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


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 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. 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


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