10 MIN HIGH INTENSITY WORKOUT - burn lots of calories / No Equipment I Pamela Reif

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Pamela Reif

6 hónapja

.. ready for a KILLER routine? on a positive note: it's only 10 minutes & the music is amazing! ♥︎ / Werbung
I know, we have a love-hate relationship to my 15min HIIT workout. Me too, I admit that.
A 10min routine was definitely missing on my channel! Still a killer, still burning lots of calories, still breaking a sweat.. but: it's only 10 minutes :D
This workout is:
Nothing too fancy, nothing too dancy. Ask your male partner to join! They won't need to shake their hips for this one.
2. a mix out of "QUICK MOVEMENTS" and "ACTIVE BREAKS".
You will find Dolphin Holds & Planks in between all the quick movements. Almost feels like a break, but don't forget to keep the core strength :D
For some reason it doesn't drag me down - but rather gives me MORE energy! Might also be the music though.
by the way: NO LUNGES.
If you struggle or need a break: don't worry about it. Take a small rest, get something to drink & continue once you're ready :) most important is that you don't quit and push yourself.
▸ Depending on your fitness level, height and weight you will burn between 70-130 kcal.
I burned about 80kcal in those 10min (which is a lot for me, I'm a small human and I normally burn about 250kcal in a 1h session).
▸ you can find FREE WORKOUT PLANS on my Instagram Channel. 30min, 45min and Beginner Friendly combinations. Check out the Highlight Bubble "Workout Plans" for that.
➞ Instagram pamela_rf
▸ use #PamelaReif if you want me to see your workout pics and videos!

I update my workout playlist weekly & it's available on Spotify, Apple Music, etc. ♥︎
1. Jason Derulo - Take You Dancing 0:00 - 3:07
2. Hyperclap - Cry for you 3:08 - 5:31
3. Wave Wave (feat. Joel Crouse) - Broke (Alle Farben Remix) 5:32 - 8:25
4. Robin Schulz - Alane (Yves V Remix) 8:26 - 10:45
➞ Instagram pamela_rf
➞ Food Account pamgoesnuts
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.

Pamela Reif
Pamela Reif 6 hónapja
my hair was ruined & my face was sweating in the end 😅 you're only allowed to see this if you DO the workout ☝🏼.. don't you dare to just fast forward haha.
SESARI 6 napja
Is it okay to do these exercises with weak knee?
p e a c h y김
p e a c h y김 9 napja
You hair was ruined? You hair still look neat while my hair looks like hagrid
just watching
just watching 10 napja
that’s how i am after a 2 minute plank lmao
Jennifer Benedetto
Jennifer Benedetto 15 napja
Okay, is there a certain time in the video I can see?
Katie Fit Life
Katie Fit Life 16 napja
Woooo felt this . Heart rate up ☑️ burned lots of calories ☑️ felt the burn in my muscles ☑️ sweaty too ☑️ Loved it! Thanks 😊
Jesus Christ is coming soon
Jesus Christ is coming soon 10 órája
This was roughed, but worth it. God bless, Jesus Christ is coming soon!
ML Carrs
ML Carrs 17 órája
After almost a year of incorporating this to my exercise, I am so happy to say that I can finally do this without pauses!! I almost cried seeing that coveted "WELL DONE".. :)
Honey Buterrr
Honey Buterrr 18 órája
can someone tell me how many calories does this burn . Im approximately 135lbs thank youuuuu sm
feli 4
feli 4 Napja
thankyou so much for the video🥰
İpek Napja
you forgot to add the rests lol
Lisa Marie
Lisa Marie Napja
this workout gives me the feeling to die and to feel alive at the same time and I love it
Anything shred
Anything shred Napja
Bushra Shaban
Bushra Shaban Napja
I can't jump.. My knees hurt me.. What i can do instead of these exercises??
Yooper Couple
Yooper Couple Napja
Just found your workout, and was able to do 7:48 of it. But, I'm just starting and a little overweight. I will continue to do it, until I reach the full 10 minutes and then see what other videos you have. Thank you!!!!! ❤❤❤❤❤
charlie benjamin wilkinson 2006
charlie benjamin wilkinson 2006 Napja
aren't the plank + jumping jacks called burpees, i swear thats what they are called
Nam Napja
Burpees usually have a regular jump after standing up and they also include a push up at the bottom :D
lidia dlg
lidia dlg 2 napja
Aiesya Sofea
Aiesya Sofea 2 napja
This IS a HIGH intensity workout! Plus, the song is uplifting
Hemika Singhal
Hemika Singhal 3 napja
Craziest and longest 10 minutes of my life !! 🥵🥵
moshkk 3 napja
Fedorenko Uliana
Fedorenko Uliana 3 napja
thank you!!
Genesis Betanco
Genesis Betanco 4 napja
wow she was not kidding when she said this was an intense workout
Salsabila Shafa
Salsabila Shafa 4 napja
How many times do I have to do this?
Annna Acker
Annna Acker 4 napja
i'll change the title with 'how to lose your life in 10 minutes'
EGM 4 napja
Thank you 💕
Aria M
Aria M 4 napja
I couldn't finish it as it is the first time I try this but I'll try to improve the next times. Fighting! ✊🏻
Chelsea G.
Chelsea G. 4 napja
I’m so freaking scared to start the video that I’m in the comments wth?!
Sa Ga
Sa Ga 4 napja
Day 1: I quit at 6:20 OMG this is bad bad, imma keep pushing Day 2: I quit at 8:27 Little success is also success fighting!
Epic99 12 Epic
Epic99 12 Epic 4 napja
Im dying 💦😵
Norsiah Hung
Norsiah Hung 4 napja
Only 10minutes video but make me sweating so muchhh!! This is crazy but i like it so much👍🏻👍🏻👍🏻👍🏻❤️😂
Mofika Zulaiha
Mofika Zulaiha 4 napja
how much calories does this burn on average
giuli ferri
giuli ferri 4 napja
omfg did this at 9 o’ clock in the morning and I’m about to die
Yuki Van Hauwermeiren
Yuki Van Hauwermeiren 4 napja
I’ve just took a sip of water, my stomach is going crazy rn
Юлия Эрдни-Горяева
Юлия Эрдни-Горяева 4 napja
yes it KILLED me
Lai 4 napja
Whoever is reading this- this was meant for you to see. Yes you. you. You have been working so hard, I know, you feel that by doing this, your insecurities will disappear. You feel by doing this, those numbers on the scale will go down. You feel that people will actually start looking at you and say, wow their gorgeous. But trust me, oh my you are, and people dank think that. - Someone told me that Humans a body’s are like cups, without something inside the cup, the cup is useless, just a piece of show, a decoration. But with the water, the juice, the flavor inside the cup, it is useful. Looks are cups , people have over prioritized looks personality , when personality should have videos on HUpost, showing how we should build it, make it stronger. You are amazing inside - out, go, take a rest- eat. Because you need to start showing that personality, and give yourself a chance to get rest. This message was meant for u, understanding yourself is what you need. Go take a look into that mirror, smile, and say, I am damn gorgeous. Then go have a rest, chill out, eat your meals and say your blessed.
Wenna 5 napja
Nobody: Music: You’ll never see me in painnn Me: *Speak for yourself-*
boo jae
boo jae 5 napja
do you have hiit increase metabolism video?
Athena Venice
Athena Venice 5 napja
sis i physically cannot do the plank + jumping or burpees. i- im abt to die
Mainejane Del valle
Mainejane Del valle 5 napja
Watching this while eating damn
Vibing LoFiano - Dreamy and LoFi Piano
Vibing LoFiano - Dreamy and LoFi Piano 5 napja
10 minutes doing these *exercises* vs 10 minutes *watching random youtube videos* 🙄😅
Russian secret service pigeon
Russian secret service pigeon 6 napja
ngl this is kinda fun after a few days
srishti rawat
srishti rawat 6 napja
She gives us courage to keep going...
gamingwithme 6 napja
i did the whole thing and i am 10 years 11 in april
李平 6 napja
I’m going to like this video to scare my fat.
Sandra B.
Sandra B. 6 napja
DAMN, I'm so prouuud! I've finally managed to complete this workout without skipping anything ✔
Maria Chrysanthou
Maria Chrysanthou 6 napja
I've been doing pams workouts for more than 2 months and i love the results so much! I still have a long way to go but it's going amazing so far, definitely recommend her workouts :)
Maria Chrysanthou
Maria Chrysanthou 6 napja
@white vs dark just go to her Instagram page, she posts workout programmes every single week, and saves the previous ones on her highlights :) she has 4 different programmes: for beginners, 30 mins, 45min sweaty, 45min dance workouts, and i do the 45min sweaty
white vs dark
white vs dark 6 napja
what exercises you do
Maria Chrysanthou
Maria Chrysanthou 6 napja
Um so i think I've caused chronic asthma to myself without having any to begin with
Sandra Kiki
Sandra Kiki 6 napja
Done 🔥🔥🔥🔥🔥
vijay daga
vijay daga 6 napja
At first I thought HUpost was accidentally skipping the break part
Subhagini Bagh
Subhagini Bagh 7 napja
Just 10 minutes and it’s miracle .. such a great workout 🏋️‍♀️
Julienne Claire
Julienne Claire 7 napja
its not a pamela reif workout without planks in the end hahaha
Nadeen Sivic
Nadeen Sivic 7 napja
*gulp*. Wish me luck.....
Aleksandra Yancheva
Aleksandra Yancheva 7 napja
Damn... I almost threw up 😂😥😮
Daisy Holdsworth
Daisy Holdsworth 7 napja
Do I see a burpee in disguise
:Daisy •.
:Daisy •. 7 napja
Hurts so good 💀
Sunny 1
Sunny 1 7 napja
Omg i can't believe it !!! I've done it. For people how are struggling with this cardio workout, have a 30 sec break after every 1,2 or 3 workout and every week try to remove breaks from this workout. Remember that one day you're going to thank your self for pushing ur self above ur limit.✊
Ani Isabella
Ani Isabella 7 napja
I look up to you. Thank you so so much for the amazingly difficult and fun workouts
taraneh aghili
taraneh aghili 7 napja
Mountain climbers and high plank 🤝🏻 giving me a really red face
Margarida Rodrigues
Margarida Rodrigues 7 napja
I love working out, and with you being our guide it makes this way more fun! Thx
Lucia Moreira
Lucia Moreira 7 napja
I just wanted to say that this is the fist time I did a workout video from this lady and I managed to do it without taking any break. I'm so proud of me for doing it and I'm so proud of you if you finished this workout too
shaniya leanne
shaniya leanne 6 napja
Ioanna Feleki
Ioanna Feleki 7 napja
+1 if you felt PAMped after this wokrout❤
hakdug 7 napja
hey guys! is it okay to repeat the same workouts everyday? will it still be effective? I am currently a beginner in exercising, so I can only do one workout everyday, and I can’t do workout programs where the workouts are different everyday. The workout I use is full body and I was wondering if it’s bad to repeat it daily.
The Doggo Life
The Doggo Life 7 napja
I suggest not doing the same one everyday. From what I’ve heard, you need to allow time for your muscles to heal after a workout. That’s why I usually target one thing every day. For example one day abs and the next arms.
Sabine 7 napja
Speaking from experience I really encourage you to try and follow her 30 min beginner friendly plan Focusing on different muscle groups everyday ensures that you give them enough time to recover and get stronger while you’re working on other muscles (they get stronger and you even burn more calories during the day) And don’t forget to stretch even for 3 minutes after every workout (your knees will thank you)
hakdug 7 napja
@shaniya leanne thank you so much for replying! I’ll take note of this :D
shaniya leanne
shaniya leanne 7 napja
you can repeat it everyday :) i'd suggest switching workouts after a few weeks tho because you'll get used to and see less progress
Frau B. aus H.
Frau B. aus H. 7 napja
Week 10 of my workouts and I feel like 30 years younger - even after this hiit workout ;)
A Sim
A Sim 7 napja
why do you not get break 3 m or 4 m ?
MOON 8 napja
A good HIIT is a HIIT when you do not hear the music and the beeps because you're ot of breath
angely abarca
angely abarca 8 napja
I am doing this for quite some time but why i cannot do this without a rest😭 you 🤟
Isabela Preciado
Isabela Preciado 8 napja
suppp just finished it, is my first time doing this cardio and i love it. i burnt 97cals in these minutes
Isabela Preciado
Isabela Preciado 6 napja
today i burnt 78 cals
Qinqin Xiao
Qinqin Xiao 8 napja
Pamela, I am following your videos and lose more than 10kg this year. I love you only playing music without talking. Enjoy them. Thank you
ilikeharibos 8 napja
js did a 12 min cardio and idk why im torturing myself with this but here we goo
Op _Gamers
Op _Gamers 9 napja
No rest😂😭😭😱😱😅🥺🥺😭
Steph R
Steph R 9 napja
Wow Pamela this workout is only 10 minutes, but it kicks my ass every time! Thanks!!
Yumyum Lyrics
Yumyum Lyrics 9 napja
hah im such a full thinking there would be a 15sec break after each exercise haha
shaniya leanne
shaniya leanne 7 napja
the word "rest" is not in pamelas vocabulary 🤣
Corinne Markus
Corinne Markus 9 napja
dear god that BURNED
Frauke Brinkschulte
Frauke Brinkschulte 9 napja
Everybody who survives this should be feared.
zhengfei li
zhengfei li 9 napja
2021 02:22 22:55 done
Diana Euceda
Diana Euceda 9 napja
Dios! Excelente rutina 👍🏼
Raneem Eid
Raneem Eid 9 napja
Holy shit I thought I am the only one who was dying
Karimah Kinteh
Karimah Kinteh 9 napja
Can u plz do a 8 minute morning ab workout, I really struggle to work my abs in the morning
p e a c h y김
p e a c h y김 9 napja
It’s my first time doing her workout and I’m dying
Star Rama
Star Rama 10 napja
*cues earthquake*
Samaira Jain
Samaira Jain 10 napja
A warmup would've made this even better.
chileanmuslim16 10 napja
Holy moly barely finished !
Hermesla 10 napja
I am going to do this 30 days! Day 1 ✅
C 10 napja
I've done this workout several times but I've never finish this without pausing it for 3-5 times 😂 BTW This is very effective for me, great for fat loss ! I lost fat all over my body.
C 10 napja
Me after doing this workout: out of breath crawling while trying to reach the phone to stop the video asap.
shaniya leanne
shaniya leanne 7 napja
meee 😭
Emma Jackson
Emma Jackson 11 napja
How many calories does this burn ?
The Doggo Life
The Doggo Life 7 napja
It’s in the description box :)
shaniya leanne
shaniya leanne 7 napja
i burned 120 cals
ann.D 11 napja
the feeling of cold water going down into your stomach after this is the best feeling ever
Christina Tsompanoglou
Christina Tsompanoglou 11 napja
Amazing workout, even for people who have minor issues - does not put exreme strain on any specific muscle! Just a perfect even workout!! And the music???Wow!!! I just discovered Pamela! Bravoo!!
Piper Mae
Piper Mae 11 napja
congrats to everyone who made it through this its not a small achievement, ive been doing pamelas workouts for like a month now and this is still killing me
Tigist Demeke
Tigist Demeke 11 napja
I am 14 years old girl but I my weight is 70 so what should I do to loss my weight? I always cry.because all my friends are thin but I am so fat so what should I do to loss my weight?
Lifewithlena 11 napja
Whats the different between me and pam? After the last workout "Plank" - Pam jumps up and goes out of the camera like a model, while I fall down on the floor and stay there for like 10 minutes and catching my breath :D :D Pamela! Love your workouts so much :)
최아람 11 napja
This is just crazy thanks you sooo much 💕
Gabzii 11 napja
This has made me realize just how unfit I actually am.
Daydreameralways Dream
Daydreameralways Dream 11 napja
I thank you this is going to kill me but I’m going to do this until my baby weight goes
Rina N
Rina N 12 napja
Omg I'm so proud of myself! I just did this whole thing without going back 10 seconds!!! This is the first Pamela workout except for her warm ups that I haven't gone back 10 seconds. Edit: I did it again :)
isabella 12 napja
I can watch hours of tv and time goes so fast but when it’s for a workout, 1 minute seems like 10
Shu Jie
Shu Jie 12 napja
Killer 🥵
Kinz Paldy
Kinz Paldy 13 napja
The whole body hurts in places a I didn’t even know could be hurt
blue soul
blue soul 3 napja
Literally me every time I do a workout and get sore muscles the next day
SocorrOtaku 13 napja
My teacher used this video for a workout, and I was dying lol tysm for making this video
mika barnea
mika barnea 13 napja
It’s was hard but I did this🫀💪thank you so much!!!
Rose rolex
Rose rolex 13 napja
Guys I did it 🙂🤑🥳🥳🥳🥵
Chelsi Berglund
Chelsi Berglund 13 napja
When I started working out a year ago, this workout would've brought me to tears. Now I can do it with some breaks. I'm so proud of my progress.
Kyara Horta
Kyara Horta 14 napja
shame on me for underestimating pams workouts 😅
RaNee Rah
RaNee Rah 14 napja
Jumping Jacks High Knees Squat + Side Jumpy Mountain Climber High Plank Plank + Jumping Jack Jump + Punches High Knees Squat Jump + 3s Hold Twisting Mountain Climbers Push Up Dolphin Hold Plank Jump + 3 Punches High Knees Squat + Side Jumpy Jumping Jacks Plank + Jumping Jacks Mountain Climber High Plank Low Plank
10 MIN AB WORKOUT // No Equipment | Pamela Reif
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