12 MIN HAPPY CARDIO – a good mood High Intensity Choreo / No Equipment I Pamela Reif

12 MIN HAPPY CARDIO – a good mood High Intensity Choreo / No Equipment I Pamela Reif

Video Transcript

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[Music] don’t worry [Music] i don’t care where you’ve been the only thing that matters now is where the next one is [Music] like there’s no tomorrow [Music] don’t worry about [Music] don’t worry about the things don’t worry let’s take it to the next level just light the spaceship up then bright big lights are shining so tight it makes you want to get up get down like [Music] don’t worry about the things don’t worry about it baby don’t worry [Music] ain’t nobody thinking about what you got everything’s eyes wanna dip get a new spot yeah yeah don’t worry don’t worry light never ends no harry no hurry shorting up thick so the lines get blurry in the night so your pawns are we might get dirty dj let the beat play make a heat wave when you replay this tonight we going [Music] don’t worry about it [Music] all right don’t worry don’t worry [Music] i often told myself that we could be more than just friends i know you think that if we move too soon and i’ll live in misery when you’re not around [Music] i don’t you wanna be friends [Applause] [Music] [Music] is what’s it gonna be [Music] what’s it gonna be oh [Music] all the crazy i didn’t be the best [Music] memories [Music] for me hey [Music] all the crazy i did tonight those will be the best memories i just wanna let it go for the night that would be the best i just wanna let it go hey [Music] i’m the cat with the bass and drum going around like bum bum bum [Music] [Applause] i’m the cat with the bass and drums [Music] oh [Music] beauty [Music] from [Music] i’m so cool [Music] i’m the cat with the bass and drum going around like bum bum bum what’s grooving i’m moving i like your style of whomping how charming just a rapper load him up and eat their snapper oh 16 pounds [Music] i’m so cool [Music] i’m so cool you

Boost Your Cardiovascular Health with Effective Cardio Exercises

Welcome to your comprehensive guide to cardio exercises that will transform your cardiovascular health, endurance, and stamina!

Whether you’re new to fitness or a seasoned athlete, incorporating cardio activities into your routine is essential for a healthy heart and overall well-being. Plus, discover our top-brand clothing products to keep you comfortable and stylish during every workout.

The Importance of Cardio Exercise

Cardio exercise is crucial for maintaining a healthy heart and body. Here are some of the key benefits:

  • Heart Health: Strengthens your heart and improves blood circulation.
  • Increased Stamina: Enhances your endurance and ability to sustain physical activity.
  • Weight Management: Burns calories and helps with weight loss or maintenance.
  • Mental Health: Reduces stress, anxiety, and depression while boosting mood.
  • Overall Fitness: Improves lung capacity, muscle strength, and overall fitness.

Popular Cardio Activities

Running

Running is one of the most accessible and effective forms of cardio exercise.

  • Benefits: Improves cardiovascular health, burns calories, and strengthens leg muscles.
  • Getting Started: Begin with a mix of walking and running, gradually increasing your running time as your endurance improves.
  • Tips: Invest in a good pair of running shoes to prevent injuries.

Cycling

Cycling is a low-impact cardio exercise that is easy on the joints.

  • Benefits: Enhances cardiovascular fitness, tones leg muscles, and boosts stamina.
  • Getting Started: Start with short rides and progressively increase your distance.
  • Tips: Ensure your bike is properly adjusted to fit your body for maximum comfort and efficiency.

Swimming

Swimming is a full-body workout that is gentle on the joints and highly effective.

  • Benefits: Improves cardiovascular health, builds muscle strength, and enhances endurance.
  • Getting Started: Start with a few laps and gradually increase your swim duration.
  • Tips: Wear a comfortable and durable swimsuit to enhance your swimming experience.

Jumping Rope

Jumping rope is an excellent high-intensity cardio workout that you can do anywhere.

  • Benefits: Burns calories, improves coordination and increases cardiovascular fitness.
  • Getting Started: Start with short intervals and gradually increase the duration as you get fitter.
  • Tips: Use a properly sized jump rope and wear supportive shoes to avoid injuries.

Sample Cardio Workout Routine

Here’s a sample cardio workout routine to get you started. Repeat this circuit three times for a comprehensive workout:

  1. Warm-Up: 5 minutes of light jogging or brisk walking.
  2. Running: 10 minutes at a moderate pace.
  3. Cycling: 15 minutes at a steady pace.
  4. Swimming: 10 minutes of continuous laps.
  5. Jumping Rope: 5 minutes of intervals (30 seconds on, 30 seconds off).
  6. Cool Down: 5 minutes of stretching exercises.

Maximize Your Workout with Top Brand Clothing

Wearing the right clothing can significantly enhance your cardio workout experience. Check out our top-brand clothing options designed for comfort, performance, and style:

Yoga Sets

  • Comfort and Flexibility: Perfect for warm-ups and cool-downs, our yoga sets offer unmatched comfort and flexibility.
  • Stylish Designs: Choose from a variety of stylish and functional designs.

Activewear

  • Breathable Fabric: Keep cool and dry with activewear made from moisture-wicking materials.
  • Supportive Fit: Designed to move with you, providing the perfect balance of support and flexibility.

Shorts

  • Freedom of Movement: Our shorts offer unrestricted movement, making them ideal for running and cycling.
  • Durability: Crafted from high-quality materials to withstand intense workouts.

Sports Bras

  • Optimal Support: Essential for high-impact activities like running and jumping rope, our sports bras provide the support you need.
  • Comfortable Fit: Designed for maximum comfort with adjustable straps and breathable fabrics.

Swimwear

  • Versatile Use: Our swimwear is perfect for both swimming and beach activities, combining style and functionality.
  • Chlorine-Resistant: Made from durable materials that resist chlorine damage.

Why Choose Our Top Brand Clothing?

  • Quality Assurance: We offer products from top brands known for their quality and performance.
  • Fashion-Forward: Stay on trend with the latest styles in activewear and swimwear.
  • Customer Satisfaction: Our commitment to customer satisfaction ensures you’ll love every purchase.

Shop Now and Enhance Your Cardio Workouts

Ready to elevate your cardio workouts?

Browse our collection of top-brand clothing today and find the perfect pieces to complement your fitness routine. With the right gear, you’ll feel more motivated and confident in every workout session.

Embrace the power of cardio exercises and boost your cardiovascular health, endurance, and stamina. And don’t forget to gear up with our top-brand clothing to look and feel your best.

Shop now and start your journey to a healthier, fitter you!

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Comments (44)

  • @PamelaRf1 Reply

    Happy New Year everyone! ♥︎ let's start it with some sweaty smiles 🥰
    In case you didn't know yet: I upload FREE WORKOUT PLANS on my Instagram every single week. They give you a structure about the videos to do on each day. There are 5 different plans available. 
    🔥

    May 17, 2024 at 2:06 AM
  • @suvilaihonen Reply

    even after over three years, this is still my go-to-cardio! so much fun!

    May 17, 2024 at 2:06 AM
  • @MS-uj5yo Reply

    That was surprisingly uplifting and fun to do workout.❤

    May 17, 2024 at 2:06 AM
  • @myaing3688 Reply

    Full body?

    May 17, 2024 at 2:06 AM
  • @oksanaroa337 Reply

    Є результат ?

    May 17, 2024 at 2:06 AM
  • @margheritat.4089 Reply

    This workout was so good but my 1 high knee was so bad 😅😅

    May 17, 2024 at 2:06 AM
  • @Meganmichelle_90 Reply

    That was so much fun! Thank you!🎉

    May 17, 2024 at 2:06 AM
  • @rumeysadurmaz1036 Reply

    This is actually one of the ebst cardios ive ever done. I didnt even feel like 12 minutes have passed already. Will sure do this again😊❤

    May 17, 2024 at 2:06 AM
  • @erikatrudeauhardy8909 Reply

    Yo pam, do a dance on dupstep music pleaseeeeeeeeeeee subtronic is very a good artist 😉

    May 17, 2024 at 2:06 AM
  • @mariad4183 Reply

    🥰🥰

    tyfs!

    May 17, 2024 at 2:06 AM
  • @user-od9eg4ys2n Reply

    Amazing

    May 17, 2024 at 2:06 AM
  • @elenascotti1397 Reply

    Done!

    May 17, 2024 at 2:06 AM
  • @ninomay2840 Reply

    Hi guys I would recommend you’ll to do some good stretches before doing this cause while I was doing this one of her cardio’s and I slipped my disc and have been facing a lot of challenges since then . I was bedridden for almost 2 weeks and I couldn’t even sit or stand straight!! So please be careful 🙏I don’t want anyone to face this tragedy 😢

    May 17, 2024 at 2:06 AM
  • @SK-wi4qh Reply

    jaka beznadzieja!!!

    May 17, 2024 at 2:06 AM
  • @masadyavlad Reply

    спасибо это здорово ! особенно последний трек 🎉

    May 17, 2024 at 2:06 AM
  • @bettyanderson5292 Reply

    Thank you! God bless you Pamela!! ♥︎

    May 17, 2024 at 2:06 AM
  • @nhunghuynhcam1790 Reply

    how much calories does it burn :((

    May 17, 2024 at 2:06 AM
  • @enya4106 Reply

    Diese scheiße hat nd funktioniert das war ohne pausen und ohne Erklärung 🤬🖕

    May 17, 2024 at 2:06 AM
  • @recinaphalange Reply

    is it okay to take a rest halfway 🥵

    May 17, 2024 at 2:06 AM
  • @alexm.9911 Reply

    Blessings for All and Thank you Pamela ❤

    May 17, 2024 at 2:06 AM
  • @nataliabernadeta8943 Reply

    From now on, I'm going to do it every day and I'll let you know how it feels
    Day1:✅
    Day2:✅
    Day3:✅
    Day4:❌I was a little sick
    Day5:✅
    Day6:✅
    Day7:✅
    Day8:✅
    Day9:❌
    Day10:✅
    Day11:✅It's very fast, but it's more and more manageable
    Day12:✅It's getting better
    Day13:✅
    Day14:❌
    Day15:❌
    Day16:❌
    Day17:❌
    Day18:✅

    May 17, 2024 at 2:06 AM
  • @memartawithouth Reply

    Hab heute mit Sport angefangen und u.a. das gemacht. Hab zuvor jedoch übersehen, dass es eine intensive Choreo ist..😂 Merke aber jetzt schon, dass es total meins ist. Ich liebs😍

    May 17, 2024 at 2:06 AM
  • @kawaiipinto5498 Reply

    💋

    May 17, 2024 at 2:06 AM
  • @dinhdieuhy_337 Reply

    Oh my god, I feel like I'm about to stop breathing 🗿

    May 17, 2024 at 2:06 AM
  • @user-vr7ot1pw3i Reply

    When u do this workout in the living room where ur father is dining💀

    May 17, 2024 at 2:06 AM
  • @user-hi7he7hf6s Reply

    I love cardio I enjoyed it

    May 17, 2024 at 2:06 AM
  • @darcia9316 Reply

    How many calories is this?

    May 17, 2024 at 2:06 AM
  • @Saraflowerk Reply

    This remains to be my favourite happy cardio dance workout.

    May 17, 2024 at 2:06 AM
  • @flipm1147 Reply

    That was so fun!!!! Thanks Pam.

    May 17, 2024 at 2:06 AM
  • @brysiax3 Reply

    It's November and the weather is really bad, which unfortunately puts me in a bad mood (seasonal depression). I almost started crying, but decided to workout and this made me actually smile, even though I couldn't breathe and had to make a break in the middle. Thank you ❤

    May 17, 2024 at 2:06 AM
  • @swagvibxs8909 Reply

    Love it !

    May 17, 2024 at 2:06 AM
  • @user-rx1cz4pg3g Reply

    Who is here 2023 🎉

    May 17, 2024 at 2:06 AM
  • @amrithendup.b6335 Reply

    loveddd ittttt

    May 17, 2024 at 2:06 AM
  • @viixy.5 Reply

    I just came in to see what it was but I liked it and sang along a little😅

    May 17, 2024 at 2:06 AM
  • @LiveLikeLex Reply

    To anyone who's reading this:
    You are strong. You are beautiful. You are powerful.
    Remind yourself that working out is not a punishment for what you ate, but a celebration of what your body can do!
    I hope you have a fantastic day :))

    May 17, 2024 at 2:06 AM
  • @beartheburn3863 Reply

    Thanks Pam for helping me stay fit

    May 17, 2024 at 2:06 AM
  • @yoanadacheva2725 Reply

    I come across 2 years later. Amaze me how energetic & happy I feel doing this

    May 17, 2024 at 2:06 AM
  • @mirirodriguez3919 Reply

    Done ❤
    24/09/23

    May 17, 2024 at 2:06 AM
  • @shanak09 Reply

    Doing this once a week
    Day 1: Easy, good way to do cardio 🙂
    Week 2
    Fun workout to get the day started

    May 17, 2024 at 2:06 AM
  • @sophrologie-chez-soi Reply

    Sôooooooo good !!! thanks !!!

    May 17, 2024 at 2:06 AM
  • @vanillachilly7338 Reply

    Just what i needed to finish my workout 🏋🏻‍♀️

    May 17, 2024 at 2:06 AM
  • @cloudyclouds5737 Reply

    Day 1 ✔
    Day 2 ✔
    Day 3 ✔
    Day 4 ✔

    May 17, 2024 at 2:06 AM
  • @user-kd1jv9rl9u Reply

    久しぶりにやって体の重さにびっくり🥲

    May 17, 2024 at 2:06 AM
  • @lan9432 Reply

    Day 1: done: it's so crazy fun! But I need rest too. She's absolutely strong and energy
    Day 2: tired than yesterday. Pamela, let's have another happy workout, shall we?

    May 17, 2024 at 2:06 AM

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