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

  • Published on Sep 21, 2022 veröffentlicht
  • We can also call this - Sweaty Endorphins, Vol. 2 ♥︎ Start this video and you’ll be filled with happy hormones afterwards :)
    PS: sweat on your forehead comes for free :D / Werbung
    ▸ 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
    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.
    ➞ my Pam App ♥︎ Free workout plans (11 versions, different fitness levels), lot of recipes & tips:
    ▸ 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 if you want to share your transformation or training on Instagram :) I always check the posts!
    I update my workout playlist weekly & it's available on Spotify, Apple Music, etc. ♥︎
    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
    Business Contact:
    unterstützt durch Warner Music Germany
    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.
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Comments • 576

  • Emily Yan
    Emily Yan 2 months ago +347

    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!

  • Indrawati Sutanto
    Indrawati Sutanto 2 months ago +374

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

    • quocodile
      quocodile 13 days ago

      ;) hehe

    • quocodile
      quocodile 13 days ago

      I'm also feeling great watching this workout dance routine! Many thanks er, Pamela, is it? With much love! Xo
      .. now, time to peel myself off the couch.

    • Wheal
      Wheal 16 days ago

      @MdoubleHB I am carnivorous meat eating dumb child will I suffice what is a raw vegan

    • Vitalina Kushneruk
      Vitalina Kushneruk 17 days ago

      ​@Jengoesnuts Jenny

    • Bibika Chhetri Giri
      Bibika Chhetri Giri Month ago

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

  • K
    K 2 months ago +142

    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♥️♥️

  • daniela
    daniela Month ago +76

    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!!! 😭😭

  • Ana Gacic
    Ana Gacic Month ago +46

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

    • ASR
      ASR Month ago +2

      The feeling is indescribable?! Isn't it?

  • Rebeka Toth
    Rebeka Toth 2 months ago +71

    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 🤍

  • Invisible Tony
    Invisible Tony 2 months ago +71

    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 😊

  • sheridan
    sheridan 2 months ago +60

    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💗

  • Cambelss
    Cambelss 2 months ago +74

    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 ♡

    • Crystal
      Crystal 2 months ago +1

      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

    • Maria Assenova
      Maria Assenova 2 months ago +1

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

  • Gábor Pákozdi
    Gábor Pákozdi 2 months ago +47

    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! 🫶🏻

    • MdoubleHB
      MdoubleHB 2 months ago

      I am looking for a raw vegan girlfriend, who is in very good shape.
      If you are a beautiful raw vegan girl with blue or green eyes and sufficient intelligence,
      then respond to this post and I will put you on the list for consideration.

  • Introverted Anonymous
    Introverted Anonymous 2 months ago +35

    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!💗💖💝💋

  • Koralyn Saint-Remy
    Koralyn Saint-Remy 2 months ago +20

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

  • Adriana Martínez
    Adriana Martínez 2 months ago +19

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

  • Sarah Blanchard
    Sarah Blanchard 2 months ago +32

    🥳 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. 🙂

    • helpline @Jeremyethierfitness
      helpline @Jeremyethierfitness 2 months ago

      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⬆🎁••

  • Darth KittenKat
    Darth KittenKat Month ago +10

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

  • JJ Y
    JJ Y 18 days ago

    Finished my workout with this one! Feels so good🔥🔥🔥

  • hi
    hi 2 months ago +25

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

  • snkrsmel
    snkrsmel 2 months ago +2

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

  • Jennifer D
    Jennifer D Month ago +3

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

  • eroi bior
    eroi bior Month ago

    I was so excited for this!! And as always you never disappoint, this was so much fun!! Thank you Pam

  • lxsa_2002
    lxsa_2002 Month ago +2

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

  • Bar Alkoby
    Bar Alkoby Month ago

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

  • Sarah P
    Sarah P 2 months ago

    Love the dance workouts! Keep 'em comin’! 💚

  • Nabil Abd Malek
    Nabil Abd Malek 16 days ago

    THIS IS MY FAVOURITE ONE TO DATE! Thankyou Pamela 🫶🏽🫶🏽

  • Oana Jarcov
    Oana Jarcov 2 months ago

    I did it twice, at the start and at the final . full of good energy ❤️

    GREEN CLOVER Month ago

    Love this much!!!! Wow this is great… thanks for the inspiration..

  • Martyna Dutka
    Martyna Dutka Month ago +1

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

  • Sofia Matos
    Sofia Matos 2 months ago

    Thank you so much for your energy and joy PAM!!! Feeling so amazing right now 😄 God bless you, keep shining! ✨

  • lacvi
    lacvi Month ago

    I had so much fun doing this! Thank you so so much!!!!

  • Thanh Heu
    Thanh Heu Month ago

    Thank you Pam for this amazing fun workout. I did need it now and your workout lifted up my soul ☺️✨🔥

  • Dominika Stoláriková
    Dominika Stoláriková 2 months ago

    I absolutely loved this one!!! Probably my new favourite workout😍💃

  • Christina Mikha
    Christina Mikha 2 months ago

    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!

  • Ela
    Ela 2 months ago +4

    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❤️❤️❤️❤️

  • Juan Mata
    Juan Mata Month ago

    What a great workout ! Thank you for being so inspiring and gorgeous!

  • Sofiya Kolesnyk | PHYSICS

    Such a good routine!! Very good for early morning workout motivation!😂

  • frxnci
    frxnci  2 months ago

    I was so excited for this!! And as always you never disappoint, this was so much fun!! Thank you Pam ❤

  • 689777
    689777 2 months ago

    Amazing, just when I was looking for a nice cardio workout that is all about dancing it out!

  • Eline Vrlt
    Eline Vrlt 2 months ago +10

    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.

  • Priyanka Verma
    Priyanka Verma 2 months ago +1

    Really loved it.. Just the perfect moves to uplift the mood and a good start of the day.. Love from India ♥️✨

  • Coleen joy San pedro
    Coleen joy San pedro 2 months ago

    This is perfect, thank u pam for making this one. I love you💕

  • Nikki Espinosa
    Nikki Espinosa 2 months ago

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

  • Sarah 12
    Sarah 12 2 months ago +1

    I started today my workout with this dance workout and i am so energised!!!

  • Missci 8
    Missci 8 2 months ago

    Got tears in my eyes from my workout because it was so much fun and it woke some memories inside me🥺🥺❤❤🙌🏻😍

  • H H
    H H Month ago

    love this one!!!!!!! so effective and amusing !!!🥰😝❤❤❤

  • Elsa
    Elsa  Month ago +3

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

  • nunu🤎
    nunu🤎 2 months ago

    ive been slacking so much and this is exactly what I needed !! thank you

  • Celine Marlin
    Celine Marlin 2 months ago

    that is such an amazing workout, i love all of your dance workouts, but that is definitely the best! thank you so much pam!!! 🎉❤

  • Dani - Amor Perfeito

    I love this workout! Thank you so much Pamela 🥰🥰🥰🥰

  • Anna Izquierdo
    Anna Izquierdo 2 months ago

    I AM SO FREAKING HYPED AFTER THIS WORKOUT!! Honestly, I love it sooo MUCH! ❤

  • cameron
    cameron 2 months ago +5

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

  • Marie Wetzel
    Marie Wetzel 2 months ago

    this workout is such a mood booster! I was feeling down, now I'm energized and motivated! THX PAM

  • lari
    lari Month ago

    I've been working out with Pam videos almost 2 months and this is definitely one of my favorite dance workouts of her ❤️❤️

  • Sofia Almeida
    Sofia Almeida 2 months ago +1

    Pamela, i had so much fun doing this workout! Please do more of this. :)

  • Oana Jarcov
    Oana Jarcov 2 months ago

    Full of energy and joy , thank you ❤️😘

  • snkrsmel
    snkrsmel 2 months ago +1

    This is a 12/10!! Your vibe + mood hypes me soo bad! Perfect start right into the Weekend! ♥️💃🏻🥰

  • Dan Marisse Batac
    Dan Marisse Batac 2 months ago +19

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

    • helpline @Jeremyethierfitness
      helpline @Jeremyethierfitness 2 months ago

      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⬆🎁°°

  • Oksana Kurdjukova
    Oksana Kurdjukova 12 days ago +1

    I'm good I'm feeling alright!!! 💖💃🏼🔥 Thank you Pamelaaa!! It can never be boring with you! ❤️❤️❤️

  • Lucia giann
    Lucia giann Month ago

    Quanta energia! Che bello, grazie 🎉

  • Adelyne Barentin
    Adelyne Barentin 2 months ago +4

    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!

  • Mobina
    Mobina 2 months ago

    Thanks for creating such an interesting workout 🥰🥰

  • meowow
    meowow 21 day ago

    Fr a mood booster!! If Pam had dancing classes I'd definitely come, thank you for this have a good day ♥️♥️🌻

  • настя даценко

    I really like YOUR dance workout! It's sooo cool!!

  • Sumina Poudel
    Sumina Poudel 28 days ago +4

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

  • BC
    BC 29 days ago

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

  • Izula
    Izula 27 days ago

    I truly love this workout, it's easy to follow and you can actually burn a lot of calories. Great!!!

  • NeyshaNichole20
    NeyshaNichole20 2 months ago

    This is my favorite HIIT/dance workout you've done. Instead of doing the hit hit hooray from the beginner plan I had to do this one this morning! I love the new music and it fits perfectly with everything. And of course you look beautiful as always! ❤️
    Thank you Pamela!

  • Bettina Seidl
    Bettina Seidl Month ago +1

    Absolutely in love, can not thank you enough in words, for all the effort and work you put into this new dance workout!☺️🕺🏼♥️🙏🏻♥️♥️♥️🪄💎✨

  • David Meléndez Morales
    David Meléndez Morales 2 months ago +1

    So fun! So much positive energy!! Great job!!

  • Rosalee the PiCATsso
    Rosalee the PiCATsso 2 months ago

    I loved this workout! Telling all my friends about it... thank you xo

    • helpline @Jeremyethierfitness
      helpline @Jeremyethierfitness Month ago

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

  • rachel19841984
    rachel19841984 Month ago

    I loveeeee this one !! ❤ thx!!! You’re really the best❤

  • Mai Khanh
    Mai Khanh 2 months ago +1

    I’ve just finished the workout! Super funnn and sweatyyyy girl!!! The ending caught me surprise though! Love this so muchhh!!💖

  • Amy Luo
    Amy Luo 2 months ago

    I was feeling so sleepy before work this totally woke me up and put me in a good mood!

  • Lutfah Firfirey
    Lutfah Firfirey 2 months ago

    Awesome Dance HIIT workout!! 💃🥵💯👍🔥

  • px l
    px l 2 months ago

    Omg I super love this workout! I most likely wont come out alive after attempting it but i will be a happy dead 😂
    Need more of such workouts to bring me out of depressive moods

  • Hannah Heil
    Hannah Heil Month ago

    Such a great workout, fantastic dancing vibes and sweaty i do love it😍😍

  • Jutta Jäntti
    Jutta Jäntti 2 months ago

    I just watched this and laughed so hard! 😂 Love it, got to try it someday. ❤️

  • Maria Assenova
    Maria Assenova 2 months ago +16

    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 🔥🔥💃🏼

    • Maria Assenova
      Maria Assenova 2 months ago

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

    • Layan Layan
      Layan Layan 2 months ago +1

      Congratulations, for your comment on Pamela's Instagram story

  • ate arl
    ate arl Month ago

    this is a bomb!!!! i already shared this to my friends and fam. I'm sweating and feeling great at the same time💪
    Thanks a lot Pam 😘

  • חני סקורי
    חני סקורי 2 months ago +1

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

  • Teneshia De Jager
    Teneshia De Jager 2 months ago +1

    Once I learn these moves - I will be unstoppable. 🦸🏼‍♀️💥 LOVE IT THOUGH EVEN WITH MY TWO LEFT FEET!!😂♥️

  • Veronika Ježová
    Veronika Ježová 2 months ago

    Wow, i thought i can't do it but it's such a fun. I love your videos❤(hi from your Czech fan

  • slida emif
    slida emif Month ago

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

  • E-Lena
    E-Lena 7 days ago

    I love this workout sooooo much💕

  • Thái Bình Mai
    Thái Bình Mai 2 months ago +2

    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.

  • loiny zen
    loiny zen Month ago +1

    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.

  • Fenty88
    Fenty88 2 months ago

    Your every video becomes my Favorite, wow Pam I have no words.. Thank you so much for everything you do!! you are the Best💯😎❤

  • Remelyn Breault
    Remelyn Breault Month ago

    OMG!!! This is the best dance HIIT ever!!! Pam you nailed it!!! 👏👏👏😍

  • Maria
    Maria Month ago

    you help my mental health so much. it's from last year that thanks to you, Pam, i stay focused to my goals and i feel better with the image of myself. if i didnt give up its honestly thank to you. even your smiles while dancing and every other details make you special and unique. 💕

  • Megan Sparger
    Megan Sparger 2 months ago +2

    love this so much! the music pumps me up 💪

    • henrygunter.x@gmail.com)
      henrygunter.x@gmail.com) 2 months ago

      hello, I'm sorry to bother you, I came across your post here. I don't come often, I only come here to listen to my favorite songs. I want to be your friend. please my email is above. I want you to email me. I will appreciate. thank you. ☃️☃️☃️☃️☃️☃️☃️

  • Isabella Moonshine
    Isabella Moonshine 2 months ago

    I lovee it!! it's my new fav workout.
    Your workouts are still better and better. Keep doing what you're doing, you always make my day nice. Thank you Pam ❤️❤️

  • def5826
    def5826 2 months ago

    I love this workout!

  • Еліза Вишневська

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

  • k1erst
    k1erst 2 months ago +1

    yes yes yes i have been so excited for this ever since your Instagram stories! thank you! ❤😍

  • Suvidhi Jain
    Suvidhi Jain 2 months ago +1

    This was badly needed after a super stressful day . Thank you 🥰
    Will be adding it to my routine...

  • Lena Degenhardt
    Lena Degenhardt 2 months ago

    This one made me so happy 😍

  • Crystal
    Crystal 2 months ago

    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!!!!

  • Nicole
    Nicole 2 months ago +1

    A smile on my face, sweat on my body - I love it!!!! 🔥

  • Ayadeyopougon F.
    Ayadeyopougon F. 2 months ago

    Yes! I hiit workout I can do without dying on the floor. Gives me Happy sweat vibes.

  • Paulina Sławińska
    Paulina Sławińska 2 months ago

    Today is my birthday soo this dance workout is a perfect gift! 🎁 It felt like a party and I can't stop smiling 😁❤ Thanks Pam! 🥰

  • Pytsje
    Pytsje 2 months ago +1

    WOW! I loved every minute off it! usually i am not a cardio girl but this made me smile big time! :D Thank you Pam for this masterpiece!!