ABS, CARDIO + DANCE - Live Session, intense & sweaty


By Pamela Reif

German-born fitness model and social media star

ABS, CARDIO + DANCE - Live Session, intense & sweaty

About This Class

This one is HARDCORE! we will sweat, struggle, have burning muscles & it’s so worth it :)

PLUS the end is super fun! / Werbung

You asked for a hardcore session? You get a hardcore session :D

And if we do it together, time will fly by so much quicker! I talk you through the entire 50min & give you my best tips on the way :)


- 25min Abs + Core

- 10min Cardio, Standing Abs, HIIT

- 15min Sweaty Dance as a cherry on the cake… for a fun ending!


Nevermind my singing for the last part :D but HEY - I was even able to talk during Half Burpees. So you can do this without talking as well!



This session burns between 230-390kcal depending on your fitness level, height and weight.


This is DAY 6, Week 2 of my Home Workout Plans (you can find them on my Instagram and in the Pam App). We start with „15min Sixpack, all levels“, continue with "10min Killer Sixpack“, „10min Standing Abs + HIIT“, followed by „15min Sweaty Dance“


? Instagram http://www.instagram.com/pamela_rf/

? https://www.pam-app.de/app



No Equipment needed! You only need a soft surface (like a yoga mag or soft towel).



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.

Meet Your Teacher

Pamela Reif

German-born fitness model and social media star


I am Pamela, 24, and I live with my family in Karlsruhe. During school I started posting selfies and photos of my sports and food on Instagram. As a result, a lot of incredible things happened in the last few years - and my family is always with me.

For the past 8 years I have consistently shared my life with you. We have grown together, become more mature and have definitely learned a lot. In the meantime, my community has grown to over 15 million followers, around 5 million of them in China. We are also fitter than ever - especially thanks to the YouTube videos! A sweaty side fact: this year our workouts have already been done 480 MILLION times - that was a sporty quarantine! But no matter how many followers there are, I consider myself incredibly lucky that somewhere in this world people do gymnastics with me, find my recipes delicious and feel motivated to lead a healthier life.


Bestselling author

I am particularly proud of that. My first cookbook! At the beginning I didn't trust myself to start this monster project … “I'm not a trained cook” I always said. But my little baby became the number 1 national bestseller in Germany – for several weeks! I'm so excited about all your lovely messages, pictures of YOUR bowls and the feedback that you've learned so much about nutrition. Our bodies only deserve the best, including when it comes to food.



I'm ending this year with another dream come true. My first own food brand. No cooking instructions, nothing digital. Real products that you hold in your hand & hopefully eat with a lot of pleasure. Naturally Pam embodies everything that is important to me: natural organic ingredients, packaged in materials that are as sustainable as possible. No flavor enhancers, artificial flavors, colors or E numbers. And: no cane sugar or chemical sweeteners! Perfect for a fit and conscious lifestyle. The future will be so delicious, you can't even imagine what I've prepared!

See full profile

Chloe Ting 7.1M Views
HIIT All Levels
Yoga With Adriene 52M Views
Workout Beginner
Yoga With Adriene 2.9M Views
Vinyasa All Levels
Psyche Truth 4.7M Views
Workout Beginner
Psyche Truth 94.8K Views
Workout Beginner
Psyche Truth 134.5K Views
Restorative All Levels
Kino MacGregor 39.2K Views
Yin All Levels
Kino MacGregor 124.3K Views
Ashtanga Advanced
Kino MacGregor 48.6K Views
Power Intermediate
Fitness Blender 3.4M Views
Pilates All Levels