12 MIN HAPPY CARDIO - a good mood High Intensity Choreo / No Equipment I Pamela Reif

a fun calorie killer! ♥︎ feeling unmotivated? feeling a bit sad? or just want to do a fun way of INTENSE Cardio? / Werbung
Say hi to Vol. 2 of our "Happy Sweat" Workout!!!
I know HIIT and Cardio is a love-hate relation ship for most of us. This video is for sure intense - but I find it sooooo much more fun than a regular way of doing Cardio! I don't notice that I'm out of breath until the end.
The moves are more "classic" than the ones of a dance workout, easier to follow & definitely more high energy from start till finish. I hope you enjoy it!
Apart form the good mood & I can also guarantee a serious number of burned calories here.
▸ I burned 100kcal in those 12min (which is a loooooot for me).
Depending on your height, weight and fitness level this might vary between 80-170kcal.
▸ 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

I update my workout playlist weekly & it's available on Spotify, Apple Music, etc. ♥︎
1. Madcon, Ray Dalton - Don't Worry 0:00 -
2. James Hype, Kelli Leigh - More Than Friends
3. David Guetta, Kid Cudi - Memories
4. Sam And The Womp - Bom Bom
➞ Instagram pamela_rf
➞ Food Account pamgoesnuts
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. Pamela Reif

    Pamela Reif

    Mese fa

    Happy New Year everyone! ♥︎ let's start it with some sweaty smiles 🥰 In case you didn't know yet: I upload FREE WORKOUT PLANS on my Instagram every single week. They give you a structure about the videos to do on each day. There are 5 different plans available. 🔥

    • Joel Fischer

      Joel Fischer

      Giorno fa

      Thang you for making the video

    • Martiņs Akmens

      Martiņs Akmens

      5 giorni fa

      Video ok my like this video ok mornig video ok my my like

    • Martiņs Akmens

      Martiņs Akmens

      5 giorni fa

      Video ok my like to your video ok my like this video ok my like this video ok

    • briana lewis

      briana lewis

      11 giorni fa

      How many calories can you lose doing this ?

    • Muhidin Beginovic

      Muhidin Beginovic

      16 giorni fa


  2. G. L.

    G. L.

    10 ore fa


  3. mstshurtana45 khatun34

    mstshurtana45 khatun34

    12 ore fa

    The accurate snail spatially tempt because reminder ignificantly grip pace a puzzled lemonade. imperfect, willing thursday

  4. G. L.

    G. L.

    16 ore fa

    M. ,l Kkk lol

  5. G. L.

    G. L.

    16 ore fa


  6. elixana


    16 ore fa

    It was so much fun! 🤗

  7. Claire Degand martinez

    Claire Degand martinez

    17 ore fa

    i dont know how to dance.. but bitch im feeling happy

  8. G. L.

    G. L.

    19 ore fa

    妈, 陪你,j j

  9. G. L.

    G. L.

    19 ore fa


  10. Matea Misajlovska

    Matea Misajlovska

    22 ore fa

    this was the first ever workout i did with a true smile on my face

  11. Eliška Hudečková

    Eliška Hudečková

    23 ore fa

    Jesus, why there are more than 1700 dislikes? People, what's wrong with you

  12. Julischka 1999

    Julischka 1999

    23 ore fa

    Absolutes Lieblingsvideo, macht so viel Spaß und durch die Musik merkt man nicht mal, dass das anstrengend ist 😂🥰

  13. Sheida Rangi

    Sheida Rangi

    Giorno fa

    I didn't expect it to be this funnnnnnnn, thanks girlll

  14. blackcats & tophats

    blackcats & tophats

    Giorno fa

    I had no idea how truly uncoordinated and clumsy i am until trying to do this workout 😅

  15. Olivia Suhendra

    Olivia Suhendra

    Giorno fa

    Today gonna is the big day because I have 3 warm up 3 workout just like you Pamela

  16. sam not osa

    sam not osa

    Giorno fa

    I felt kinda drunk after the last song, I think this was way too much endorphine for me... Anyways, I'll come back tomorrow, this is so fun!! Thanks Pamela!

  17. Candace Gravelle

    Candace Gravelle

    Giorno fa

    So much fun. Love these ones 🥰🥰🥰

  18. Kelsi Bradley

    Kelsi Bradley

    Giorno fa

    this one seriously brings me so much joy during cardio (a sentence I never dreamed of saying) PLEASE make more happy cardio!!!

  19. Sydney Petersen

    Sydney Petersen

    Giorno fa

    Oh my gosh. Finally...a ITput workout that went by too fast!! Seriously amazing, hardly even noticed I was working out until the end.

  20. Emka Šimková

    Emka Šimková

    Giorno fa

    The best workout❤️❤️❤️

  21. G. L.

    G. L.

    Giorno fa

    B nm

  22. Angela Green

    Angela Green

    2 giorni fa

    Love this workout and smile. Good music. X

  23. Princess Ismael

    Princess Ismael

    2 giorni fa

    I remember Monica from F.R.I.E.N.D.S by doing BODY PUMP 1-1-2 HAHAHAHAHA

  24. Jessica McConnell

    Jessica McConnell

    2 giorni fa

    This workout is the reason I loved getting my summer body! I did the other dance workout with this too and it felt so good and time went by so fast! I burned about 165 calories in only 25 minutes and feeling excited the whole entire time.

  25. Leila D'Addessa

    Leila D'Addessa

    2 giorni fa

    I did this on my period. I'm proud of myslef

  26. Melisa Bahar

    Melisa Bahar

    2 giorni fa

    Minute 5: I can't stand it anymore Minute 12: Omg is it done already?? Don't give up girlss

  27. NootFrickin Noot

    NootFrickin Noot

    3 giorni fa

    Wait how do you body pump😭😭

  28. Maria Gracia

    Maria Gracia

    3 giorni fa

    This workout is totally a mood changer, I enjoy it so much

  29. WelcomeToMyLife


    3 giorni fa

    I had no motivation until I clicked this video

  30. bandana tamang

    bandana tamang

    3 giorni fa

    I love cardio WORKOUTS

  31. G. L.

    G. L.

    3 giorni fa


  32. Martha _25

    Martha _25

    3 giorni fa

    This workout is SO FUN! Definitely releases the happy hormones and gives you energy! Don’t analyse it, JUST DO IT! Thanks, Pam! ☺️

  33. Chyanne Reyes

    Chyanne Reyes

    3 giorni fa

    I blacked out during the last song hahaha BONG BONG BONG

  34. vanesa


    3 giorni fa

    do you guys have some experience doing Pamela Reif’s workouts?

  35. Lizzy Marie

    Lizzy Marie

    3 giorni fa

    Im death

  36. Nour Ezzeddine

    Nour Ezzeddine

    3 giorni fa

    Besttt workout everrrr

  37. farzana nana

    farzana nana

    3 giorni fa

    this workout is so not muslim friendly😂

  38. Kate The Great

    Kate The Great

    4 giorni fa

    I was surprised about the amount of dislikes to this video. WHY would you not like it??

  39. kamil kamil

    kamil kamil

    4 giorni fa

    happy new your

  40. ปัทมา ชัยลิ้นฟ้า

    ปัทมา ชัยลิ้นฟ้า

    4 giorni fa

    โคตรชอบเลย livelivelive

  41. Rista sopiah

    Rista sopiah

    4 giorni fa


  42. lucky.september


    4 giorni fa

    I've been doing weight and strength training for 10 years and this is one of the best workouts I've ever done. keep it up!

  43. Fernanda Cazal

    Fernanda Cazal

    4 giorni fa


  44. Rach H

    Rach H

    4 giorni fa

    aahhh i love this! im a dancer and iit's the first thing i do every day!

  45. honzik bajgl

    honzik bajgl

    4 giorni fa

    the most one fun u ever did please make again a fun workout i love you

  46. Kelsi Bradley

    Kelsi Bradley

    4 giorni fa

    OKAY this one was so FUN!!!!

  47. Luisa Hahnl

    Luisa Hahnl

    4 giorni fa

    how many calories am i losing?

  48. Ella Dragounova

    Ella Dragounova

    4 giorni fa

    I've been doing this every single day since Pam gave out it and OmG I lOvE iT

  49. Fanni Túri

    Fanni Túri

    4 giorni fa

    I'm a ballroom dancer but somehow I couldn't workout everyday, it was too boring after 2 minutes... But THIS video is perfect, thank you so much😍😍😍

  50. Paige Simpson

    Paige Simpson

    4 giorni fa

    I’ve done this routine too many times... I know it off by heart 😂❤️

  51. Yasemin Olcay

    Yasemin Olcay

    4 giorni fa

    This workout puts me in the best mood!

  52. Menis


    4 giorni fa

    before I started doing this workout : how is this a happy cardio is there even a sad cardio? me after I've done this workout : oh I see...

  53. Stefanie K.

    Stefanie K.

    5 giorni fa

    Omg first thought: Oh no. I have a big glass front.... Second Thought: This must be the senior workout... Last thought: BUMBUMBUM! I love it! It was so much fun.Nevermind how silly i look this entire workout for my neighbors! :-D

  54. Lisa S

    Lisa S

    5 giorni fa

    That was awesome!!

  55. Mélanie Cantante

    Mélanie Cantante

    5 giorni fa

    Best cardio ever! Could do this everyday ❤️

  56. Lotte Meurmans

    Lotte Meurmans

    5 giorni fa

    I love this happy cardio Pam! I feel the BOM BOM BOM🥵😂

  57. Abbi Roberts

    Abbi Roberts

    5 giorni fa

    That did not feel like 12 minutes that was SO FUN!!!!!

  58. Aurora Ragazzoni

    Aurora Ragazzoni

    5 giorni fa

    Every time I do this I laugh and smile a lot! Thank you for making me want to work out!

  59. cevec99


    5 giorni fa

    This workout puts me in SUCH a good mood, thank you Pamela!

  60. Mette Jellema

    Mette Jellema

    5 giorni fa

    Not my dad walking in during the Body Pump

  61. Ma Ria

    Ma Ria

    5 giorni fa

    the last song never fails to make me smile

  62. Ana Loureiro

    Ana Loureiro

    5 giorni fa

    this was so much FUN! I need a lot of these ehehe love you pam

  63. Miri F.

    Miri F.

    5 giorni fa

    I did a workout break beginning in September until now. So I just did this workout for the first time. At first I was so unmotivated (because I'm not a big fan of HIIT), but I loved it so much!!! The songs (especially the last one) is such a bop! OMG best workout video EVERRRRR

    • Jichuuu


      5 giorni fa

      lmao I turn on bts and mute the video and workout with her but not the music XD



    5 giorni fa

    Love from kerala

  65. Sarah Thirkell

    Sarah Thirkell

    5 giorni fa

    that last bit really made me feel like a sim dancing in front of their boom box... my sims even listen to that song lol

  66. Ronja Fischer

    Ronja Fischer

    5 giorni fa

    Beim letzten Lied wird jeder der Sims 3 gespielt hat, definitiv wieder Motivation bekommen :)

  67. Ngọc Ánh Hoàng

    Ngọc Ánh Hoàng

    5 giorni fa

    It's so relaxing, I do exercises but i feel that i'm dancing,the end is quicker than i think😂

  68. marije


    5 giorni fa

    The first time I did this workout I thought the last song was weird, but now it's definitely my favourite song of the whole workout!

  69. someone that doesn't exist

    someone that doesn't exist

    5 giorni fa

    Hey Pamela!! My father reaallly put on weight these days and he is struggling with other abs or hiit cardios but this workout is so fun, the moves are not hard but it makes you sweat!! Me, my father and my brother are doing this video almost for 1 week and now we decided to do your happy sweat workout. The thing i am trying to say is thank you so much for these fun sweaty exercises :)))) PLEASE DO ANOTHER VERSION OF IT!!!!

  70. Cali Saadet

    Cali Saadet

    5 giorni fa

    I love this video 🧸💕

  71. Lorine Cohu

    Lorine Cohu

    5 giorni fa

    i love this so muuuuch!

  72. Anaïs Preud'homme

    Anaïs Preud'homme

    5 giorni fa

    My brain : go 1 knee My body : completely lost

  73. Ich Bin cool

    Ich Bin cool

    5 giorni fa

    Can we have a BOMBOMBOM part 2 pls

  74. Hehe Princess

    Hehe Princess

    5 giorni fa

    You are very very beautiful!

  75. Karry TanKaiZhen

    Karry TanKaiZhen

    5 giorni fa

    Brain:I think is easy body :let me die

  76. Shu Jie

    Shu Jie

    5 giorni fa

    I finally know how fun of this workout and I feel super enjoy especially in the last song

  77. Melany Burattini

    Melany Burattini

    6 giorni fa

    The last song is LIT!!! I love it, it puts me in a so better mood✨

  78. George Bukshi Joseph

    George Bukshi Joseph

    6 giorni fa

    Is she exercising or making my mood😂 can man follow her exercising 😂

  79. Christine Antonio

    Christine Antonio

    6 giorni fa

    this is my favorite cardio workout

  80. Malu Medeiros

    Malu Medeiros

    6 giorni fa

    If anybody walks in on my doing booty pumps i'd die.

  81. Hannah Hassold

    Hannah Hassold

    6 giorni fa

    when I do the side slide I always imagine myself opening a curtain very energetically

  82. ConnyOnLife


    6 giorni fa

    This is sooo fun❤absolutely love it

  83. Μυρτω Σχιζα

    Μυρτω Σχιζα

    6 giorni fa


  84. E


    6 giorni fa

    I normally hate working out but this was so fun!

  85. Emmaline


    6 giorni fa

    That was so fun!

  86. salzkuu


    6 giorni fa

    Me before jumping Jack + plank jump start: *does cross in front of chest* pray for me

  87. Diana Modoranu

    Diana Modoranu

    6 giorni fa


  88. Jasmine Aspöck

    Jasmine Aspöck

    6 giorni fa

    LOVE ALL YOUR QUICK HAPPY WORKOUTS! They help me to interrupt myself & stop procastinating! GAMECHANGER for a coach, like me! :D

  89. كايزن Kaizen

    كايزن Kaizen

    6 giorni fa

    i love you and love your exercises i am from iraq

  90. Danielle Merlo

    Danielle Merlo

    6 giorni fa

    When u sweat so hard that u slip on ur fitness mat...

  91. nightcrawler


    6 giorni fa

    we need another edition of the happy series but hardcore hiit level of intensity

  92. HappyFrog Day

    HappyFrog Day

    7 giorni fa

    I’ll know y’all are pamelas fans if I see you do one high knee.

  93. Dava Kızı

    Dava Kızı

    7 giorni fa

    Turkce altyazi eklermisiniz

  94. ssimo i

    ssimo i

    7 giorni fa

    only frenzy🙈

  95. Elle Black

    Elle Black

    7 giorni fa

    Really loved this workout, I usually hate dance cardio workouts but this was so much fun!!

  96. Dercia


    7 giorni fa

    This is my first time training with Pamela and this 12 minutes is so lit!! I sweat all my face lol!

  97. Anni star

    Anni star

    7 giorni fa

    ich liebe dieses workout

  98. Lindsay Thomas

    Lindsay Thomas

    7 giorni fa

    Anyone else still not able to do the 1 high knee thing?

  99. Emilija Petkutė

    Emilija Petkutė

    7 giorni fa

    i absolutely hate cardio, but this is so fun!!!

  100. Andrea


    7 giorni fa

    Ugh this video kept freezing for me? Does anyone know how to fix it?

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