10 MIN HIIT + STANDING ABS - high intensity, calorie burn I Pamela Reif

A combo of fat-burning HIIT & standing Ab movements. So we have both effects in a short time ♥︎ / Werbung

I reaaaally really like this workout :D I’m super happy that I can „enjoy“ this myself from now on. It’s like a basic HIIT session, but with the BONUS of training your Abs. All standing, no yoga mat required. Ideal if you are on the go and don’t have anything with you!

▸ ABS #1: I turned the „rests“ into slow, standing Core exercises. Ab Twists, Standing Crunches, etc.
▸ ABS #2: I focused on HIIT movements, that involve more Core engagement as well. Plank Jumps with added Crunches, etc.
▸ HIIT: This will get your heart rate up, burn calories, burn fat, increase your metabolism & tone your muscles at the same time :)

And don’t hate me for the end. Half Burpees… sorry not sorry. It’s hard - but it’s the end, so you got no choice haha!

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Depending on your fitness level, height and weight you will burn between 70-110 kcal.
I burned about 70kcal in those 10min (remember, I'm a small human and my body is already adapted to plank jumps and jump squats haha).

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.

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➞ my Pam App ♥︎ Free workout & meal 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.

▸ Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram :) I always check the posts!

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I update my workout playlist weekly & it's available on Spotify, Apple Music, etc. ♥︎

1. David Puentez - Baby Steps (feat. Isaak Guderian)
2. David Puentez - Home
3. David Puentez - I’m Gone
4. David Puentez - Outta Love

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Business Contact:

unterstützt durch Warner Music Germany

Disclaimer:
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.

[PamelaRf]

Make your burn ❤️❤️❤️ even for all the High Knees: engage your core!
... and good luck for the end hihi.

PS: I'm currently on the Maldives pre-filming all the sloooow workouts for 2022 for us :)

[caracho]

The best part of a standing workout is that there are definitely no mountain climbers or planks. Really love this workout and regretted a bit that I haven't found this earlier

[asistudy_]

You are very motivating. I am 12 years old and I am doing your exercises. I have a belly and I weigh 51 kilos. At home they tell me that you are too fat. Yes, I am fat, but I do sports and I will lose weight.And no one will make fun of me💪🌟

[shulingc.]

I was constantly looking for "well done" while jumping. This is an absolute killer!!!!

[feelilaraa]

waking up to a new pam workout literally is the best feeling ever :) starting in the day with some nice hiit now

[gaborpakozdi]

me after two muscle days: oh, finally a happy hiit day!
also me, remembering the previous abs & hiit workouts: 😮 oh

[TheLifefKate]

just finished this workout, felt so good! I've been following Pamela's workouts for almost 2 years now and never felt better, she even inspired me to start creating my own workouts this year and this workout reminded me of my first one, love training abs and burn lots of calories at the same time! Love you Pam <3

[mjazalean]

1. ab slide, L
2. ab slide, R
3. jump + arm opener
4. high knees
5. squat + waist crunches
6. jumping jacks
7. crunch + cross, L
8. ab twist
9. starfish jumps
10. jump + arm opener
11. crunch + cross, R
12. ab twist
13. jumping jack
14. high knees
15. squat + cross crunches
16. plank jump + cross crunch
17. half burpee
18. high knees
19. half burpee
20. squat hold

[LiveLikeLex]

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 :))

[manjarihayes]

Thankyou so much for your videos Pamela! ♥
I first started exercising 2 and a half months ago now and at first it was extremely hard as my body wasn't used to it but now alittle after I'm fine with them! I'm only a teen and over the years I was putting on weight .
I've lost 7 kgs which I'm so happy about! I've been exercising every day and eating much healthier! I started off with only like 20 minutes of exercise everyday but now I'm doing 40 minutes a day . Believe in yourselves everyone ! You can do it!! 😊

[Nobadaddiction]

Love your channel and appreciate your content!😍

[thiavo]

Me: This is too easy to be true
Pam: Starfish jumps
Me: There it is

[mariaassenova]

I needed a routine like this so much! Thank you, Pam! The switch between standing ab exercises and HIIT never disappoints 😍😍🔥🔥

[ij]

The “high intensity” words in the title scared me so much even tho i do her workouts for a year now. So here I am mentally preparing 😭😭❤️

[alexisreed]

HOLY COW. I am sweating SO much. Thank you for this workout, perfect for doing real quick before I get ready to go to work. Definitely going to use this one a ton!

[terelilli]

workouts with pink clothes had always been the killers. let’s hope this one isn’t

[jiminshin]

When I hear “outta love” doing half burpees, suddenly Pam in orange-red outfit comes in my eyes. 😇

[iaryakaran]

Pamela, this has to be one of your best HIIT workouts. It is so intense and effective and has me sweating like a pig. But I really loved all the exercises, specially the new ones. Have a good time in Maldives and I am so freaking excited for your slow workouts. I love you, P. Thanks for making these videos for us.

[curuvari]

You know you're about to hit That week of the month when you have to hold on to your chest during the high knees lol

[sophiatheodorou]

Those high knees after burpees literally killed me. I was just looking for a ' WELL DONE' !!