15 MIN BOXING CARDIO - Aerobic Style: dancy, cool & rhythmic / Medium Intensity I Pamela Reif 

Megtekintés 3,7 M
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This mid intensity routine will (kind of) make you feel like visiting a Festival or Dance Party ♥︎ Not as „embarrassing“ as my other dance workouts - I promise! / Werbung

High potential to become one of my new favorite forms of Cardio. It’s a mix out of classic Aerobic Steps \u0026 lots of Boxing Movements. Not sure if those 2 topics are MEANT to go together - but I think it fits amazingly! I had to test the routine so many times but I am reallyyyyy happy about the result :) hope you like it as well!

▸ Mid Intensity
▸ no burpees, no jumps
▸ no noise, no upset neighbors
▸ no up \u0026 down
… Just stepping our feet for 15min straight \u0026 I’m sure you will end up sweating.


Apart form the good mood \u0026 I can also guarantee a serious number of burned calories here.

▸ I burned 80kcal in those 15min.
Depending on your height, weight and fitness level this might vary between 80-170kcal.


▸ I offer FREE WORKOUT PLANS on my Instagram Channel \u0026 in my Pam App.
30min, 45min Weights / Sweaty / Slow, Beginner Friendly, 60min Hardcore \u0026 a Dance Plan. Updated every Sunday.

➞ my Pam App ♥︎ Free workout plans, recipes \u0026 tips:
Apple: apps.apple.com/app/pam/id1540...
Android: play.google.com/store/apps/de...

➞ Instagram pamela_rf
use if you want me to see your workout pics and videos!


Business Contact:

Music by Epidemicsounds.com

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.









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Katherine Pierce
Katherine Pierce 4 órája
After 3 days of doing this workout I finally am able to finish it without breaks!! 🤗🤗
Oyku Oner
Oyku Oner 12 órája
I was thinking " if this is mid intensity then I should be able get through it" well oh boy was I wrong
Sunny G
Sunny G 15 órája
Pamela...what's the name of the bra you're wearing. I need bright supportive, well-fitting, durable, modest bras and this one looks nice!
I added 3lb weights to this and it felt great 😊
Bea Richer
Bea Richer Napja
Ladies and gentlemen, that is the moment when I realized that I don't have any coordination
Emma Wessels
This is my favorite workout from all of your video’s !! It’s so nice and refreshing
Tamara Napja
Bitte mehr davon !!!! Mein absolutes Lieblingsworkout
آسيا خياط
who's taking boxing seriously?
Etsaman Lapen
Etsaman Lapen 2 napja
How does Pam look so elegant while I look like Chandler Bing dancing, when doing the walks
Ruth Silva
Ruth Silva 2 napja
Cadê as brasileiras pra dizer o resultado 😿
akalizzy84 2 napja
This workout is such a mood enhancer! More boxing and dance workouts please Pam! xoxo
Janey Bakarbessy
I am so glad and happy to find your channel. Normally I just run do some yoga and meditation but now when I start exercising I use you as my starting point than do my run, dumbells, yoga and meditation and somedays also affirmations. Thank you to start my exercise with a smile.
Roksolana R
Roksolana R 4 napja
How is she even able to breathe after doing all the exercises without pausing? I’m done haha. The funny thing is that every time my body asks me to stop I’m saying she is definitely not human.
whoa_yeah 5 napja
i like these songs better!
Hien Nguyen
Hien Nguyen 6 napja
I love your dance workout so so muchhh
Mel C.
Mel C. 6 napja
This is the first time I am doing a Pamela workout and I couldn't be more surprised!! It was so fun! Also, for those who want to do more steps a day, I did at least 1,000 in this one, so I would reaally recommend it! I came from Ingrid Almeida's channel, a brazilian youtuber. Thanks, girls!!
Fresh Coffee
Fresh Coffee 6 napja
awesome! But, i am still having a difficulty w/ diagonal step & quick feet
Iulia Maria
Iulia Maria 7 napja
I love the music you chose for this workout! Pleaaaaase do more videos with electronic/house music! And by the way, this is my new favorite video ❤
yeşim sınmaz
I have recently started working out. I am not overwight but when ı start jumping or doing cardio workouts like this My pulse reach 170-180 real quick. How is your pulse when doing this workuout ? İs something wrong with me or just Need time to get my heart strong ?
lilcutwrist 8 napja
1. walks 4-4 2. walks 2-2 3. wide stance + sky punches 4. butt kick 5. side twist punches 6. 1-1-2 punches + quick feet 7. butt kick 8. 4 point punch 9. 1-1-2 punch + quick feet 10. mid step+ sude punch 11. 1-1-2 punch + quick feet . 12. walks 2-2 13. walks 2-2 + arms 14. diagonal step + reach down 15. diagonal step + tou punch 16. diagonal step + cross cruch
Diana Hernandez
If anyone sees this please comment something to give me motivation to workout 😭 it’s been two months since i last worked out and i’m finding it hard to get motivation
brooke chang
brooke chang 8 napja
how many calories burned for this workout?? 5’5 girl 100 lbs
Davina 8 napja
pam after killing my arms - okk 15 min boxing cardio :)
Catherine 8 napja
So fat is the only workout of pamela that i feels like a normal human🤪
B A B Y HOPE 9 napja
Me encontro morta nesse momento.
Cute Unicorns
Cute Unicorns 9 napja
I just love your workout! Today is my 2nd day Hope you will post a lot videos like this
SAN 9 napja
Day1 : (14/6/2021) its so hard i cant even do the two two steps
sunflower 9 napja
I love that I could do this in my apartment! It's relatively silent, unlike most HIIT workouts that really require jumping. Please more of these! Or silent HIIT!
Wicked 10 napja
am I the only one to notice she doesn't switch legs the 2nd time she does the diagonal steps? Right leg is lifting & left is stepping back both times... smdhhhh
Cheng Lei
Cheng Lei 10 napja
This is super fun !!
charleen hartmann
I would love to see more boxing workouts! Especially with a bit more intensity! But absolutely loved this one as a warm up!
12 napja
Idk why everytime you upload new video i always happy lol🤣🤣🤣🤣
lisie lise
lisie lise 12 napja
me in the beginning: it seems to be easy, straaaaange and after 10 min: hmmm, ok, i got it
nimda paluja
nimda paluja 13 napja
I must say, this girl nailed the placement of breathers in this routine. Every time I feel my heart's going to explode, she gave me 30 sec to cool down. Am I the only one who felt it?
Sara Kjeldsen
Sara Kjeldsen 15 napja
Time for my hot girl workout. :)
mda loulou
mda loulou 15 napja
Dear Pam, could you please create a 20 Minute Full Body No Jumping Apartment friendly workout?
takeitisa 16 napja
Okay, das ist definitiv mein neues LIEBLINGS-WORKOUT!! 😍😍😍 Ich möchte aber jetzt sofort in diesen Pool springen! 😚😂
Lisa E
Lisa E 16 napja
the workout is so fun, but slooowly I'm getting pretty 'meh' about the songs, thinking how the same-ish exercises with different songs would be a pretty cool change of pace ! :D
Kaibox02 16 napja
How can haaland Like thid
Serin 17 napja
Can anyone recommend workouts like this
sam _Sam very beautiful song omg saqw
Yeah,,,,love You my be love Queen emuaaaaccccchh
scarlet 17 napja
the routine is so good but the music is so boring. Do it with actual hits like the weeknd's songs, please:)
Louise Dell
Louise Dell 17 napja
New favourite! 🥰
18 napja
Here she goes again yay 😀:D
Hadi Mousavi
Hadi Mousavi 19 napja
What is the name of the second song? Does anybody know? 😊
Preetha Sarkar
Preetha Sarkar 19 napja
Omg the bg is so perfect it looks like a virtual bg.
joan hunte
joan hunte 19 napja
WOWWE!! What a fabulous workout that was..🙌😊Nothing better than getting your heart ❤going & pumping & feeling that feel good feeling inside&out your body.🔥🔥❤
Nathalia Faria
Nathalia Faria 19 napja
2000's dance workout! I feel like this decade is so much fun, it'd be incredible as a workout
Yashasvi 20 napja
Ending the workout Pam- *gives a flying kiss and gracefully trots away* Me- *collapses on the floor*
Yashasvi 11 napja
@Shreeyanka Pattanayak nahi i was using the stars * to show the scene but then i realised ki YT pe bhi whatsapp ki tarah highlight ho jata hai 🤦🏾‍♀️🤣
Shreeyanka Pattanayak
@Yashasvi ye highlight pamela dekhegi isiliye kiya hai na? 🤣🤣🤣🤣🤣
Yashasvi 19 napja
@Shreeyanka Pattanayak LMAO at least i completelld the workout 😂
Yashasvi 19 napja
Sam 19 napja
Toh kuch nahi
dominica 20 napja
I love this bra and the bright colour!! Is it available for purvhase somewhere??🙏😍
Clare Kahn
Clare Kahn 21 napja
You are amazing. Thank you for showing that low impact exercises when done right can be just as intense as hardcore cardio movements.
liana moshkovich
Who’s here from the Pam app
therealFOBBrigi 21 napja
One of my fav workout video 🥰
Clary Sophia
Clary Sophia 21 napja
Can you Do a dance workout to Mamma Mia Songs? I would love that ❤️such good vibes✨
F an esca perillo
thank you for every workout pam ༼ つ ◕_◕ ༽つ
Health & Fitness Expert
VERY NICEEE VIDEO HERE!!! I Like It!👍👍👍👍👍👍👍👍👍
Jen B
Jen B 24 napja
That was fun, even though I'm not as coordinated as Pamela!! :)
Lavendar 24 napja
This has become my favorite workout!!
lisalicious 25 napja
favourite workout of all time🥰
Barbara CK
Barbara CK 25 napja
Love a workout to the beat. Thank you!
Devica Mori
Devica Mori 25 napja
This is my new favourite workout. Love aerobics, was fun to do this one!
paraskevi tsitsoni
The ''high'' after this workout is great thank u so much for this make more workout like this
Ananya Kaushik
Ananya Kaushik 26 napja
Pam make a new upper body workout pls
Sara Kjeldsen
Sara Kjeldsen 26 napja
I can't stress how much i love this workout.
diana ortiz
diana ortiz 26 napja
Me just realizing that I don’t have coordination
Shree 26 napja
Any one else searching for the results 😂😂
At first I thought it looked silly and really easy but I gotta admit I was running out of breath towards the end. Good change in workouts! And I love how normal you looked through the workout. Like did you even break a sweat?! 😅
Josselin Gomez
Josselin Gomez 26 napja
6.20 song?
Josselin Gomez
Josselin Gomez 21 napja
@flamindragon thank u very much
flamindragon 22 napja
This is our jam by Brendon Moeller
Lutie Spencer
Lutie Spencer 26 napja
Number of times my parents walked in: 2 (I will comment this for every workout I do so we can share the embarrassment)
moni marti
moni marti 27 napja
Wait, you burned 80 kcal? 80kcal = 80, 000 calories I’m confused... google is on crack. I just did it, great exercise!
ellie o
ellie o 19 napja
idk why, but usually when people say kcal they actually mean calories. it's become an abbreviation, so you don't need to convert, but it is definitely confusing! basically saying 80 kcal = 80 calories. just ignore the k.
Mar Sallaberry
Mar Sallaberry 27 napja
Laura G
Laura G 27 napja
First song: SOOP - Bumping into you on the way home
Başak Yıldız
Başak Yıldız 28 napja
OMG! I am on my 5th week training with you (following the beginner plan) and today I could finally keep up with you on this video for the first time! Feeling strong 💪
Başak Yıldız
@emmanuella anyanwu I didn't start from the beginning of the year. I do the plans Pamela shares in real time.
Vanilla Syrup
Vanilla Syrup 7 napja
Türkler her yerde 💪
Obez Penguen
Obez Penguen 11 napja
Başak kanka naber burda karşılaştık İnternet çok küçük bir yermiş 😁
emmanuella anyanwu
But this isnt even on the 5th week of any of the plans, this just came out a month ago
Hazal 15 napja
senin videodan sonra geldik bakalımm
Tuana Düzenli
Tuana Düzenli 28 napja
this is so complicated...
Anva Bi
Anva Bi 28 napja
The background is almost as beautiful as you🤩
alinagetbeeert 28 napja
lmao coordination who?
Christina Luise
Christina Luise 29 napja
anyone else thoroughly enjoy that view while working out?? also man, i did not get that walking 2-2 thing haha
Sensitiv07 29 napja
Nope, its not boxing cardio
celine x
celine x 29 napja
ahh i enjoyed this one so much :) diagonal steps confused me at first but i think i did pretty good for my first time and this looks really simple when pam does it but my legs are literally burning 🔥 but it feels good
OneDirection foreverinourhearts
i hate the 1-1-2 exercises soooooooooo much
Alexandra Braun
Alexandra Braun Hónapja
mother I crave violence
Ben Ben
Ben Ben Hónapja
Alter 😂 Bitte kämpft niemals so! Der Gegner erkennt den Schlag daran, dass der Ellenbogen nach außen geschoben wird. Liebe Möchtegern YT, bitte verkauft dummes hampeln nicht als Boxen
elvin altınel
elvin altınel Hónapja
MrDuncl Hónapja
I enjoyed that and stayed in time more than usual. Given the choice of music felt the only thing missing was "big fish- little fish" :-)
ramona andrea
ramona andrea Hónapja
130 calorías denada
Chantal Kegel
Chantal Kegel Hónapja
I lose in 2 weeks 2 kilos through this and other Cardio videos and i love it 🤭 can please name it happy Aerobic Boxing Cardio ? It makes me soo happy 😅
I LOVE the music in this workout !!!
Kerstin Samma
Kerstin Samma Hónapja
I never wished to jump in a pool I see more than during the end of this video 😭😥😂
AVATAR and ARMY Hónapja
Loved this maybe a 30minute or 20minute version really increased my steps and so much fun
honey kiss
honey kiss Hónapja
I love this one so much!!!
Cherish Behrendt
Miranda zhu
Miranda zhu Hónapja
this is PERFECT!
le tuan
le tuan Hónapja
Study hard.Hard-working.Do a little more charity work. Help people in need at home and abroad. If you, someone you know, is sometimes sad and suffering, find the way to end suffering taught by the Buddha, and by listening to the monks preach the Dharma to have a better life. Should be vegetarian, Limit killing ,Try hard to recite the Buddha's name, share it with everyone. Read it all very well. Do all the good things you can. Join hands, develop the economy. develop the economy of poor countries, join hands to prevent the epidemic of SARS-CoV-2, corna virus, covid-19, repel epidemics, cure everyone. Study hard, work hard, live according to the law, do not use banned substances. do not use stimulants (weed, candy, ketamine, drugs, methamphetamine, marijuana) should not use alcohol. Eat hard, sleep well enough, Exercise carefully. Do not do wrong things that harm others or harm yourself. Always cheer, always encourage others. Always smile, happy, serious. Live according to traditional customs, Donate money and donate food for the needy, try to benefit everyone, Develop more music industries, actors. Develop more beauty industries. Develop the best healing. Grow all the best. Read hard and have time to take care of your eyes. build and repair houses, build schools, build hospitals, build more bridges and roads, build more temples when needed. Help people in need. Do good deeds a little more, Should be vegetarian, Do not do harm to people. Protect and take care of children carefully. Thoroughly teach children to be cute and lovely, enthusiastically help children, enthusiastically help and love others. Teach children to clean personal hygiene. Prohibited Use stimulants. Work hard for medical examination and treatment. If you are sick, take medicine. Do charity. Go to the temple to pray. Worship ancestors and ask for help. Work diligently, study and develop the economy. When you reach adulthood, you should have a legal family. You should have one or two children. No abortion. You must be faithful. Donate food, build and repair. repair houses, build roads, build bridges, build schools, build hospitals, build temples, build houses for the needy Love others, Love children, do not hit children, do not threaten others, Parents should teach children to study hard. Parents should teach their children how to work, parents should teach their children to work hard. Live must respect others, Live peacefully, live must be equal, live must yield to each other, You have to cut down on TV time, cut down on computer time, cut down on phone time, focus on work, focus on work, focus on exercise, stay healthy, develop develop the country and help poor countries. Live frugally, save natural resources, Plant a lot of trees, plant a lot of food crops, plant a lot of fruit trees, plant a lot of crops, develop all economic sectors. Waste needs to be handled properly. Ancestor Worship, Ancestor Worship. Worship the Buddhas. Worshiping Bodhisattvas. Worship the gods. Worshiping the Saints. Propaganda of Buddhism. Propagating Buddhism. Copying, preserving and preserving Buddhist scriptures. Should develop good things about other religions and religions. If you follow Buddhism in Vietnam, read the following sentence: "Namo Amitabha Buddha, Namo Root Master Shakyamuni Buddha, From the past until now, I have caused a lot of bad karma from body and mind arising, Today I sincerely repent"
Каміла Муха
Hey Pam Can you do a Zumba workout, please 😚
Lucie Sládková
Sorry, but this is sooo boring...
Kimberly呀 Hónapja
Is it just me feeling this video is way too long?I was staring at the “next” and hoping “well done” to appear?
yolanda c
yolanda c Hónapja
Whew this kicked my you know what lol good workout keep em coming
Marta Hónapja
Doe's anyone know the name of first song?"feel so good..."
Riya Jain
Riya Jain Hónapja