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

    2 hónapja

    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

      3 napja

      Thang you for making the video

    • Martiņs Akmens

      Martiņs Akmens

      7 napja

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

    • Martiņs Akmens

      Martiņs Akmens

      7 napja

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

    • briana lewis

      briana lewis

      12 napja

      How many calories can you lose doing this ?

    • Muhidin Beginovic

      Muhidin Beginovic

      18 napja


  2. ميرولا ملاك

    ميرولا ملاك

    23 perccel

    I wanna asked you what you eat in your day to help us

  3. Tereza Volemanová

    Tereza Volemanová

    28 perccel

    i love this! ilyy

  4. Summer Azure

    Summer Azure


    This made me wanna get out of bed in the middle of the night and start exercising 😅

  5. Bianka Pavlištíková

    Bianka Pavlištíková

    3 órája

    Okay so this officially my most favorite workout ever!!!❤🔥

  6. 707 Seven

    707 Seven

    3 órája

    When this video was fist uploaded I really struggled with it. I had to take short break after every 3-4 exercises and was mad at myself for not being strong enought to complete it without catching my breath. But now I can do the cardio with only one break in middle! So if you are like me don't put yourself down because you need a break! Take your time and just do things on your own comfortable tempo. You will become stronger even if it takes you more time than others.

  7. Andrea


    4 órája

    I know that's not the point, but does anyone know how many calories are burnt 😅

    • Claudia Antonacci

      Claudia Antonacci

      2 órája

      Ig around 130 maybe but it depends on your weight and height but for sure this cardio workout is very effective!!

  8. Laura Mansotte

    Laura Mansotte

    4 órája

    if you're not happy after that it is not possible 😍

  9. Ája Kopková

    Ája Kopková

    8 órája

    i can't breathe, because i do the workout and sing the songs at the same time :)

  10. Maxirona S.

    Maxirona S.

    8 órája

    I hated this workout soo much at the beginning but after 3 times I totally fell in love with it, omg! It´s to this day my absolutely favorite workout ever! And usually I don´t even like cardio... and yes, I like it even more than the best of because I feel so much more energetic and happier after that :) All songs are so powerful!

  11. Jengoesnuts Jenny

    Jengoesnuts Jenny

    10 órája

    Hope you don't mind I did this one as well today XD as well as happy sweat :D (skipped saturday oops because I was so sore), but loveeee it

  12. Rheina Queen

    Rheina Queen

    11 órája

    B.e.S.T f'u"l'l D.a.T.i.n.G --P-O-R-N--S-E-X-- 𝐂𝐥𝐢𝐜𝐤 𝐇𝐞𝐫𝐞 ▶️ 》》 𝙊𝙣𝙡𝙮 𝘼𝙙𝙪𝙡𝙩 《《 !❤️ 在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其DNA融入不斷發展的人類社會。 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木

  13. barley D’amelio

    barley D’amelio

    11 órája

    i have to do this workout from school

  14. Kiwikeksle


    12 órája

    This weeks monday workout.... choose one.... Happy Cardio or Best of HIIT...... :D Challange accepted. Did both.... I'm so tired and sweaty 😂😂😂😂😂😂😂😂😂😂

  15. Shu Jie

    Shu Jie

    13 órája

    Done hahahh

  16. Aniusha


    13 órája

    ty so much, love you

  17. sanvi


    14 órája

    who elses throat burns because of their heavy breathing ??

  18. jupiter is a bean

    jupiter is a bean

    15 órája

    oh my goodness the jumping jacks to plank jump was insane

    • Claudia Antonacci

      Claudia Antonacci

      2 órája

      Lmaoo frrr

  19. It ́s Sami

    It ́s Sami


    Omg This was so fun

  20. Anna Bauer

    Anna Bauer


    I somehow miss the dance in this Dance workout

  21. G. L.

    G. L.



  22. mstshurtana45 khatun34

    mstshurtana45 khatun34

    2 napja

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

  23. G. L.

    G. L.

    2 napja

    M. ,l Kkk lol

  24. G. L.

    G. L.

    2 napja


  25. elixana


    2 napja

    It was so much fun! 🤗

  26. i like oreos and pussy

    i like oreos and pussy

    2 napja

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

    • Claudia Antonacci

      Claudia Antonacci

      2 órája

      Your name though I totally live that vibe lmaoo

    • Claudia Antonacci

      Claudia Antonacci

      2 órája

      Same hereee

  27. G. L.

    G. L.

    2 napja

    妈, 陪你,j j

  28. G. L.

    G. L.

    2 napja


  29. matea


    2 napja

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

  30. Eliška Hudečková

    Eliška Hudečková

    2 napja

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

    • Claudia Antonacci

      Claudia Antonacci

      2 órája

      They were probably sweating too much they couldn't see and they hit the wrong button....

  31. Julischka 1999

    Julischka 1999

    2 napja

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

  32. Sheida Rangi

    Sheida Rangi

    2 napja

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

  33. blackcats & tophats

    blackcats & tophats

    2 napja

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

  34. Olivia Suhendra

    Olivia Suhendra

    2 napja

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

  35. sam not osa

    sam not osa

    3 napja

    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!

    • Claudia Antonacci

      Claudia Antonacci

      2 órája

      Omg same lmaoo

  36. Candace Gravelle

    Candace Gravelle

    3 napja

    So much fun. Love these ones 🥰🥰🥰

  37. Kelsi Bradley

    Kelsi Bradley

    3 napja

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

  38. Sydney Petersen

    Sydney Petersen

    3 napja

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

  39. G. L.

    G. L.

    3 napja

    B nm

  40. Angela Green

    Angela Green

    3 napja

    Love this workout and smile. Good music. X

  41. Princess Ismael

    Princess Ismael

    3 napja

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

  42. Jessica McConnell

    Jessica McConnell

    4 napja

    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.

  43. Leila D'Addessa

    Leila D'Addessa

    4 napja

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

  44. Melisa Bahar

    Melisa Bahar

    4 napja

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

  45. NootFrickin Noot

    NootFrickin Noot

    4 napja

    Wait how do you body pump😭😭

  46. Maria Gracia

    Maria Gracia

    4 napja

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

  47. WelcomeToMyLife


    5 napja

    I had no motivation until I clicked this video

  48. bandana tamang

    bandana tamang

    5 napja

    I love cardio WORKOUTS

  49. G. L.

    G. L.

    5 napja


  50. Martha _25

    Martha _25

    5 napja

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

  51. Chyanne Reyes

    Chyanne Reyes

    5 napja

    I blacked out during the last song hahaha BONG BONG BONG

  52. vanesa


    5 napja

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

  53. Lizzy Marie

    Lizzy Marie

    5 napja

    Im death

  54. Nour Ezzeddine

    Nour Ezzeddine

    5 napja

    Besttt workout everrrr

  55. farzana nana

    farzana nana

    5 napja

    this workout is so not muslim friendly😂

  56. Kate The Great

    Kate The Great

    5 napja

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

  57. kamil kamil

    kamil kamil

    5 napja

    happy new your

  58. ปัทมา ชัยลิ้นฟ้า

    ปัทมา ชัยลิ้นฟ้า

    5 napja

    โคตรชอบเลย livelivelive

  59. Rista sopiah

    Rista sopiah

    5 napja


  60. lucky.september


    6 napja

    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!

  61. Fernanda Cazal

    Fernanda Cazal

    6 napja


  62. Rach H

    Rach H

    6 napja

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

  63. honzik bajgl

    honzik bajgl

    6 napja

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

  64. Kelsi Bradley

    Kelsi Bradley

    6 napja

    OKAY this one was so FUN!!!!

  65. Luisa Hahnl

    Luisa Hahnl

    6 napja

    how many calories am i losing?

  66. Ella Dragounova

    Ella Dragounova

    6 napja

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

  67. Fanni Túri

    Fanni Túri

    6 napja

    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😍😍😍

  68. Paige Simpson

    Paige Simpson

    6 napja

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

  69. Yasemin Olcay

    Yasemin Olcay

    6 napja

    This workout puts me in the best mood!

  70. Menis


    6 napja

    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...

  71. Stefanie K.

    Stefanie K.

    6 napja

    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

  72. Lisa S

    Lisa S

    7 napja

    That was awesome!!

  73. Mélanie Cantante

    Mélanie Cantante

    7 napja

    Best cardio ever! Could do this everyday ❤️

  74. Lotte Meurmans

    Lotte Meurmans

    7 napja

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

  75. Abbi Roberts

    Abbi Roberts

    7 napja

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

  76. Aurora Ragazzoni

    Aurora Ragazzoni

    7 napja

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

  77. cevec99


    7 napja

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

  78. Mette Jellema

    Mette Jellema

    7 napja

    Not my dad walking in during the Body Pump

  79. Ma Ria

    Ma Ria

    7 napja

    the last song never fails to make me smile

  80. Ana Loureiro

    Ana Loureiro

    7 napja

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

  81. Miri F.

    Miri F.

    7 napja

    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


      7 napja

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



    7 napja

    Love from kerala

  83. Sarah Thirkell

    Sarah Thirkell

    7 napja

    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

  84. Ronja Fischer

    Ronja Fischer

    7 napja

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

  85. Ngọc Ánh Hoàng

    Ngọc Ánh Hoàng

    7 napja

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

  86. marije


    7 napja

    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!

  87. someone that doesn't exist

    someone that doesn't exist

    7 napja

    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!!!!

  88. Cali Saadet

    Cali Saadet

    7 napja

    I love this video 🧸💕

  89. Lorine Cohu

    Lorine Cohu

    7 napja

    i love this so muuuuch!

  90. Anaïs Preud'homme

    Anaïs Preud'homme

    7 napja

    My brain : go 1 knee My body : completely lost

  91. Ich Bin cool

    Ich Bin cool

    7 napja

    Can we have a BOMBOMBOM part 2 pls

  92. Hehe Princess

    Hehe Princess

    7 napja

    You are very very beautiful!

  93. Karry TanKaiZhen

    Karry TanKaiZhen

    7 napja

    Brain:I think is easy body :let me die

  94. Shu Jie

    Shu Jie

    7 napja

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

  95. Melany Burattini

    Melany Burattini

    7 napja

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

  96. George Bukshi Joseph

    George Bukshi Joseph

    7 napja

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

  97. Christine Antonio

    Christine Antonio

    7 napja

    this is my favorite cardio workout

  98. Malu Medeiros

    Malu Medeiros

    7 napja

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

  99. Hannah Hassold

    Hannah Hassold

    8 napja

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

  100. ConnyOnLife


    8 napja

    This is sooo fun❤absolutely love it