping2167]

Thank you Jessica. It's sweet of you. I do it once and my sweat is dripping so much. Just want to get all the nasty comment about my weight😘

[@sia6661]

girl I'm in to 10 minutes and my heart is going crazy and I'm sweating like hell!! thank you for this, gonna be doing this everyday hopefully

[@sancharichattaraj5584]

I lost it in 5mins

[@kavindidisanayake4559]

8 min here🥵

[@elly7170]

@Zocker girl 😂😂

[@angelmistiii]

me too lol@@sancharichattaraj5584

[@steelclackers2611]

I tapped out on minute 8 xD i know if I'll keep it up even occasionally I'll be in much better form form than from doing nothing

[@mne_len112]

Today,when i feel my self very ugly and unmotivated I start to do this,and OMG thank you,it has relaxed my minds and it's just so inspiring,love youu

[@petrapistkova2674]

me: oh god, so many squats pam: nope, you are dancing my body: ok then

[@ultraxim]

My body agrees with you

[@anonymous_3825]

Same here 😰

[@JJ-ku5ui]

Same 💪🏻💪🏻💪🏻

[@Steffi_2508]

I can't feel my legs right now after all the squats 😂😂

[@adaargun9375]

Love it or hate it squads are good for your body though

[@sarafx1995]

The club isn't ready for my squat and butt slap dance move

[@insightvibesob6564]

Lmao

[@daniellebartlett3384]

@@insightvibesob6564 same

[@Sillystar121]

Lol

[@DejH]

They not gonna be ready for me having rhythm in my hips and then dropping it down low into a squat either

[@nyambsdeborah8954]

@@DejH PERIODDDTTTT

[@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!

[@hosnaalavi3196]

I did this exercise for 20 days and I lost 8 kilos. It was crazy. Thank you very much

[@amatuluzma3828]

any particular diet you followed?

[@I_Love_cokies]

Did you eat normally ? Or being in a diet ??

[@aiksasa]

Wow

[@Finalleigh]

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

[@ishikamathur846]

And that too 3 times. SHE DID IT FRIGGIN THREE TIMES 😅

[@Finalleigh]

@@ishikamathur846 while I couldn't even do the first song without getting breathless. Had to take 3 breaks in just one routine.

[@Laura-pq8cs]

I'm always doing 4 workouts from her. Starting with two cardios, then HIIT and Abs. She's gorgeous. But you're too. Keep on doing this every day and you will also do it all at once! :)

[@Finalleigh]

@@Laura-pq8cs omg yoy guys are wonder women!! Thanks I will

[@Finalleigh]

@@Laura-pq8cs btw thanks for letting me know she has more workouts. I checked out more of her workouts. And I did 3 of em today with breaks obviously. But I feel great about myself and my body today.

[@ms.gregoria2249]

Shout-out to everyone doing this secretly in their bedrooms. Good luck! 😁

[@suryanarayanasakhunala2370]

Add mine up....door locked😂😂

[@ebidy]

thank you! you too

[@kazakukog]

Just did it, made sure my Zoom camera is turned off tho 😳

[@brittlee6544]

Oh yeah that's me... With the door locked lmao

[@_victoriaaa_]

That's totally me. And it's 1am so that everyone is asleep 😂

[@annhordiienko6436]

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!

[@EVAWORKOUT-sl5ed]

I am telling you, when quarantine is over, the dance floor will NOT be ready for these moves

[@Whos_Aesthetic_magda]

*me doing this dance workout in my room and then hears footsteps coming in* My social anxiety: 📈📈📉📉📈📉📉📉📉📈📈📈📈📈📉📈📉

[@dazichains]

Literallyyyy! I had to keep pausing it and waiting for whoever is coming to go 😭

[@sara-ri8pv]

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

[@INFPvibe]

Me too lol, but do u think this one can help lose weight ?

[@alisonhagen3481]

LITERALLY THOUGH! I had to support the girls with one hand

[@nayo.1582]

😂😂😂😂😂😂😂😂

[@CloudSky_]

Alison Hagen i was holding them both hands 👻😂😂

[@franslam7398]

I can't imagine doing any workout without a bra! I'm a D cup, I could never have such a luxury they would knock me the fuq out😂!! I put on a bra just to walk.

[@xoxo7821]

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!

[@luckycharms0624]

woah!! i had so much fun doing this!!!!! definitely made working more fun. and i’m 5’3” abs 148 pounds. according to my watch i burned 102 active calories, and 123 total calories! average heart rate 163 bpm. this was so fun definitely doing this more!!!

[@Rose-yi1vt]

Who else is sooo happy that she made another one? I know I am👐

[@emilyflowers3850]

Never thought I’d be doing the Macarena while holding a squat AND shape of you is playing in the background

[@Kareragirl]

Life is all about experiencing new things, which is why I'm snorting cocaine and listening to an audiobook about irritable bowel syndrome right now.

[@anna-nq6yx]

Niamh _ this comment inspired me

[@Kareragirl]

@@anna-nq6yx You're most welcome

[@fatimabeltran5072]

HAHAHAHA

[@arminarlet4725]

@@Kareragirl I aspire to be like you

[@manjimanj]

this is the first time in years that i've completed a workout without taking a break!!! feel so proud 💫

[@Shaghawasbornblue]

I lost 6 kilos during last 10 months, thank u sooooo much Pamela

[@pallavi4188]

With this workout??

[@xxsuggiexx]

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

[@sydney280]

since when did tomatoes sweat

[@lanem4445]

@@sydney280 since they play sports😂🍅🏋️‍♂️🏋️‍♀️

[@huuuhhhlulululul5052]

lol

[@RavinderKaur-hv8mn]

True I tried it thinking it was only 15 minutes but to me it feels like 1 hour

[@esras9564]

That was me today 🍅

[@choiyawwnzznn]

How many high knees do you want in the Hey Mama song? Pam: Yes.

[@lejlamo1323]

Me: I am going to do some high knees! My boobs: *no*

[@sarahadolphs8392]

Lejla Mo I feel you haha 😂

[@alessiaalyson]

With every high knees I'm scared that the neighbors will come up to me😂😅

[@saramoreno3231]

No \11111

[@livelyworkouts4380]

lol I feel this

[@olesyakosharka]

Thank you so much, Pamela! This was absolutely perfect for me as a beginner!

[@keinpremiumc6654]

I did two dance workouts! Belly : 100 cm Legs : 62 cm day 1: ✅ day 2:✅ day 3:✅ day 4:✅ day 5:✅ day 6:✅ day 7:✅ Belly : 98 cm Legs : 59 cm

[@barbs0074]

like fr?

[@keinpremiumc6654]

@@barbs0074 yes ! I did this dance workout and this : "Melt away belly fat beginner dance cardio with effective and simple moves" from : Hana Milly

[@Esma-rl1md]

For how long did. you do this?

[@keinpremiumc6654]

@@Esma-rl1md 7 days?

[@chahataggarwal5686]

The last segment be like you don’t wanna do it but the SONG makes you do it !!! Am i right!?

[@elenabloksberg212]

I was getting tired and half-assed the high knees but I didn't realize that was the end so I literally went back 30 seconds and went as HARD as I possibly could!!!!!

[@SunitaSharma-qe4rk]

Yup reallyy

[@pvp-xq3bl]

5 WORDS..... NICKI MINAJ AND BEBE REXHA.

[@doberpatrik-_-]

soo true, this music makes my knees high

[@praghavenderpoori3860]

Exactly

[@pratimasharma2347]

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

[@thisismyalias]

So sad... I hope my like makes you feel better

[@lesliebagaric6427]

Idem

[@isabelskladny5360]

Keep in mind she did this 3 times in a row

[@martaelektra2407]

Relatable 😂

[@shreyosiroy4815]

1000th like

[@leoniejosette5145]

This is always one of the Videos I always come back to, because the Happy spirit of it makes me feel Motivated to get up and Dance and have fun. I remember doing one of your squats workouts, and I went to work and wouldn't even bend. LOL I ached for days. Definitely works!

[@funtastic604]

OH MY GOD I WAS BARELY OUT OF BREATH THIS TIME!!! Progress seemed unimaginable and now it's unbelievable 😭🎉 WOW

[@roby7389]

hello stranger that is reading this, you're amazing, wonderful and strong. You can do it, don't give up. I love you and I believe in you, have a nice day❤

[@emeliehumboldt7870]

Too😘

[@miarose8239]

Thank you ❤️❤️❤️

[@georgiannec]

Thank you, this sentence makes me feel better ! I wish you the best, have a nice day

[@cashana13]

Thank you so much!! I wish you the very best, much love and that all your wishes come true..

[@jenniferheck6382]

Thank you❤️❤️ I hope you’re doing good too❤️ sending you love 💖

[@MynamesMarine]

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

[@amyeo8352]

😂😂

[@sophielouise5983]

they be like this is what quarantines done to her

[@rolypoly.jollybee]

🤣

[@jasgamingzone4046]

😂😅

[@ihatesophay]

Omg same my neighbor is watching me

[@dhikramaine6746]

That was so good 💓

[@diannefabricius-luberda9652]

If I subscribe, am I paying for these videos?

[@dhikramaine6746]

@@diannefabricius-luberda9652 no its for Free

[@macky2green]

*_I just searched for "dance exercise" and found this particular video. I'm glad I ran into this. Wonderful dance-workout routine and the music is very good, too. Very easy to follow and teach both younger and older crowd. Instant sub._*

[@xhutupelle7331]

Am I the only one who felt so pumped during the Hey mama? 😂 I felt like a badass Lmao

[@anaswaraharidasan519]

@mafuluvbot Ikr

[@diewindboe4887]

Ahaha sameeee 😂

[@archa3264]

Your comment literally inspired me lol😂

[@holonasec]

Lmao yessss even though my sister told me I was luking like a pig having seizures but I was so in the moment haha❤️

[@R0se_4II4]

Lmao”😂

[@elisainteressant4315]

Pamela: * happy doing the Dance Workout * Me:* struggeling How to do the Step + arm combo *

[@LiLy6101]

and slide+box+front reach (but in my defense i did this for the First time) :D

[@VoIPPortland]

... and by the time we figure it out the timer has half expired hahaha. Oh well. Even a 5-sec pause between each of these supposedly 'easier' workouts would really help.

[@jscn2969]

Same hahah

[@zeynepgungor7379]

me too 😂

[@samlapuz3786]

You're not alone

[@kcnkck]

Did it all non stop no breaks! I’m dying but proud of myself

[@shahendaibdah1723]

I'm finishing a whole workout for the first time because of this incredible video , thank you so much

[@user-zz3mj1gx4o]

I did this without taking a break I am proud of myself

[@user-dp5ym7oz5d]

as you should be!!!!!!

[@Sillystar121]

That’s amazing 🤩

[@JM-hd3lr]

👏🏾👏🏾

[@denizbilginn4010]

You should be!!!

[@beauxfuller3061]

as you should!!! well done keep going

[@anormalinsan6125]

When I hear 'shape of you' in a club: ''starts to do sumo squats because it is the only dance move I know.'' love it btw great job

[@Aya-vv2yu]

Hilarious

[@emilyabbey5761]

Just getting back to moving my body again and these little 15 minutes are perfect!!!

[@jasminebaar4640]

THIS IS BY FAR PAMELA'S BEST DANCE WORKOUT WITH PERFECT SONGS. WHETHER YOU AGREE OR NOT ITS A FACT.

[@anaswaraharidasan519]

Definitely! I absolutely love her and the kind of content she gives all of us but the dance workouts weren't doing it for me until I found this one. The songs alone make me wanna complete it no matter how tired I am because they're all so good!!!!

[@cristianagiusti40]

UUHH I think that now HAPPY CARDIO replaces that

[@lauradesommar434]

All songs except for the last one, here’s an article I found about the last song. Always puts me off that song. feministing.com/2015/07/09/feministing-jamz-hey-mama-and-antiquated-gender-roles/

[@anon20902]

10 minute r&b and this one are literally my ultimate faves

[@anon20902]

@@cristianagiusti40 that one's so much fun as well

[@noraselmani2043]

this is literally the most fun workout i’ve ever done in my life

[@fictionaddiction4706]

I agree, It doesn't feel like a workout at all.

[@emilyzhu3621]

agreed!! i love pamela

[@aliciarouinvy6271]

Same !!!

[@queenieocariza3683]

Ssammee💖💖💖

[@larrianemae2007]

Same

[@ashiashi4867]

I really enjoyed it than others bacause i am searching for a stunning video like this long time ....i need to thank you without boring i can do my workouts efficiently...i love dancing 😇🌺

[@RealDream112]

I would like to thank my mom and dad for not watching me do this workout. I'm no dancer but I had so much fun!

[@meryamseghaier6595]

Who remembers the time when Shape of You was the #1 Hit?😉

[@tanisha_267]

@aves ikr😂😂

[@littlelies]

dark times

[@sitalkharel3149]

Ikr! Everywhere I went, that song would be playing or someone would be humming or singing that frikin' song and I felt like I would rather die than put vh1 on tv😂

[@MightyDragonfly]

My ponytail wasnt prepared for the high knees... Now I look like chewbacca.

[@rolypoly.jollybee]

😆

[@AudreyLiong]

she needs to drop a hair tutorial asap

[@yessaminparedes7290]

this is so true

[@jujukharz7911]

😁🤪🤪

[@mylife.mydreamhorse4]

Me - like literally always when I'm doing her workouts

[@thiliniwijesinghe7739]

Pamela i have no words to thank you enough. Lately I've been kinda stressed after going through a breakup and whenever i workout to this, i feel so energetic, living and happy. Thank you so much💓. This workout literally gives a smile on my face😊

[@nuggitron]

This is still my all time favourite KZbin workout video. Love the audio queues to tell me when there's a change. It let's me concentrate more on what I'm doing and get into it more. Thankyou for helping me to get fit

[@user-qk3om7qs1v]

The world is about to end and we are here trying to be fit

[@chillyexorcist4944]

Yessss I'm trynna have fun too!!!

[@lynnwildenberg7607]

okay this comment ruined my day

[@jangaman7823]

People have been saying this for years

[@potaytophile]

Gotta look pretty when you die

[@airadenisseandreicumabig1691]

yes lol hahahhaa

[@fromsarah]

me running after my school bus every morning: 11:44

[@mariaivanova4449]

Me running to toxic boys

[@edencompanyfilms]

LOL A MOOD

[@KatysaSwam]

morning cardio!

[@louisbebensn2886]

Oh shit, Girls are really not funny

[@Nxtxliexoxo]

My only goal starting this amazing workout was completing without stopping. At first it was hard to keep up and it seemed like an hour to finish, but now it's quite fun and easy. I hope i can get my dream figure till the end of the summer for new school, doing this everyday secretly ✨

[@tayloroconnor6]

I've done this 3x a week my entire pregnancy! Going on 36 weeks and still here!!

[@angekamanzi288]

Me 2🥰going on 25 weeks.

[@brinanamurs2665]

Wow, wish you just the best.❤

[@breakfastburrito9997]

me: driving *”hey mama” starts playing on the radio* me: starts crying

[@cristianagiusti40]

breakfast burrito puahahaha this is so beautiful!!

[@paisley4167]

Hahahahaha!🤣🤣 me tooooo!😆

[@yvonnenyirenda6188]

Thank you Pamela, for being my friend (..lol and you dont even know me). I lost my son this year and I had never worked out ever...till i bumped into this..You've changed my life and you gave me my first real smile after soooo much heartache...we've been working out together since..thank you and may you be richly blessed

[@seiji_2113]

i'm so sorry for your loss. and i'm so happy that you are such a strong and brave person. keep smiling, have a good life 🤍

[@lollastakhova422]

You’re super strong! sending love🤍🤍🤍

[@magorzatagutkowska2514]

You've got this! Remember that altough we don't know you, and your are thousand kilometers from us, you are NEVER ALONE ❤️

[@pelinslaceylan7156]

Hello Yvonne, I'm so sorry for your loss 😔 May your son rest in peace 🙏🏻 I admire your strength, wish you the best and am sending you lots of love 💓

[@lovehope2520]

I got really into working out over COVID and I got pretty small. Then I started teaching and got married and lost motivation. This was a good reminder that working out is a way to love myself and can be fun. Thanks Pamela! 💕

[@aiissa999]

First, day I managed to follow for 4 min and exhausted so I stop. Second day, 6 mi. Third day which is today, 9 min!

[@salzkuuu]

*Hey Mama start playing at the club* Me: Oh yeah high knees here we gooo!

[@jaslyn111]

the people in the club: 🧍🏻‍♀️

[@CryptoEarnveP2eGames]

kzbin.info/www/bejne/rXqUe2eLbMqZack

[@violetandgracevlogs]

@@jaslyn111 HAHA

[@sarokhaniaji5384]

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

[@ginny0075]

@@sarokhaniaji5384 what's the point of copy and past comments?

[@iriswong888]

I SWEAR I've never been this happy while doing high knees... Smiled through the entire 15 minutes, loved it!!!

[@vishwanathsharma73]

Yeah Exactly 💯 I've also enjoyed this entire video and done this smiley workout...

[@rolypoly.jollybee]

Me, too! Never ever enjoyed working-out so much but she is sooo beautiful and HAPPY. She's wonderfully blissfully contagious! ❤️❤️❤️

[@valeriaxhaferi9687]

it worked? idk if I should try this workout lol

[@vishwanathsharma73]

@@valeriaxhaferi9687 yeah Try this

[@jhnn_lie1373]

Yeess can relate so much 🤩 this way training is so much more fun

[@aishie2000]

I remember doing this during quarantine. Back here cuz my doctor said that excercise might help reduce my gastritis. Tysm for this video Pamela. Luv u 🥺

[@ngangiang3555]

Thank u sooooo much Pamela 🥰

[@07EvilAngel]

I want to thank you so much for making these videos. I'm suffering from a bad depressions and making myself to workout is almost impossible task. Then I feel fat and out of shape and I keep going in these circles. But your videos are fun and I catch myself actually smiling with you. You gave me something so important and beautiful. So shoutout to everyone who's suffering from some mental illness, you are not alone a we can do this! :)

[@minkim6629]

keep on moving, you're not alone. we are all connected by this workout! 😉

[@Sukanyavalleru]

We are all with you keep going 👍

[@user-tl9ej4cz8r]

I have been there. Keep on fighting everyday. Start your morning with meditation, positive affirmations, and dance workout. Music does really help! I believe in you

[@isidoracancino8010]

you are so strong. Most people dont have the strengh to do what you do. Everyday is a new opportunity! thanks for your comment it gave me stregh (just in case: sorry for my english :)

[@Aanishaz]

@Gillian BELLONI OTAYZA thanks a lot 🥺💞

[@StudioJibby]

who else is trying to get a glowup during quarantine 😂

[@jibbyani1756]

too real 😅😅

[@hailieandbecca5231]

Meeee

[@m3iaa]

Me😂

[@livvvvvvv.]

me✨🥴

[@vanessasing2219]

Meeeeeh😆

[@hasinaakter5223]

I didn't , not even now know the ' d ' of dancing. But doing this makes me feel like a professional dancer. I've named it as the workout of energy and happiness. Thanks Pamela.

[@AAmajai]

Thank you Reif! Hope everyone can be happy every day, at any moment

[@vale_swz7555]

Pleaseeee make a Hip Dip Workout and a full leg workout especially for inner thighs ❤🙏 It is highly requested

[@simoneklenke8114]

Yas

[@Uvivia]

yasss

[@nkassam23]

YES!!!

[@haniakulesza678]

Yes please

[@accebertiof9678]

Oh that are my problem zones too

[@niklas8447]

Ich bin der deutsche Kommentar den ihr sucht Schönen Tag noch, hoffe ihr und eure Familie bleibt gesund

[@thetruth7212]

Ehrenmann

[@Lezge]

Ähre

[@Wolfuskaktus]

Can someone translate?

[@urszulajaskolska8878]

@@Wolfuskaktus "I am this german comment you were looking for. Have a nice day, I hope you and your family stay healthy."

[@bubiwaan5857]

Jaja supi

[@balintgodor9996]

66 éves leszek . Jólesett. Friss, dinamikus, elviselhető mozgás, Ajánlom mindenkinek.😀

[@kellyleung3997]

Thank you very much for making and sharing these videos for free...feel cheerful and happy during the dance workout and less depressed afterwards ❤💪

[@alexandrabadea2384]

the song: yes I do the cooking, yes I do the cleaning Pamela : slap

[@isellagiron4321]

It’s called hey mama

[@audrey-fg1vc]

Isella Giron she was talking bout the lyrics lol

[@saminathapaliya4062]

hahaha, right!

[@CLAIRE-_-.]

Can anyone else relate to not being able to do high knees coz their parents will hear them downstairs?? Genuinely curious...

[@justphelba9480]

OMG I THOUGHT IM THE ONLY ONEEEEE

[@CLAIRE-_-.]

@@justphelba9480 Ngl, I find it slightly comforting knowing that their are others 😅

[@chindergschichte2068]

oh yes!

[@desireethao5491]

Yeah..... That's why I'm in my garage to prevent my parents from waking up🥲

[@meenapradhan4750]

Omg SAME

[@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 . 💃🏻

[@acornsunoo1876]

Start tomorrow 😊

[@slavka1792]

That last set of squats really makes you feel like you're acquiring some sort of superpower so you can save the world

[@renak3366]

thank god i wasnt the only one feeling this hahahaha

[@alaraevc6640]

Me at the beginning: oh that feels like a easy workout I’ll end it Me at the end: hell I need water and oxygen

[@danielladionisio7121]

SAME LOL

[@davinagraingar8729]

Me too.Just an easy workout...haha.. But.....I going to crazy...🙂🙂

[@ekaaliviaindriani]

SAME 😂

[@musamalik5478]

Same 😂😂

[@oliwial9127]

OMG SAME

[@kittywtf]

I'm really proud of myself for doing this with no breaks after taking a month off of working out, i've had no motivation to workout recently but i did it

[@ydkm120]

OMG. just finished doing it. it's my 1st day again! I love this exercise so much!!

[@Alex-rl3kj]

Me every time someone annoys me: SQUAT + SLAP

[@patricetan]

😂😂😂

[@rachelsynapses]

Honestly, I was thinking about someone everytime I did a slap lol

[@vishwanathsharma73]

🤣🤣

[@alessandracappi3395]

Me: ok these are pretty basic dance steps, you can do it Also me: “ moves like a drunk sweaty chicken”

[@majcia0222]

Same! XD

[@vierneunacht4151]

Same Same😄

[@alysf7137]

lol

[@nusratjannat.802]

Me: Drunk roasted potato😂

[@jamiliaerbes4848]

Same omfg HAHAHAHAHAH

[@mercyapolot7757]

My first workout of 2022. Loved it.

[@143soup]

THIS IS SO CUTE AND FUN TYSM

[@dianakalinowska7221]

OMG this is one of the best trainings ever. I have never smiled and laughed and felt so good during the training. Pamela you'e amazing! I admire you and your figure and you're the one motivating me to train. AMAZING! I'm sweating like hell and finally feel the endorphines in my body. LOVE IT !!!!

[@vishwanathsharma73]

Same here 😁 Perfect trainer 👌💪🤜👌

[@merthe_kg]

@@vishwanathsharma73 Yes I love this workout

[@juliaxveron1ca836]

@@merthe_kg Yes! This workout + the 15 minutes sexy dance workout...love it

[@jrulison]

I’m a 45 year old man and my wife joined me on this workout. She laughed because of my colorful commentary while I died making it through this. Thanks again keep it up. Your old fart out shape fan. 😁

[@an.1380]

this comment is so wholesome, you have my full support and respect sir

[@jrulison]

Today I went through this again and after doing a few of her other workouts I survived this round and got better at the arm movements.

[@ankitamandal18]

@@jrulison haha🤣...keep goin sir...pams workoit are a true challenge

[@aasthade0309]

Pamela would be so proud of you!!

[@mooncy219]

I am so proud of you! Keep it up! ♥ I really wish that my dad would do the same tho.. :/

[@anahiamador1630]

Me thinking it was going to be an easy workout-15 mins later in hear sweating and laying on my bed until I have the energy to go on with my day lol!

[@Namfah_nirada]

I was not sweating Until the last song. Running drive me crazy!!😂

[@tanisha_267]

*Workout* *progress* (I'm 15 y.o): I did her workouts for a month (2 rest days a week) and I lost 4 kg , my height increased a lil bit (by stretching), my stamina increased and I'm able to do a lot of excercises that I wasn't able to do in the beginning (jake knife). Also I feel like my body is also a lil toned (arms, abs)💪🏻 So DONOT give up. Keep on working!!

[@gracelipscomb6574]

What are all the workout videos u did?

[@Ginger.Biscuit]

Wow, congrats on getting results so quickly! I'm also trying to get more fit and would love to know what workouts you did x

[@tanisha_267]

I did more of HIIT, Sweat & Dance workouts + abs/ legs/ upper body. I did a dance/ HIIT workout everyday

[@dipsikhade8209]

I’m really happy about your progress! But I must say that the reason your height increased is because you are still 15 years old so it’s just your natural growth! You can expect that your height to increase until you reach 16 :)

[@tanisha_267]

@@dipsikhade8209 honestly no. My height stopped growing at the age of 14. I was 5'1 and my height was not growing. It started to grow when I started stretching and working out. Now I'm 5'2 and hopefully it will grow a lil bit more. And I searched it that a girl's height stops growing 2 yrs after she starts mestruation.

[@lorie826]

My heartbeat is on fire!

[@aarushiyadav7101]

Not me being a panting, sweaty mess at the end 😂😂

[@tifm21]

the way she's smiling is motivating af. thank you for doing this for us ang giving us a chance to work out and dance FOR FREE!!

[@hannahb1726]

Pam: happy Dancing Me: dying and looling like a Stranded fish

[@karolinaposanska9201]

The published of the film: 2 minutes ago The lenght of this workout: 15 min You: already dying😂

[@hannahb1726]

@@karolinaposanska9201 🤣

[@lillysilviapataki]

😂😂😂

[@Comedylover13]

Hahaha hopefully a smiling fish 😂

[@teddybear5788]

Also, considering this was her third time in a row filming it...