15 MIN JUMPING CARDIO, Medium Level – burn calories the fun way, not dancy I Pamela Reif

women fitness club

This is FUN! And definitely not as hard as you think it is ♥︎ / Werbung

Omg I wanted to create a routine like this for the loooongest time. We could also call it „a million versions of Jumping Jacks“ 😀 I-Jump, O-Jump, Press Up Jump, I-Messed Up Jump, …

▸ Mid Intensity
▸ no floor, 100% standing
▸ Cardio only, not heavy on the legs
▸ very suitable for the day after Leg Day (aka. sore muscles)
▸ happy, but not dancy
▸ target: calorie & fat burn, sweating, cardio,… and calve muscles haha 😀

I created this (like Dance Workouts) directly on those Joel Corry songs, so beats and movements match niceeeeely. I would say this is similar to the „15min Boxing Cardio“ – just as a Jumping Style and more happy.

PS: can you see how I took the inspiration of our Song Workouts (BED and Lonely) and adapted them to the Jumping Style? :)))))

➞ my Pam App ♥︎ Free workout plans (11 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 http://www.instagram.com/pamela_rf/
➞ Food Account http://www.instagram.com/pamgoesnuts/

▸ 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. Joel Corry – I Wish, feat. Mabel
2. Joel Corry, David Guetta & Bryson Tiller – What Would You Do
3. Joel Corry, Raye & David Guetta – BED
4. Joel Corry – Sorry
5. Joel Corry – Lonely

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.


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About the Author: Pamela Reif


  1. So hard but so much fun! I feel sooo great after this workout! This will be one of my favourite for sure! So proud of myself I can do that without any break! I feel like superwoman thanks to you! So much stronger than 3 years ago! THANK YOU, PAM!

  2. Thanks for sharing this amazing workout to help many people stay fit and you reading this always stay connected, before mindful of what you eat because it helps to grow more


  3. amazing! when i want to stop jump movement, i saw "2 jump+2 opener", easy task! so i continue the dance till the end without quiting for first time!
    Likes this so much

  4. For anyone trying to track calories, my fitbit said i burnt 120 calories from that. I am 5'6, 116 pounds and fairly muscular. I am female, and was doing all the motions full out. Do with that what you will.

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