CARDIO + WEIGHT - spice up your calorie burn session & get stronger / Bonus: Standing Abs


By Pamela Reif

German-born fitness model and social media star

CARDIO + WEIGHT - spice up your calorie burn session & get stronger / Bonus: Standing Abs

About This Class

Ever did WEIGHTED Cardio before? ?? After 200 rounds of High Knees and Jumping Jacks it’s time to spice this up. A bit less sweaty, but literally "heavier"! / Werbung

… and YES, after a very clear 97% voting I designed the routine ON THE BEAT of the music. I agreeeeee - it might take me 10x longer to design them - but those workouts are more motivating indeed!

So what do we do? I digged for all kinds of Cardio movements (new and old) and tested where we can include a weight ‚comfortably‘. Let me tell you: This does NOT work for everything haha.


? cardio + strength

? bonus: an undercover standing ab workout

? happy and motivating

? no dancing included


I practiced the routine with a 4kg dumbbell, which is surprisingly heavy!

Alternative: big bottle or bag filed with heavy stuff (rice, oats, ..)




You will like this workout, if you like my:

12min Kicking Calories

10min HIIT Workout

10min Calorie Killer

10min Stepping Cardio

15min Full Body Cardio


? Depending on your height, weight and fitness level you will burn between 70-120kcal.




? my Pam App ?? Free workout & meal plans (12 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

? Food Account


? Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram :) I always check the posts!




You can always find all songs in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc.


1. Macklemore, Collett – NO BAD DAYS

2. Marf - Monday feat. Philip Strand

3. Phil The Beat - Nirvana

4. Sick Individuals - YOU (feat. Dotter





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

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

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