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15-Minute Bounce-Again Cardio Dance Exercise



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Dance Fitness Workout 08

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One of the best ways to raise your spirits after a challenging day is to dance. That’s right — getting down can help pick you up. We created this quick, 15-minute dance workout to help you bounce back. Put on your dancing shoes, press play, and get ready to get your groove on.

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POPSUGAR Fitness offers fresh fitness tutorials, workouts, and exercises that will help you on your road to healthy living, weight loss, and stress relief. Check out Class FitSugar, our do-it-along-with-us real-time workout show to sweat alongside fitness experts and Hollywood’s hottest celebrity trainers. Class FitSugar regularly covers the most buzzed-about workout classes and trends, including the Victoria’s Secret workout, Tabata, P90X, Bar Method, and more.

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Video Rating: / 5

A NEW routine with lots of new exercises / Werbung

We train upper abs, lower abs & side abs! That’s why we need 15min – we gotta do the whole thing 🙂 I talk you through all the exercises, give you tips on how I do the exercises, what’s important & how I train my abs efficiently – those 15min are flying by, you got this.

No excuses guys, grab a towel or yoga mat and join me for this quick & intense session. Can’t wait to make those abs burrrrrn!


No Equipment needed. No rests (sorry to disappoint you right away). No noise (no jumps or anything). Everything is going to be down on the mat 🙂


▸ You can find free WORKOUT SCHEDULES on my Instagram Channel. I saved them in my highlights. ➞ Instagram


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Music by Epidemic Sound


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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  1. Elisabeth Warner

    July 18, 2021 at 7:48 pm

    I love how energetic these ladies are!! Can't wait to do this workout tomorrow.

  2. Kudura Holmes

    July 18, 2021 at 8:21 pm

    Your dancing class is fine

  3. Naoroibam Kiranbala

    July 18, 2021 at 9:05 pm

    This is amazing

  4. Jaydasinger

    July 18, 2021 at 10:10 pm

    wow i just got bored so i started dancing around my room and now im excersicing ima do it again before bed

  5. malovina

    July 18, 2021 at 11:09 pm

    I like that she starts up with stretching

  6. RaunaQ TuneS

    July 19, 2021 at 12:02 am

    Wow ?! This is a cardio burst ? exercise.

  7. Pierluigi Colotto

    July 19, 2021 at 12:23 am

    I think you need to take some time and go to Unflexal to learn about workouts.

  8. athsb

    July 19, 2021 at 12:26 am

    i clicked cause i thought it was a Little Mix's bounce back song routine, stil stayed it was cool

  9. Joyce Burchfield

    July 19, 2021 at 1:18 am

    Not good!

  10. Nur Wafiah Yusof

    July 19, 2021 at 1:34 am

    Hi, this is such a great workout? Can someone tell me how much calories do we burn using this regime?

  11. RaunaQ TuneS

    July 19, 2021 at 2:15 am

    I love this exercise! It give me so much energy! Even my mom loves it! In fact, I think everyone should like it!!! Because it's awesome!! I really love it!!! I also love the jump! It's my favourite part! I also love the way how you all do the hip rolls! I really enjoy doing your workouts!! They are the best!!!! I have never done so many fun exercises!!!??????????????????????????????

  12. Beverley smith

    July 19, 2021 at 2:27 am

    She sounds like kim

  13. Brianna Malone

    July 19, 2021 at 2:53 am

    Youtube: This is fine

    Someone: Says ''heck''

    youtube: be gone

    однако я люблю таких рыбаков .

  14. 4nyth1n9

    July 19, 2021 at 3:33 am

    this would be easier if I had some sense of rhythm… or if I didn't insist on playing my real jam in another tab and focused on this instead

  15. Karola Winter

    July 19, 2021 at 4:27 am

    Fantastic. Thank you lovely ladies. I'll keep practising. Karla. UK

  16. Sam Pruett

    July 19, 2021 at 5:12 am

    Hey I just wanted to say thank you for this!! I've never been good at dancing or leg-arm coordination but this is really helped me, I've just finished my second time of doing this and I'm ALREADY getting a lot better!! Thanks again!?

  17. Wanjiru Njoki AKA PR

    July 19, 2021 at 6:08 am

    I really enjoyed ?

  18. Let's Relax

    July 19, 2021 at 6:53 am

    Good ?

  19. RaunaQ TuneS

    July 19, 2021 at 7:35 am

    It’s very fun!!! ????
    I love this!?

  20. Silvi D

    July 19, 2021 at 8:15 am

    What is the name of song for first exercises?

  21. lilletile

    July 19, 2021 at 8:18 am

    This is my favorite abs routine <3

  22. Raluca Huruniuc

    July 19, 2021 at 8:44 am

    guys, I read a lot of comments about the neck… does anyone know if this is safe for someone with neck issues (herniated disc)?

  23. luciana martel

    July 19, 2021 at 9:11 am

    Loved it!!!!!!!

  24. Crystal Shards

    July 19, 2021 at 9:56 am

    For me, the scissor kicks just hurt my legs and I don't feel it in my abs, how do I change that?

  25. Ezgi Saygun

    July 19, 2021 at 10:51 am

    this killed my lower back

  26. Luisa Sirod

    July 19, 2021 at 11:41 am

    I never wanted to cry during a workout but this made me do it

  27. Irish Betrix

    July 19, 2021 at 11:55 am


    Youtube: This is fine
    Someone: Says ''heck''
    youtube: be gone
    однако я люблю таких рыбаков ..3

  28. sudha veerarajan

    July 19, 2021 at 12:51 pm

    Love this workout. My abs actually hurt.

  29. Fit.Valentina

    July 19, 2021 at 12:55 pm

    Honestly it was easy I didn’t feel pain

  30. Yevheniya Lysohor

    July 19, 2021 at 1:38 pm

    Thank you a lot, Pam! For your work and your spirit! ‍?

  31. Paola Ferraris

    July 19, 2021 at 2:32 pm

    I've a problem with this type of exercises…my neck hurts?

  32. BIA

    July 19, 2021 at 3:07 pm

    I think whoever says that they are not getting result, they do something wrong,remember guys main is ur daily eating and drinking water balance,and same time check ur hormones ?

  33. Jungle Queen

    July 19, 2021 at 3:42 pm

    excellent! sweated like having sauna! thanks for the video.

  34. Viktoria Zitkevich

    July 19, 2021 at 3:53 pm

    Есть тут русские ?

  35. An Inception

    July 19, 2021 at 4:52 pm

    4 mins in and I am dying

  36. Yoooo

    July 19, 2021 at 4:54 pm

    Why do you talk so Much

  37. Nicole Bowman

    July 19, 2021 at 5:30 pm

    ?? Me, hearing "we're going to be on the floor the whole workout"-My kind of workout! Lol.

  38. Aleyna Derebaş

    July 19, 2021 at 6:13 pm

    Hiç yapamadım yia

  39. OneDirection foreverinourhearts

    July 19, 2021 at 6:26 pm

    please how do videos where she speaks feel like sooo short and where she doesn't speak feel like hours

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Yoga Videos Rücken: Entspannung für den unteren Rücken



Der neue Happy & Fit Blog ist online! Spannende Beiträge rund um die Themen Yoga, Gesundheit, Fitness und vieles mehr erwarten dich hier:

Durch das viele Sitzen im Alltag ist besonders der untere Rücken betroffen. Diese Yoga Übungen lindern Schmerzen genau in diesem Muskelbereich. Yoga Coach Amiena Zylla zeigt euch entspannende und kräftigende Asanas. Viel Spaß!

Yoga Rücken: Entspannung für den unteren Rücken:

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Yoga Videos Ganzkörper Circulation | 20 Min. Exercise Mittelstufe | Fühl dich stark, match & selbstbewusst!



Willkommen zum nagelneuen Yoga Ganzkörper Flow! In 20 Minuten fließen wir durch eine kraftvolle und kreative Power Vinyasa Yoga Einheit, die es ordentlich in sich hat 😉
Es wird strong. Zumindest hier und da. Eure Schultern werden gut auf ihre Kosten kommen, die Oberschenkel arbeiten fleißig mit und auch die Körpermitte bringen wir kurzzeitig zum kochen.

STRONG & BEAUTIFUL ist ein feines Full Body Yoga Workout, welches den gesamten Körper fordert, fördert und eventuell sogar die eine oder andere Grenze aufzeigt 🙂

Und eins noch: wir legen gleich zu Beginn relativ (!) kraftvoll los. Wenn ihr die Aufwärmphase gerne etwas länger gestaltet, dann macht vor der Einheit einfach noch ein paar Sonnengrüsse.

– 6 Runden Klassischer Sonnengruß (8 Minuten)

Auf die Matte, fertig, los!
Ganz viel Spaß!!Mady

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Here is a Yoga routine with the perfect balance of strength moves & flexibility poses get the best out of both worlds! We will be working on improving our shoulder and core stability as well as stretching our hamstrings, shoulders, hip flexors, quads, hips and basically our entire body. This routine can be done first time in the morning to energize your day or mid-afternoon as well! Feel free to do what you can and to modify the routine by making it harder or easier depending on your own level. Remember that it is your practice, so forget about how the poses look and just focus on understanding and learning about your body! Happy practice my friends =) Namaste!

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Yoga Videos Morning Yoga for Girls | 10-Min | Energizing Wake Up Vinyasa Stream



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This is a 10 minute easy morning yoga routine for beginners! Start your day right with this energizing wake up vinyasa yoga flow that will focus on kick starting your body and mind for an amazing day ahead! No prior yoga experience needed to perform this morning yoga vinyasa routine.

If you desire to stop that morning fatigue, refocus your mind, or wake up your body to start your day with replenished energy, this is the perfect beginner morning yoga sequence for you.


Yoga is always the best way to start your day 🙂 Let me know how this beginner yoga sequence went for you in the comments below!

I’ve teamed up with Bellabeat Leaf to bring you this super special beginner morning yoga sequence. Have fun and feel good with this 10 mins beginner yoga class!


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Many of my sequences and meditation are inspired by my beloved teachers: Alan Finger, Anodea Judith, Gurmukh, Rod Stryker, Elena Brower, Kia Miller and Guru Singh

Full Kundalini Kriyas are from KRI (Kundalini Research Institute), Kia Miller or Guru Singh.

Train with me and many of my favorite teachers at Please consult your physician before taking on any new fitness regime.

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