10 MIN SWEATY ENDORPHINS - a good mood High Intensity Choreo // Dance I Pamela Reif

Unmotivated? Just start with this video & see how you feel afterwards! ♥︎ Wanna bet that you will be smiling and FILLED with endorphins? :) / Werbung
Endorphins = Happy Hormones
No time for sadness or grumpiness today - let’s rain those endorphins on you!
When I showed you Spoilers in my Insta Story at midnight, I got tons of „shit it’s nighttime, but I’m so pumped to do this right now“ messages. Haha that’s exactly what I wished to achieve!
I have to admit - I’m proud of this routine :D I even got Dennis to watch my performance during filming. Normally, he prefers to check his phone :D I think…
▸ the songs are first claaaasss. Plus, it’s easy to sing along!
▸ it gets me in a suuuper duper good mood. I start to smile latest at the 2nd song.
▸ it’s intense. Not an easy peasy lemon squeeze Dance Workout - but a combo of HIIT + hip shakes that makes you breathe hard. But WOAH that feels good.
This routine is perfect for you, if you like my:
- 12min HIIT the Dance Floor
- 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. Öwnboss, Sevek - Move Your Body
2. David Guetta, Becky Hill, Ella Henderson - Crazy What Love Can Do
3. LUM!X, PIA MARIA - Halo
4. Ava Max - Maybe You’re the Problem
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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.

[@reaanthi9601]

Let's just say, this is gonna be THE video that's gonna define my summer!

[@PamelaRf1]

🫣♥️ thank you!!

[@reaanthi9601]

@@PamelaRf1 No Pam, thank YOU!! Everytime I workout with u feels like a playground even though it's in killer mode🤣☠ Love you so much for being you🥰

[@Olivia_Suhendra]

@@PamelaRf1your welcome, we loved u so much 🤗❤️

[@caroqt]

@@PamelaRf1 pam we need more like this one but longer pleaseeee, it was so much fun

[@fuscia13]

Same 🏝🍹

[@indrawatisutanto]

Nothing better than feeling good after did your workout!

[@EvaAndCurtis333]

Yes!!!!

[@BB-my2nt]

Cardio and HIIT were always such a struggle for me, but with You its a different story! I'm actually having fun... Thank You so much for this Pamela! 💗

[@mamajune3864]

As a 65 year old who is overweight, this is really helping me, I’m on day 9 of the 2023 challenge and I wanna thank you Pamela 😘

[@miklq8004]

GO MAMACITA !!! you got this 💪🏽🏋🏽‍♀️🧘🏽‍♀️

[@Theroow]

You got this

[@donaldsamoyed23]

That is so cool that you also do Pamela Reif Workouts !!!

[@vv-te8cb]

@MdoubleHB Jesus man this threat was so wholesome why u gotta ruin that?

[@nuwiyaamal5939]

YOU GOT THISSS!!!🔥

[@kristiades2039]

Please allow me to introduce you to my therapist Pamela, we meet 6 days a week. She kicks my ass with a smile and leaves me feeling 10x better every time 💗

[@PamelaRf1]

awwww can’t wait to meet you again & again! 🥸

[@Olivia_Suhendra]

@@PamelaRf1 I want to meet u but every group B at Wednesday and Saturday I have to school and tomorrow I school ;-;

[@user-ho8jp4sp4r]

@MdoubleHB the fuck-

[@gaborpakozdi]

it‘s true that money doesn‘t bring as much happiness as workouts like this from you, Pam! ❤️

[@luciefronkova6665]

but it buys you cashew caramela :D

[@myawaldorf6023]

Bro gimme your money then 😂

[@luciefronkova6665]

@@myawaldorf6023 me toooo! Can we split?

[@myawaldorf6023]

@@luciefronkova6665 sure thing 😂

[@asr4405]

Donate some here then.

[@subhangisubhadarsinisahoo2059]

Hands down the best dance cardio I've ever done ! Never been happier during and after a workout. Can't believe this exists!!!

[@sunnili5641]

last song was a whole therapy lesson🥵

[@yoanadacheva2725]

we appreciate videos like this, especially that type that fits perfectly between HIIT and Cardio 🥰

[@meghantownsend9147]

These are my favorite!!

[@eftalya8652]

jes i want it toooooooo

[@deikem.8164]

Das beste Tanzvideo von dir Pam, nicht eine Übung bei der man denkt „meh… nicht schon wieder“. Ich könnte es 5 mal hintereinander machen. Bester Mood booster ❤️

[@Juli-jw4wo]

the boxing gives me soooo much energy! Honestly, the whole choreo in this video is amazing

[@lorenzacappuccio8884]

Absolutely adored this workout!!! This is one if the (if not THE) best choreo you ever made! Every single song was enjoyable, especially the workout on the first one! You could insert it 4x a week in my plan and I would still be happy to sweat for this!

[@Zee107B]

You said that too soon , the bad bitch workout she made was 👌😍the choreo was on point, but they are both really great 🔥

[@nath1882]

The names of the exercises are so good, love the creativity of both names and of course the routine!! You're amazing, Pam!!

[@supwintphyu1991]

This video felt so fun to dance along that I didn't even notice any feeling of breathlessness. Your guidance always help me to stay healthy and fit during difficult times Pamela.

[@embracethelight9112]

This is one of my all time favorite workouts. The last chunk brings me to happy tears every single time.

[@Lordjingjing]

Omg, Pam outdid the cardio just again. Love everything about it. So hyper and fun

[@hannap8318]

I was already soo excited for this workout when I first saw it in her story. The music is simply so perfect! Thank you Pam for creating workouts so fast. You're genius! ❤️

[@jtur7103]

Musik: 100% Übungen: 100% Spaß: 1000% Ich liebs 😍 hast dich wieder mal selbst übertroffen!

[@brittamsel]

by far my favorite dance video!!! puts me in the best mood

[@user-yd6rc4ut2w]

"Move your body" comes as a close second after "I follow rivers" in best choreography❤️ well done once again dear Pam! I was so angry today (had my reasons) but after doing this workout I was "not mad anymore"💓

[@eatbakelove7945]

The last song and the moves was 10/10, loooooved it! Best cardio-dance-video so far!

[@selinsfuchs9670]

Ich kenne keinen Menschen, der sooo verdammt dermaßen gute Workouts erstellt. Ohne Spaß, pamela du bist einfach so unglaublich wertvoll. Ich kann nicht in Worten fassen wie unfassbar toll ich deine Arbeit finde!!! ❤️❤️❤️❤️❤️

[@asmaa_vlog_85]

I just randomly found her channel in my recommendation now i'm obsessed with her videos she's so freaking talented.♥️🍡💗💕🍨🎂🥰💖🍧🍭💘🥳🎡💖🎉✨🎂💞🎠🎠🧁🥰♥️🫂♥️🥰💖😍🍓❤️😍🤭💗🎉

[@Victoriawlh]

I need a 20-30 min dance cardio routine with breaks 😍😍😍

[@jolina_jolina2793]

Video Idea: a 🏖summer vibes🏖 workout. It’s a dancey cardio like this but with music that feels like summer holidays, beach and happiness. I'm so in the mood for summer and I'd really love something like this. ☀️♥️

[@rahafsay5708]

I still don’t believe this content is FREE you change lives pam thank you ❤️ all the appropriation and love ❤️❤️

[@ntenizmolla7611]

This is my fav by far. I'm training with you 2 years now every day. I love working out with you. Thank you so much ❤️🙏

[@olinixi2057]

omg the choreo for the last song!!!! im living for it

[@melanielake99]

Thank you for putting “you choose.” My mom can’t do the plank jumps and always wants a modifier!!!

[@gaborpakozdi]

Maybe You‘re The Problem takes me to a level of joy I haven‘t felt since trying Best Of HIIT for the first time! ❤️

[@amelie251]

WOWWWW this has to be my FAV dance workout yet !!! Great song choices and the dance moves are just 🤌. When I tell you the biggest smile came on my face when this was posted! I was looking forward to it so much and it definitely boosted endorphins!! 🥰❤️ Thank you so much Pam

[@Juli-jw4wo]

I have to say this is even better than the Happy Cardio Workout! It's soooooo fun!

[@carinapopa735]

It's great how you can make me smile during your workouts. Thank you so much for making me love sports! With the help of your exercises I managed to lose 20 kg in 11 months, I changed my lifestyle and now I focus on what really matters! You are amazing!🥰

[@PamelaRf1]

Wow well done!!! 😍😍😍 that’s so amazing, I’m proud of you!

[@lupin741992]

This was indeed so fun that I did it twice back to back. Thanks Pam! 10/10 Fun, 10/10 Sweaty Workout , 10/10 Music :)

[@possumsbutt]

I've never had a cooler training before. You're amazing Pamela, honestly, thank you so much. So happy I found you.

[@annarosetiernan]

I have never felt better after a workout AAAH tysm

[@karenke204]

This was a heart to heart dance 💃! I love it!!!! There’s no way I cannot be happy all day with this!

[@HamdaAndNouf]

i didnt think the dance/cardio videos could get any better but i guess i was wrong!! defff a new fav

[@PamelaRf1]

Thank youuuuuu 🕺🏼🕺🏼🕺🏼🕺🏼

[@user-do1ov1gv7p]

Generally a fan of dancy workouts, but of all the many many online workouts by Pamela and others that I‘ve done, I have to declare this to be my absolute favorite I guess 🎉 thank you! :D ❤

[@hannahlangridge9331]

this is genuinely the best video she’s uploaded

[@adrijathakur859]

I was just checking my workout plans for today in the pam app, and found this as today's first workout 😁😁😁🔥❤

[@emmanuellaanyanwu3718]

You know you can do it in any order right?

[@adrijathakur859]

@@emmanuellaanyanwu3718 Yeah, but I prefer doing it as suggested

[@luciefronkova6665]

@@emmanuellaanyanwu3718 wait what-

[@Beas.digitaldiary]

THANK YOU PAMELA, your exercise titles never disappoint . My fav move : still angry

[@truthmatters5170]

Let’s just appreciate the fact that Pamela’s programs are totally free, accessible and helped so many people around the world! 😊🤚

[@ishaawasare4249]

Perfect hiit+cardio This is going to be my 2nd favourite workout after 12 min sweaty workout routine for sure⚡

[@kotek642]

I feel endorphins rushing in my head, I can’t stop smiling. I was afraid at first, but then I was having so much fun!!! Favorite dance workout eveeeer❤

[@mariahann8685]

I'm always terrified of her new workouts but I always end up loving them to 🤣

[@karlahyman7034]

you are golden , this is the best good vid I have ever done!!!!

[@hanaurbanova1348]

I am sitting in the bus while watching this but this video gives me such an energy that I would love to just stand up in the middle of the aisle and start to exercise with you 🤣❤️ great video

[@afarzy2440]

I love how happy Pam is during the workout,it brings so much motivation to wipe our tears away and smile😂🥲❤️

[@gaborpakozdi]

okay, wow!!! i just have finished my first round of sweaty endorphins & i don‘t think i‘ve been in love this much with a workout since the best of hiit! 😅😍😍 11/10, i forgive you for every torture you put me through 😮‍💨

[@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! 💞💞💞

[@AnnOreshkova]

Спасибо! И тебе!!!

[@blackhorse-nu3bz]

attention seeker and manipulative...

[@sultryzucchini9453]

I did this twice today. I’m addicted to the choreography! 💜💜

[@katha_gilli9254]

I love this workout! ANGRY CHILD!!!!!

[@reesefeiii]

Everytime you make a new dancy cardio it makes me feel so hyped and excited to do your workouts that day 🤩 This was so fun that i wished it was longer xD

[@lindinalalala9918]

Honestly I've been following you for three years but, it's been only two month of me doing this workout and I still can't get tired of it. ☺ It's so therapeutic. I can't thank you enough Pam ❤❤❤

[@majorg1731]

This is by far one of my favourites, thanks Pamela por everything, queen as always ✨

[@chloecornet3919]

This video felt so good omg!! Ready to start the day right! Thanks so much Pam for making us working out and feel good in our body 😍😍

[@lauraherrera4435]

I loved the diagonal move! The one I went for the second time 😌

[@yvettgong2484]

As a Pam fan for years, this one easily made it to top3😍

[@nataliemelchionna684]

This is saving my life xx its not about intensity its about moving your body and you do it so well. You make me laugh and cry all at the same time

[@keshiabianca7080]

The song: Crazy what love can do 💃 Me trying to follow a new high intensity: Crazy what Pam can do 😩😲

[@ebere.an7]

😂😂😂😂 how apt!

[@isijacob2359]

Well, now I am awake and in a good mood - thank you Pam ☺️☀️

[@lize-marisnyman8132]

still one of my favourites... 'not mad anymore' is true every time I get to the end, singing and super out of breath. Thanks Pam, you're the best for making these fun workouts!

[@tini.die.erdbeere]

Ich hatte noch nie so viel Spaß, Energie und Motivation bei einem Workout wie bei diesem hier, ich LIEBE es und jede einzelne Schweißperle, die ich dabei vergieße!!🥳💃❤❤

[@elsaamanda5999]

I've never smiled this much during a workout!!❤

[@furu5811]

I just woke up, and this workout just made my day 💙

[@nastjagovekar8941]

my favorite cardio of all time!!

[@oceancat0450]

That Move Your Body song gets me so pumped!!!!

[@heleaan]

Das Workout BOCKT EINFACH SO KRASS 😍😍. War eben am Dauerlächeln. Mache gerade eine schwere Zeit durch. Aber Sport gibt mir immer so viel Halt.

[@nikastipkova1135]

This was such a party in my living room...better than any club 🤭 Thanks, Pam💪😊

[@amandapopson2872]

I have a love/hate relationship with this video haha. Honestly though, you have changed my life when it comes to health. I have been using your videos since January, half hour every day except Sunday, and I have lost 25kg. Your workouts make it easier to get up a 5am and workout before starting my day. I look forward to more videos and just being able to up my intensity! Thank you so very much from the bottom of my heart.

[@isa203]

The happiness after this workout it unbelievable

[@annebonbon9766]

Mega Workout! Dauergrinsen pur. 😁 Du übertrifft dich jedes Mal immer wieder aufs Neue, Pam 😍

[@3dgaming620]

Almost 2 years ago I found you through one of your dance workouts and fell in love with working out and moving my body and sice then I have never looked back 💕💕 Thank you 🙏

[@jdischer3841]

Eins der besten Workouts seit langem! Hatte instant gute Laune und mega viel Motivation bei dem Liedern🤩(besonders das 1.)

[@rowan9884]

oh my god i LOVED the last one!! those kinds of good workouts with the individual little dance for the chorus is SO fun and it's really funny and motivating to see the different names for the moves and guess what's coming next. i'm definitely going to be coming back to this one and maybe even skip my pre-last-song break....

[@anna-bl6gi]

I took the last couple of days to rest and today I decided it was time to go back on track. And this workout just boosted my motivation on a whole new level. Pam, you did it again. I was smiling my butt off throughout the whole workout. Thank you, thank you, thank you. xx 💜

[@maximevandamme8445]

This is just one of my all time favorites of you! I always feel so energized and happy after doing this that I want to workout more after this one :D

[@HuongLuu-w4j]

Mới tập thấy rất nản không muốn kiên trì nhưng càng ngày tập càng thấy ghiền.ngày nào k tập thấy thiếu thiếu.mọi ng cố lên nha❤

[@user-kq7pv3pr6j]

Chị tập mấy ngày thì quen động tác. Mình tập ngày đầu 1 xuất thôi đã mệt

[@truong2339]

k biết 10p này mình tiêu bao nhiêu calo v ạ

[@HuongLuu-w4j]

@@user-kq7pv3pr6j tầm 1 tuần mk quen nha b .B chưa quen cứ tập chậm thôi nha.Nhanh như video là bị mệt đuối đó

[@BảoNhiHàPhạm]

chị có kết hợp với ăn kiêng hay tập thêm các bài khác không ạ, với lại lịch trình tập ntn ạ

[@thuhahahihi5338]

Tập hiệu quả không các chị 😂😂😂

[@Tsvetana456]

Es war ein unglaubliches Training, ich habe mich noch nie so energiegeladen gefühlt. Danke Pamela😻😻😻

[@tinameowi]

from today this video is gonna be my top 1 cardio workout whenever I feel unmotivated and exhausted ❤️ I've never felt so happy after exercising like this before🥰 You're my life-saver Pamela ilusm❤️

[@sofiya8251]

Yess! So happy you made it! Will do soon when it's about two o'clock! UPDATE: This is the bessst!!! I didn't even get tired of plank jumps only more energized lol!!

[@yanhuantan4083]

I'm surprised too that I'm not that affected by the two rounds of plank jumps. This workout was so well designed!

[@sofiya8251]

@@yanhuantan4083 I agree!

[@Jsgrx]

Did it twice because it was so fun 🫣 I know we all say “this is the best workout so far” after Pamela drop a new one but… THIS is for real the best one so far 💪🏼😍🗣

[@lilian7885]

I’m not sure how many times I’ve already done this workout. But I still love it so much!!!

[@dadadodo123]

Best begining of the day, thank you for this workout ❤

[@lillyloruna7663]

Love your new workout. Already did it two times and even sweat is running in my eyes, I can't stop smiling. Super good mood workout. Thanks for always find new ways to keep us smiling and fit. I appreciate that. 🥰

[@larissasenkel7746]

i've done this workout nearly every day since you released it and it just never gets boring! Thank you pam!!!

[@youngsixty7395]

Who else is lying down in bed and thinking they would do this later? 😀😂😀

[@quinnitang9233]

My favourite go-to cardio to end my workouts. Fun and punchy that makes me feel so good that I've done a great workout for the day! Thank you Pamela for always giving us the best! Looking forward to your new dance workouts 💓

[@elizabethvaluu]

This is sooo fun. Honestly i wish it was longer. I even repeat some parts 🥰🥰

[@amreikiling8583]

So either the endorphins from my previous workouts are kicking real hard right now or this workout just makes you happy like crazy!

[@sabine101210]

Pamela, es la primera vez desde que empecé a hacer ejercicio hace 5 meses que disfruto una rutina de cardio. Le he dado a repetir nada más acabar. No sabes cuánto tengo que agradecerte 💪❤️

[@awesomepkxdplayer54]

I see all other workout videos and end up being here everytime! Im literally addicted!!!

[@oliviahancova3168]

GOSHHHH! Love it❣️ After my yesterday's exam it was muuuuch needed. Sooo energetic, make me so happy, and even my endorphins are happy 🤪🤣

[@uuuuLma]

Didn't feel like working out today, then I did this workout and now my day can begin 😁🔥❤

[@adrianarye695]

Anyone Eurovision fan here? I was screaming happiness when I heard Halo from Austria! Thank you Pam, great workout!♥

[@lucia8318]

I COMPLETELY LOVEEEEDDDD THIS DANCE WORKOUT, GUESS THIS IS GONNA BE MY PERSONALITY FROM NOW ON.

[@dikarrv]

Definitely super loooove it! Can’t say i really LOVE any of the previous cardio workouts, but this one is perfect for me! Great music choise (i was enjoying it soo much and i have such an incredible mood now), catching names for dance move, and for sure the moves themselves 😍😍 Thank you a lot, Pam ❤️

[@_leaa__7334]

wow this dance party is fu***ng amazing! Can't imagine a better start into this day! Endorphin Level 10.000!!! THANK YOU - Lots of love for uu

[@PamelaRf1]

♥️♥️♥️♥️♥️ lots of love back!

[@aileen_lai]

Loving Pam’s dancing workout 💜💜💜💜

[@abolnotabol3060]

I LOOOOOOVE this workout, I´m not lying when I say I do it twice a day.