10 MIN R&B DANCE WORKOUT - a little sexy, a little gangster & for sure SWEATY! / Pamela Reif

the COOLEST Dance Workout so far ♥︎ with a really sweaty, high energy end! / Werbung
a new DANCE WORKOUT to R&B music! I know I say this every time, but I think this might be the most fun out of all my dance workouts :D
I can even imagine doing this after any kind of workout session, just to have a sweaty end!
▸ a mix between sexy & cool
(Barbie meets Gangster haha)
▸ dance moves are a bit more advanced
▸ you gotta learn the choreography for "Low" (3rd Song). I did an Instagram voting and 85% said they can nail this, if they watch it a couple of times haha!! I believe in you guys.
▸ the end is sooooooo sweaty. Might be my favorite part! Similar to "Hey Mama" of our Happy Dance Workout :)
▸ ... get ready to shake those hiiiiips ♥︎
▸ Ciara, Flo Rida and some beautiful Oldies.. they really brighten up my mood!

Don't worry if you can't follow everything perfectly in the beginning. You'll get the hang out of it after doing it once or twice - I'm sure!! :)
PS: we had to film this 4 times until I finally nailed it haha. Dennis was ... not amused.
▸ you can find FREE WORKOUT PLANS on my Instagram Channel. 30min, 45min, Beginner Friendly combinations & a DANCE plan. Check out the Highlight Bubble "Workout Plans" for that.
➞ Instagram pamela_rf
▸ use #PamelaReif if you want me to see your workout pics and videos!

▸ I update my workout playlist weekly & it's available on Spotify, Apple Music, etc. ♥︎
1. Faith Evans - Love Like This 0:00 - 3:34
2. Lil' Kim - Lighters Up 3:35 - 6:09
3. Flo Rida feat. T-Pain - Low 6:10 - 7:54
4. Ciara - Level Up 7:55 - 10:59
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.


  1. Liwia Mozdziesrka

    Liwia Mozdziesrka

    37 minuti fa

    Thank You!

  2. Nour Ezzeddine

    Nour Ezzeddine

    21 ora fa

    So funn

  3. Rieke Bruns

    Rieke Bruns

    3 giorni fa

    this was my first workout after i broke my foot at the beginning of the year. Hell yeah, that felt good :D

  4. Nina Mizuki

    Nina Mizuki

    3 giorni fa

    How many calories?

  5. SodaAvenue


    4 giorni fa

    Really love some of the dance steps! can someone please shed some light on which type of dance style this is please? esp some moves from 1st song. (or maybe suggest which sub dance genre i can try for a novice) tia!

  6. 3DHDprod


    4 giorni fa

    It’s the hard R for me.



    4 giorni fa


  8. J. Feld

    J. Feld

    4 giorni fa

    Did the HIIT intensity burn a lot of a calories workout before and now I did that. Am I a hero now?

  9. Kylie


    5 giorni fa

    feeling really out of it and tired today because uni started today, but I felt so much better and less stressed out after doing pam's workouts, always thankful for her

  10. Chelsea Tuffin

    Chelsea Tuffin

    5 giorni fa

    How many calories do you burn? X

  11. Appo Lonia

    Appo Lonia

    7 giorni fa

    "Happy because of food" " Food is ready, dance" 😭😭 I found my soulmate hahaha

  12. Anna Katharina

    Anna Katharina

    8 giorni fa

    Hi! How many calories did you burn roughly? Would be nice to know :)

  13. dumdum ae

    dumdum ae

    8 giorni fa

    Love it 👍🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻

  14. Chantal Pytlik

    Chantal Pytlik

    9 giorni fa

    "Food is ready dance" 👍❤️always

  15. Lorenaa 20

    Lorenaa 20

    9 giorni fa

    Omg! This is a real cardio....i like it but it kills me

  16. Susi Don Cabose

    Susi Don Cabose

    10 giorni fa

    Niiice , das mache ich gleich Mal nach , freue mich schon sooo sehr !!

  17. TikTok Daily Compilations

    TikTok Daily Compilations

    10 giorni fa

    Hey, please marry me

  18. Tara N

    Tara N

    11 giorni fa

    I honestly cannot believe I would actually say and believe myself when I say I enjoy working out each day because of Pamela! If you told me to do high knees for HIIT I would tell you to get lost. Level up? GET THOSE KNEES UP, UP, UP!

  19. Sophie C

    Sophie C

    12 giorni fa

    Starting a new day with good vibes as usual ! 🎉🎶🎶🎶

  20. Sen Raj

    Sen Raj

    12 giorni fa

    Nice T

  21. Pamela Arellano

    Pamela Arellano

    12 giorni fa

    I really loved this! Thank u! xo

  22. Olivia Suhendra

    Olivia Suhendra

    12 giorni fa

    Pam went I finish during R&B WORKOUT MY BOOTY IS BURNING

  23. Nicole Borneuf - Callan

    Nicole Borneuf - Callan

    13 giorni fa

    Such a good find. As an oldie trying to lose a bit of weight this is so cool and fun to do

  24. Maxi Gröber

    Maxi Gröber

    13 giorni fa

    16 Jahre hartes schwimmtraining hat mir nicht solche Oberschenkelmuskulatur gebracht wie dieses workout

  25. Elif Başcıl

    Elif Başcıl

    13 giorni fa

    this one is my faaav dance workout !!! I don't understand 10 min how was end!

  26. Wyspycremes


    14 giorni fa

    “gangster squat” lol 😂

  27. Chanel Risse

    Chanel Risse

    14 giorni fa

    Wer macht auch immer diese „Endstellung“? 😂

  28. Isabel Adison

    Isabel Adison

    14 giorni fa

    I'm in love with this workout, so fun!!!

  29. Anant Narayan Dwivedi

    Anant Narayan Dwivedi

    14 giorni fa

    I did pam's HIIT workout , abs and yoga workout, Jason Derulo workout chloe's HIIT workout. Still motivated thought of doing this optional workout for Saturday... Little did I know I would end up getting cramps in my stomach 🙂

  30. iam azalea

    iam azalea

    14 giorni fa

    Super love this dance workout!! One of my fave among pam's dance workout now. 💯✨💓

  31. malu


    15 giorni fa

    who is here after the booty workout?? 🥵

  32. yy l123

    yy l123

    15 giorni fa

    so hyper when I saw the word FOOD. Need to include this technique in other videos Pam!

  33. Weronika


    15 giorni fa

    THIS IS THE FAV ONE!! Pam, please do the R&B Dance Workout part2 or maybe something LATINO's? :)

  34. Dying on the inside and out

    Dying on the inside and out

    15 giorni fa

    I didn’t realise how little rhythm I had till I started doing these dance workouts

  35. Rafaela Perdigão

    Rafaela Perdigão

    15 giorni fa

    I loved the Level up part so much, it just gave me the energy for the rest of the year I needed 🤩



    15 giorni fa


  37. Nicolette Waight

    Nicolette Waight

    16 giorni fa

    Omgggggg the level up omgggg i loved it

  38. Insha Khan

    Insha Khan

    17 giorni fa

    I am.your biggest fan wanna meet you

  39. Adel 2404

    Adel 2404

    17 giorni fa

    I love the Level up part

  40. saphrodite


    18 giorni fa


  41. Pendime Mackey

    Pendime Mackey

    18 giorni fa

    That was so fun!

  42. Dionne Ortega

    Dionne Ortega

    18 giorni fa

    I feel Amazing now Pamela! Thank you .... so enjoying your workouts 🎀

  43. Demi Georgia Taylor

    Demi Georgia Taylor

    18 giorni fa

    Did anyone sweat? Or did I just become a fitness guru 👟👟

  44. S Ik

    S Ik

    19 giorni fa

    How many calories we burn with this workout? ❤️

    • S Ik

      S Ik

      18 giorni fa

      @Elhyn thank you so much❣️

    • Elhyn


      18 giorni fa

      hi, my apple watch says I burned about 90 calories with it. I hope this has helped you !

  45. starlie Blocker

    starlie Blocker

    20 giorni fa

    This was probably one of my favorites :)

  46. Josefina Tapia

    Josefina Tapia

    20 giorni fa

    Omg i loved the last part

  47. Crystal Lam

    Crystal Lam

    22 giorni fa

    Favourite wind down sequence for every day’s workout!!!

  48. snow duck

    snow duck

    23 giorni fa

    I loved this dance workout. I had so much fun! 😁💜

  49. Valeria Arroyo

    Valeria Arroyo

    23 giorni fa

    i loved this dance workout so much

  50. natalie


    23 giorni fa

    i love the level up

  51. Rea Anthi

    Rea Anthi

    23 giorni fa

    Pamela, I really have to thank you from the bottom of my heart for what you do and the effort you put wholeheartedly in every single video. I am a person who never dances, has many insecurities, and always try to put myself down. I'm following your workout plans for almost a year now and even though I've seen so much change in my body, I'm even happier that I can see it in my mindset and overall mental health also. Every day I feel stronger and more confident with who I am and who I'm becoming. I also have come to a point where I love my body exactly the way it is, and through your HIIT and Dance videos, I feel the urge to embrace my bloated belly, muscular but kinda flabby arms and fatty inner Thighs. I love all of me and I genuinely don't know how this happened. I'm pretty sure endorphin has something to do with it lol. I always skipped this R&B combo bc I was embarrassed of seeing myself in the mirror and today I decided that I don't need to hide from myself. I did this for 30 mins straight, with a ridiculously huge smile on my face. I'm so grateful. Thank You! Guys, we are all together in this. We can do it!!!

  52. Mariana Oliveira

    Mariana Oliveira

    23 giorni fa

    All is fun and games until gurl starts squatting. That aside, great little dance and warm up!

  53. Carolin Streif

    Carolin Streif

    23 giorni fa

    So i haven't done this workout yet because the two first songs are so boring (my opionion sorry)... but today i have done it and I love the last song sooo much. May you please create a dance workout only with such power songs like the last one? pleeeaaasseee

  54. Vanina Duchène

    Vanina Duchène

    24 giorni fa

    Ce finisher 🥵🥰

  55. Elena Zoom

    Elena Zoom

    24 giorni fa

    I know exactly how I’m gonna shake my body once parties are allowed and Low by Flo rida is on

  56. Sweet_Verry


    24 giorni fa

    I just wanna say I love your workouts, you are so full of energy and you are the first you tuber I workout with and feel happy ^^

  57. fuscia


    24 giorni fa

    Can you list your shoes along with the music? I’m always like, which Pumas are those 😍

  58. teona mtiulishvili

    teona mtiulishvili

    24 giorni fa

    I loooooove this one💙💙💙💙💙✨✨✨

  59. Melissa M.

    Melissa M.

    24 giorni fa

    Love your dance Workouts! Can you do a Reggaeton or Zumba Dance for some latino vibes pleeaseee 🔥

  60. Iulia Iordache

    Iulia Iordache

    24 giorni fa

    made my day !

  61. Crystal Lam

    Crystal Lam

    24 giorni fa

    BEST dance vid ever!!! Love the happy energy 💗💞😍

  62. Yolanda Chen [Books & Makeup]

    Yolanda Chen [Books & Makeup]

    24 giorni fa

    I always forget how munch cardio this has

  63. daria


    24 giorni fa

    pls do a dance workout with Beyoncé’s songs!! It would be fire 🔥🔥🔥🔥

  64. Aylin Himmet

    Aylin Himmet

    24 giorni fa

    That was soooo much fun u need to include this more often in the workout schedules!

  65. Maha Imran

    Maha Imran

    25 giorni fa

    I was feeling so down and low but I forced myself to complete today’s workout, and the entire time I was just HAPPYYY. THANK YOU PAM!!!

  66. Sapfó


    25 giorni fa

    This was so much fun! Thank you

  67. ghizlaine soufiane

    ghizlaine soufiane

    25 giorni fa

    amazing ! that gave me a boost for the day ! Thanks a lot ! Gigi from Paris

  68. Ayesha Imran

    Ayesha Imran

    25 giorni fa

    oh god!! this is killing and hard but that happy and inspiring face of yours makes me do it EASILY!!

  69. O Lovely

    O Lovely

    25 giorni fa

    Everyone: doing the workout Me: trying to figure out if that door is real or wallpaper

    • Slime Monster 379

      Slime Monster 379

      3 giorni fa

      omg wtf? IS IT?

    • catherine bala

      catherine bala

      4 giorni fa

      me toooo

    • Zuznana Brozovska

      Zuznana Brozovska

      24 giorni fa

      hahaha! its wallpaper :D

  70. Chloé Jehl

    Chloé Jehl

    26 giorni fa

    It's all fun and games until you try this after 10min booty activation and 20min booty with weights and band lmao

  71. Jennifer Wong

    Jennifer Wong

    26 giorni fa

    Creative! Loved it! My favorite was the last song

  72. Danica Jacobi

    Danica Jacobi

    26 giorni fa

    I feel like someone videoed Pamela dancing without her knowing and I can't do this workout without feeling like I'm intruding :)

  73. Ney Ive

    Ney Ive

    26 giorni fa

    Doing high knees on beat with Level up is so satisfying! My favorite part of the workout.

  74. Tra Huy

    Tra Huy

    27 giorni fa

    Very nice….

  75. nodajesz


    27 giorni fa

    Ok but this is so hard that I can’t do this not because of bad condition but I just can’t dance and I don’t know wth is happening 😭😭😭

  76. Lata de arvejitas

    Lata de arvejitas

    27 giorni fa

    Hi Pam! It would be great if you created a new 20 minute booty workout without weights, as we´ve been doing it for so long and there´s no other alternative for those who doesn´t have weights at home. I dont know if anyone agrees with me, let me know :) Thanks Pam for everything you do for us!!!!

  77. LashaiJanai


    27 giorni fa

    I did your warm up video, and ab video first & then I said a dance video ?! Let me try it! I’m SOOOOOO happy I did. This was so much fun ! I LOVED THIS . Thank you so much 🙏🏽💗

  78. Megan Bosman

    Megan Bosman

    28 giorni fa

    Low by Flo Rida always gets me hyped😁 this workout is definitely going on my Pam App plan👌

  79. Kim Perada

    Kim Perada

    29 giorni fa

    Probably my favorite dance workout to date 😍

  80. Parsheeta Roy

    Parsheeta Roy

    Mese fa

    me: this one is too good (easy) to be true Pam: high knees me: nvm

  81. Nigar Mirzaqayeva

    Nigar Mirzaqayeva

    Mese fa

    I LOVE this workout💥

  82. Patricia Leduc

    Patricia Leduc

    Mese fa

    When you do this workout before dinner and you see "Food is ready" the timing *chef kiss* 👌🤣🤷‍♀️

  83. Jin min

    Jin min

    Mese fa

    I've never seen such a woman's figure. @@@@@

  84. Bia Archer

    Bia Archer

    Mese fa

    today was rest day for me but I thought why not just do a little Pamela dance? and I feel so much better that I did!!

  85. Paulina Solís

    Paulina Solís

    Mese fa

    I hate doing cardio but I love Pam's dances I just enjoy it and have a lot of fun!

  86. Edits


    Mese fa


  87. Greta BHMG

    Greta BHMG

    Mese fa


  88. nimda paluja

    nimda paluja

    Mese fa

    Pamela: Just learn the dance Me: Yes ma'am

  89. grego


    Mese fa


  90. bReal919


    Mese fa

    Damn your such a vibe!- Glad I found these workouts they're so fun :))

  91. Paige Whites

    Paige Whites

    Mese fa

    Everything was fine until Level up Those high knee killed me

  92. Emre mutlu

    Emre mutlu

    Mese fa


  93. tom 1

    tom 1

    Mese fa

    Liebe Pamela ich heise Laura und bin 8. Jahre alt. Meine Mutter und ich machen öfter deine Videos. Mittlerweile turnen Mamas Arbeitskollegen und meine Tante Christine und meine Cousins mit. Wir alle finden deine Videos toll Lg Laura aus Traunstein.

  94. MadBox Dahila

    MadBox Dahila

    Mese fa


  95. Lucia Gažiová

    Lucia Gažiová

    Mese fa

    Callories died?

  96. Lucie Sedláčková

    Lucie Sedláčková

    Mese fa

    Me just can’t breathe bcs I have to sing the level up

  97. DraXas


    Mese fa

    I did the other two happy cardios, which would be sufficient since i only do the 30 min workout plans but i felt dizzy doing them, took a few breaks so I decided its a good time to destroy myself more and do these extra 10mins (which happen to be my fav workout lol)

  98. Haliuka Aqua

    Haliuka Aqua

    Mese fa

    Gosh I can somewhat do the dance workouts now!! 😭😭 before I was too self-conscious and insecure that I was so disoriented and couldn't do some moves. It's so satisfying to notice improvements in myself. Thank you, Pam! 😭💗💕

  99. Biti Saved

    Biti Saved

    Mese fa

    I love that "Level Up"-Part so much. The first time it killed me, but now it makes me really happy.

  100. Jhandu Laal

    Jhandu Laal

    Mese fa

    Best best best workout 👍

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