15 MIN PAM POWER Workout - Dance Style Cardio with amazing music

You’ll be red like a (garden) tomato in the end ♥︎ Say yes to a sweaty Garden Dance Party with Dua Lipa & more!! Let’s feel happy, alive & energetic :) / Werbung
Doing a workout shouldn’t feel annoying or like a punishment to yourself. We can use it to make us feel better, happier & even more energetic… although we actually burned a lot of calories!
And I would also like to welcome you to: My garden :)))))
It’s not completely done yet, I will add more pink flowers behind me hihi. But this will be a new „standard“ background we will have in the future!
FACTS:
▸ style: Song 1 is dancy. The rest is more cardio focused with dancy „twists“ in between :)
▸ difficulty: Medium - moves are pretty easy to get into
▸ sweat level: 100.
This routine is perfect for you, if you like my:
- 15min Sweaty Dance
- 10min Kicking Calories
- 10min Sweaty Endorphins
- 12min HIIT the Dancefloor
- 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
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Apart from the good mood & I can also guarantee a serious number of burned calories here.
▸ I burned about 120kcal in those 15min.
Depending on your height, weight and fitness level, it may differ from 100-150kcal.
__
➞ my Pam App ♥︎ Free workout plans (11 versions, different fitness levels), lot of recipes & tips:
www.pam-app.de...
▸ 3 of those FREE WORKOUT PLANS are on my Instagram Channel.
Lose Weight & Dancy Lose Weight & 30min. 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/GetAc...
1. Dua Lipa - Dance The Night (From Barbie The Album)
2. R3HAB, INNA, Sash! - Rock My Body
3. Joel Corry & Caity Baser - Dance Around It
4. LUM!X, LAWRENT - Electric Love
5. LARI LUKE - Can't Choose (Feat. Kiara Nelson)
6. Gabry Ponte, HOSANNA - One By One
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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.

[@stayhappylittlemermaid]

The first step towards getting somewhere is to decide that you are not going to stay where you are

[@aidene5513]

Tell that ppl who procrastinate😂

[@mataci]

​@MdoubleHB 💀

[@mataci]

@MdoubleHB it's the picture of a beautiful raw vegan girl with blue/green eyes who is in a very good shape and have sufficient intelligence ;)

[@mataci]

@MdoubleHB keep it up!

[@user-vi4xy1jw7e]

So deep

[@coreynweiss]

shoutout to all the dudes trying to learn how to dance

[@elizabethgrace2151]

love but ...could we keep one camera angle? :/

[@Kolin9626]

Please, next time Just one camera. These transitions every 5 seconds make me sick 🫠🫠

[@kojc.06]

I lose 130 kcal on this video🎉🎉🎉 You can do ittt

[@auroreg4324]

Tomorrow, I'll have one of the biggest exam of my life. These three last years I've spent most of my days sitting at my desk, trying to become a doctor. Thanks to you and your videos (mostly your dance and stretching videos), I escaped from those stressful days. I just had to play one of your videos and I knew that my day would be better, that I would smile after, never disappointed, feeling good with myself and my body. So I don't know if you'll ever read that but you've been an important part of my life and thank you for being you, doing what you do, being so... amazing. I feel great and confident for tomorrow after this video, I didn't expect less. Huge recognition from France 🌈🩵

[@_steee]

how did it go?😊

[@cambelss]

We need an update!

[@PostureTonic]

Wow that’s amazing! Congrats 🎉

[@lalayatem3758]

That’s so amazing, God bless you❤

[@auroreg4324]

@@_steee Hi guys ! Thanks for your answers, I'm really happy to tell you that... I nailed it !!! I'm among the first 1000 out of 9000 so I can do whatever I want 🥹 I'm really thankful this is huge !!

[@juliagabriela8916]

After some weeks without new videos, this is such a special comeback!! We’re so happy for all your creativity Pam!!

[@anjatellem4619]

Why did she stop making new videos? 😮

[@Nikysek088]

@@anjatellem4619 She was sick for 2 weeks.

[@allisonle2345]

@@anjatellem4619 she was sick for a while. Her ears hurt so she had to stop exercising for some time (if I understand correctly from her ig updates)

[@jasmindilnashi3993]

Really🎉

[@MsKristi780]

@MdoubleHB This is a fitness community, not a dating app.

[@eliskahudeckova6584]

Workout is great and fun! The switching camera not that much, I felt uncomfortable watching this :(

[@raluung]

Great workout, as usual, however I must say I wasn’t keen on the switching of the frames so often. Given that it had alot of new moves it was a bit hard to follow as it was. I know it was quite the task to whoever edited the video but in my opinion wasn’t a necessity. Nonetheless, amazing workout. Sweated alot🙈

[@arunimasahaa]

Too much going on the background. Visibility is not as clear as the other videos. But looove the routine 😁

[@yujiabian8041]

the background is so complicated that I can't see your movement clearly

[@00M005]

Me waking up in 7 on saturday to make Pams workouts 😍 So proud of myself! Im just 8 Weeks in but feeling SO much better & fitter! Thank you Pam❤❤❤

[@anamartinez-abarcamillan5189]

I love the songs and all the choreos, but I have to say that I really dislike the changing camera angles!

[@astraruza9001]

It's a nice workout but please zoom in more so that it's easier to understand moves. The background is camouflageing you, so it's hard to fallow on the phone in the guym.😅

[@karine.7611]

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

[@karolinab6274]

This is her job, she doesn't do for free :)

[@jiajia2888]

I love all about!

[@aestheticajustforyou]

Who tf poured water on me💀???

[@carina1603]

Workout was awesome and lots of fun (as always) just wasn't the biggest fan of the changing camera :)

[@fernanda__592]

Before I thought I didn’t like dancing and was stuck with basic cardio moves but once I started dancing with Pam I realized how much I LOVE it. It was hard at the beginning but now it has helped me with my confidence so much. Thank you Pam!🥰🥰

[@Saryy_C]

same

[@gaborpakozdi]

literally every single moment is thought out perfectly, it feels illegal to feel this amount of happiness! 😂❤️ your work is very much appreciated!

[@asena_gnn]

Summer in combination with this workout is an absolute endorphine explosion 💥😂 = red like a tomato 🍅♥️ thank you Pam 🫶🏼

[@charlenerohde7692]

This is so much fun, but honestly the background makes it almost impossible to see the moves. I watch on my phone in the gym, not a large screen at home and don’t think this otherwise awesome video works for that. So I really hope that’s not gonna be a new standard background 🙈

[@marykay8817]

Same problems with the background😅

[@juliafhd7329]

I also had that problem

[@niknaks8]

This Barbie is a Forbes 30 under 30.

[@ann-lenb.7725]

Why isn't she dancing in music videos already with her skills?!

[@thalia115]

Whats wrong with quality?

[@edna333]

Today is my 4th years of workout with pamela and she posted new workout video. Can't say how much I've been through so many "Well done". 😂 All I can say is thank you Pamela for making me more confidence and comfortable in my body in such efforts. 💞 In the end, I'm enjoying the workout more than the result. So much sweat but so much fun. 🥰

[@anjatellem4619]

How did you manage to stick to it? I've been doing the five days a week for about a year and now I just can't fit it into my schedule and motivate myself 🥲

[@MsKristi780]

@@anjatellem4619 You have to be disciplined, you won’t always feel motivated. I do the 30 minute plan because I’m pretty busy but I always have at least 30 minutes a day to do something nice for me. Best of luck on your journey ❤

[@edna333]

​​@@anjatellem4619 Actually you dont have to fit into every schedule and feeling always motivated! I also can't follow the schedule every day, sometimes when I'm feel unwell or lazy, I also skip! Or if I dont feel like working out, I just do pilates or cut the duration of my workout. I stay consistent because I love the feeling after working out🫶🏻

[@PamelaRf1]

This is so wonderful ♥️♥️♥️ happy 4 years to us!

[@rahafsay5708]

Amazing pam thanks i just wish you were closer to the camera and the background wasn’t very crowded with plants i felt that i couldn’t see you

[@samb9966]

ok dance workout but make it abs

[@SephirothsBIade]

Instructions unclear. Local plants teleport to the beat when performed

[@beeasp99]

The workout is amazing, sooo sweaty but suuuuuper fun Also here to appreciate that there are no plank jumps, burpees or mountain climbers

[@cocolyneee]

Very very sweaty session, I'm so happy I did it ❤💪!!! However, I don't really like this change of shot with the camera, I find it too distracting and I think Pam is a little far from the camera.😢

[@Jessn247]

The constructive criticism: I don’t really like the 2 camera angles. Maybe for a movie, but not for something that you want to follow. For coordination and not getting too confused I like the one camera more 🙌🏻

[@dreamxo8]

Video is blurry even at 1080p, who has this problem? 🧐🧐

[@brunzgi]

Love the workout! Though I’m not a big fan of that switching camera😅

[@noufbeauty7920]

I LITERALLY FELLT PAM’S POWER TAKING OVER MEEE🔋🔋🔋Pamela, you have trained me well! This workout is my OBSESSION!!! I loved it sooo much! I had to stop myself from doing it because I had to get back to work, but I did it 3 times already🫢🙈 I couldn't stop smiling!! THE MUSIC IS TOOOOO GOOOOD🤪🤪🤪🤪MY MOOD AFTER THIS WORKOUT📈⬆️💃🕺🪩

[@pandoraxgrant]

dances are fun, but this changing of angles every 5 sec is bruh 🤮

[@danmarissebatac902]

when you’re having a bad day. just do this: put on your best denim shorts and dance to Pam's masterpiece

[@月-o9v]

she has 2015-2016 vibes

[@НинаХасанзянова-л1ы]

Great workout! But i find the background too bright and colorful that it's difficult to see you. And this time filmed too far from you. Also your garden is beautiful!

[@elsaamanda5999]

There's nothing like the endorphins of finishing a workout with a Pam dance workout💖

[@jennieshutup]

You have no idea how much your videos help me with my anxiety! Especially now since exams are close, I always take a break from studying by doing your workouts! Thank you Pam!! 🩷

[@aszechy]

Dance workouts can be really fun, unfortunately we have different ideas of what constitutes "amazing music"...

[@karinaduarte5587]

🥰HONEST FEEDBACK☺ I didn't like the changing of cameras, thought it was making harder to learn the movements, it also made the video seem a bit longer. Very grateful for the video though, still great dance workout and always love every single post Pam makes.

[@diebibsi]

Like the workout, but don't like the randomly changing camera views. It's quite disturbing, sorry.

[@daniahalmashhadani4428]

Yes! This is the type of music I’ll dance too! Love how much you’re evolving

[@Taylor.BrookesArt]

I can't do this for the life of me. Not that I can't physically. But I can't keep track of the moves lolol

[@meggy0]

Loved the Dua Lipa, and this was really fun, and I love how much you grow and change, and the backdrop is beautiful! But I think the camera angle switch is a little distracting, and since the angles are quite similar I'm not sure it adds too much. I like the two angles for things where form is very specific, or closeups of dance moves, but I totally appreciate you trying different things!

[@pellegrexasmr]

omg pam, you outdid yourself! this is THE dance workout: engaging moves, fun choreography, catchy songs and, most importantly, a constantly intense cardio that doesn't make me feel tired just thinking about doing it. this is perfection, I already know I'll be doing it untill I know each movement by heart ahahah

[@PamelaRf1]

Thank you so so so much!!! ♥️♥️

[@elizabetebrante7889]

At first i thought i will not be able to catch the moves in 10:30 but i achieve it, sweaty like a pig right now:D

[@maomao_O]

Committed myself to 20 days marathon of this cardio Jul 9- ☑ Jul 10- ☑ Jul 11- ☑ Jul 12- ☑ Jul 13- ☑ Jul 14- ❌ Jul 15- ☑ Jul 16- ☑ Jul 17- ☑ Jul 18- ☑ Jul 19- ☑ Jul 20- ☑ Jul 21- ❌ Jul 22- ❌ Jul 23- ☑ Jul 24- ☑ Jul 25- ☑ Jul 26- ☑ Jul 27- ☑ Jul 28- ☑ No way I somehow did it!

[@nataliezichova4488]

good job!

[@maomao_O]

@@nataliezichova4488 thank you! These past few days have been tough, but I keep returning back to the routine.

[@nataliezichova4488]

@@maomao_O you are amazing i know that its not easy!

[@maomao_O]

@@nataliezichova4488 💗💗

[@Misheru-Chan]

Dance style workout are absolutely my favourite type of workouts … though I don’t know if my downstairs neighbours can agree on that😓.

[@isipisi8655]

Loved this video!! Only thing is that I got pretty confused at the beginning trying to keep up with all the new movements while the camera view changed the whole time

[@jule5807]

i am in fact red like a tomato xDD

[@marykay8817]

❤❤❤ love the workout thank you! Just the camera switching is really difficult for my eyes, it is irritating myy brain 😅

[@maelgwni]

How many of these 15 min workouts do you guys do (or should you do) per day?? I'm beat after this!! haha

[@jennypsarra]

My new favorite dance workout! Such a vibe! ❤

[@epicmomentunveiled8888]

It’s kind of comical how uncoordinated I am but I still had a lot of fun doing this workout❤

[@demi89211]

Love your videos! The setting for this video is so pretty, but the way the view changes is kinda awkward (too sudden). This is going to be the new daily Pam video for the next couple of weeks

[@CarolineX-k9s]

My eyes learned quickly but my body didn't 😂

[@awdrgujol]

Just watching it gives you ⚡Pam energy⚡ Definitely gonna try it ✨

[@linellezee5243]

i love this! how about making Ariana Grande cardio/dance workout?

[@noeliaesparza7604]

I DON'T like the camera movements BUT I absolutely love the workout and the music!!!!!

[@jesspressterp]

LOOVEEE liked it was all standing. Prefer plain backgrounds for fast moving videos but it was pretty nonetheless!

[@Mirilovesfashion]

My favorite workout from you - the music is sooooo motivating

[@nicolaswhyte]

Amaizing I loved it, it give you such an energy and fun way to workout, love you a ton Pam

[@ellamobach7300]

This is perfect the songs and dansmoves! really incredible Pam!!❤

[@patriciaseres192]

hello SUMMER 2023🌞🐬 summer 2021: Ed Sheeran dance workout summer 2022: Sweaty Endorphins & Boss Bitch, later on Sunshine Dance summer 2023: PAM POWER i love how I'm connecting my past summer memories to these routines & to my beloved training buddy🩷 love u, Pam!

[@findetjojo]

Amaaazing! The motivation already kicks in just by hearing the first 3 seconds😍 And you even used multiple cameras! I actually got a bit dizzy during those cuts and video changes, but nevertheless you outdid yourself again :O Thank you Pam for making us sweat, laugh, swear and most important: be proud of ourselves (afterwards :D )!

[@silviamoneva]

Now that's what I call come back! I'm sure this will be one of our favourite ever! If you put your name on it (Pam power) it has to be even better than usual and that's hard to imagine, but she did it! Not sure we needed the second camera angle. I love the one long shot with no editing for her workouts but I understand that they just had fun doing it. And the garden is the dream....

[@Viviana.R.]

I agree , second camera angle made me really dizzy . Love the work out, but will have to memorise the moves. And yes the garden is a dream 💕

[@materialgirly]

Tired but this was so fun!!!

[@alambrariva7177]

What Pam does is so stylish and cool but when I do it I look like a hysterical monkey 🤪😂🐒🙈🙊🙉😂

[@ingridhave]

I love when you get so hung up with the coreagrophy that you don‘t notice how hard the workout is!

[@irenebel9225]

Confirmed, Pam is the Barbie that's missing in the movie ❤💖 Totally in love with all the choreo 😍🤩❤

[@kathyphillips3519]

My new favorite dance workout. So much fun.

[@Saryy_C]

thank you, Pam, i finally foud workout that i realy enjoy 😃

[@cherryayethihan]

This playlist is the bomb, a few weeks after the release, I couldn't follow along with the whole video, and had to stop in the middle, but now I can finish it with some profuse sweating and humping. thank you pam.

[@klararohrl3305]

One year later still my favorite workout video on your channel 😍

[@cielo9873]

Unos de mis favoritos gracias Pam❤

[@alicemaslikova6371]

🎉❤Perfekt 😅😅😅😅👍🏻👏🏻🥰😘😘😘 Pamela 👌🏻👌🏻👌🏻👌🏻👍🏻👍🏻👍🏻❤️😘

[@fiona9286]

Can you make more dance videos with dua lipa songs ? Would be great 🎉😊

[@cycydouze3137]

Great video! The moves are very cool! HOWEVER😬😬I really had trouble dealing with the changing background 😞😞it made me nauseous all through the video because I was focusing on the moves which were new. I really hope that the next new videos won't be filmed that way because I kinda enjoy not finishing a super Pam workout with a headache😂😬😬😅thanksssss

[@andrearieskamp5443]

Eins meiner all time favourits, dass wenigstens einmal die Woche gemacht werden muss. 🥰 Danke für dieses absolut geniale workout! Gerne mehr davon 😊

[@mistytudor8528]

Such a fun dance workout. I love these so much!! At least twice a week I like to dance as my cardio. I usually pick two 15 minute dance workouts for my cardio for the day. Dancing is such great cardio. Pam makes it fun for sure!❤❤

[@cecilefitfifty5432]

You are a source of motivation I am 52 years old and I enjoy doing sports thanks to music! Music gives me motivation! your videos are great ! you are the best 👏💪

[@LionSPH]

One of my absolute FAVORITE dance cardio videos! Sooo fun!

[@lissyblue970]

What a lovely scenery! 😍 I thought this is a nice and gentle workout, but "power" means sweaty...ups 😅Thank you for always smiling, it helps a lot 😇

[@jiajia2888]

amazing!!!!!!!!!!!

[@eyovanego4329]

Mir haben die videos besser gefallen als es noch keine cuts gab 🥲

[@luciepaterova9486]

Thank you, Pam... :)

[@mariaassenova5936]

Let's welcome summer 2023 in the best way possible 💃🏼💃🏼💃🏼🥳☀️ Pam, this new video fills my soul, your comeback will be remembered 🎉🎉🤩

[@jacintasntos]

Best dance workout from Pam!! But I prefer just 1 camara or if 2 one is closer like filming from the waist up. Also I’m sweatyyyy

[@Andromeda2976]

Absolutely burnt this workout. Thankyou!💦💜

[@schnicolettxx3192]

I love the video and I had great fun🧡💛💚!!! but tbh all these cuts annoyed, it was exhausting for the eyes and I leave the workout with a headache 😞

[@bee.s.c]

Thank you Pamela!! Dying right! 😅❤❤

[@racheljoris7616]

Could you do a workout including Bulgarian split squats?

[@a.b.2405]

Yes!! I would love to see this in another weighted work out!

[@CookinesiTube]

Hat super Spass gemacht`

[@sasiiik6720]

My lungs are retiring 😭💀

[@Sophie-lf9zn]

Pleeaase Pam give us a Taylor Swift dance workout 😭😭❤️❤️❤️ your dance workouts are amazing

[@lucinkasevcikova1147]

ew, fuck no.

[@trusfratedhooman9058]

OMG YESSSS

[@Wemenaw]

Hey pam! love the setting and moves. Maybe try brighter clothes so you don't get lost in the background?

[@Alexiouvasia.]

I felt like this was “just dance” hahha

[@tam_mirzah]

Never delete this masterpiece from the internet ❤❤❤.