20 MIN FULL BODY WORKOUT // No Equipment | Pamela Reif

NO EXCUSES ♥︎ a Full Body Workout that can do whenever and wherever you like. // Werbung

You don't need any equipment or weights!! Targets the muscles of your whole body and gives you a QUICK SWEAT!

The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.
There are two 1min rests in between. If you need to pause longer - feel free to do so. If you don't need a break - skip them!

I recommend switching up your workouts to give your muscles enough time to recover. You can do this workout 2-3x a week and if you want to do be active on the other days: check out my Sixpack, Core & Booty Workout ♥︎

__

▸ 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.

__

MUSIC by Epidemic Sound

CONTACT ME (business inquires):

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.

[jameskegley]

I'm really good at the "break" exercise.

[jackiek]

No one:
Pamela: *puts this into a beginner workout plan*

[You-qeqb]

When the doctor tells you that you have 20 minutes left to live and you want to make sure your last 20 minutes are as long as possible.

[delmarwinter]

Start now because...
In 2 weeks you will feel it.
in 4 weeks you will see it.
in 8 weeks you'll live it. 💪💕

[anagomes]

me before starting: just 20 minutes? easy lmao

me literally 6 minutes after: i'm dead, i'm alive but i'm dead

[pookiepooky]

This workout totally works!!! I used to not workout at all so it can be beginner friendly too. Ive done this workout everyday for 16 days now. Results: I lost 1kg, my body is a lot more toned, I lost my belly fat and my face is a lot slimmer.
I suggest you guys to start slow and do 20 seconds of every exercice with the last 10 seconds to rest. Gradually, you increase the time you do the exercice to 22, to 25, to 27 and to 30 seconds.
I’ll continue to do it everyday! And I wish you guys the best for your workout journey!!!

[iffahooha]

3 years ago, This exercise video right here saved my life. I was miserable in my job as a fresh grad, had never been active my whole life. I took a chance and tried this workout, I couldn't even last 10 seconds on each move but I felt good so I decided to do more and more until everyday after work I just had to do it and I could see that I could do 80% of the workout. And from here on I kept being on more active until I was running my first 5K! I never could run past 2K last time. I lost weight and was running regularly. Covid happened and I fell into a slump once again. I did run once in a while but it wasn't the same. For the first time today since covid I tried this workout again and I can feel smth ignite inside me haha. So Here's me hoping I'll be back at the active phase again. Pamela if you're seeing this, JUST WANT TO SAY THANKS!! 23 year old me could have never thought I could could even do a plank and srsly so happy u blew up so much!! You deserved it 👏❤️

[catherinewang]

never in my life have i've been so grateful for a plank...

[MeapYT]

Me: does a sit up
My heart: if you don’t stop, I will

[jacobmoore]

I love how she just gets into it and doesn’t waste time with intros n stuff like that

[sajishags]

Lets appreciate everyone that comeback here everyday even though they know it's hard . Lets become one of those people and try our best and use this video as a motivation and opportunity to grow both physically and mentally .

[HGScarlett]

I did this workout for a month, 6 days a week, and my body is so much stronger. I can see defined lines in my stomach, arms, and legs! Don't give up. I promise it's worth it.

[emilyfrank]

the "well done" literally feels like I just graduated Uni

[schlaftablette]

I hope this is a help to someone:


0:10 - 0:40 Squat Jumps
0:40 - 1:10 Jumping Jacks
1:10 - 1:40 Plank Jacks
1:40 - 2:10 Mountain Climbers
2:10 - 2:40 Squat w/ Side Leg Lift
2:40 - 3:10 Squat Jumps
3:10 - 3:40 Push Ups
3:40 - 4:10 Up & Down Plank
4:10 - 4:40 Straight Leg Kickback Right
4:40 - 5:10 Straight Leg Kickback Left
5:10 - 5:40 Side Plank Leg Pull Right
5:40 - 6:10 Side Plank Leg Pull Left

6:10 - 7:10 B•R•E•A•K

7:10 - 7:40 Lay Down Push Up
7:40 - 8:10 Superman
8:10 - 8:40 Superman Pull
8:40 - 9:10 T Rotation
9:10 - 9:40 Push Ups On Knees
9:40 - 10:10 Inner Leg Lift Left
10:10 - 10:40 Outer Leg Lift Right
10:40 - 11:10 Inner Leg Lift Right
11:10 - 11:40 Outer Leg Lift Left
11:40 - 12:10 T Rotation
12:10 - 12:40 Superman
12:40 - 13:10 Plank

13:10 - 14:10 B•R•E•A•K

14:10 - 14:40 1-Leg Glute Bridge Right
14:40 - 15:10 1-Leg Glute Bridges Left
15:10 - 15:40 Glute Bridge
15:40 - 16:10 Reverse Crunch
16:10 - 16:40 Roll Ins
16:40 - 17:10 Dips
17:10 - 17:40 Reverse Plank
17:40 - 18:10 Flutter Kicks
18:10 - 18:40 Toe Taps
18:40 - 19:10 Dips
19:10 - 19:40 Triceps Push Ups On Knees
19:40 - 20:10 Cross-Mountain Spider Plank

E•N•D

[lemontree]

20minutes sure flies by doing this workout! Once again very satisfied with this workout, Pamela never fails to impress me with every workout she does!

[emma.s]

I had the biggest fight with my body during this workout, but I finished it even with muscle cramp. So proud of me💪
It was my first time doing this workout and I will definitely continue, cause it’s exactly the workout which I was searching for!

[sland]

No one:
Me at 3AM when I get a random spurt of energy:

[nehakhatri]

Squat jumps
Jumping jacks
Plank jacks
Mountain climbers
Squat w/side leg lift
Squat jumps
Push ups
Up & down plank
Straight leg kickback right
Straight leg kickback left
Side plank leg pull right
Side plank leg pull left

Lay down push up
Superman
Superman pull
T rotation
Push ups on knees
Inner leg lift left
Outer leg lift right
Inner leg lift right
Outer leg lift left
T rotation
Superman
Plank

1 leg glute bridge right
1 leg glute bridge left
Glute bridge
Reverse crunch
Roll ins
Dips
Reverse plank
Flutter kicks
Toe taps
Dips
Triceps push ups on knees
Cross mountain spider plank.
It takes me so much to type please like so everyone can see it.
Edit- i have edited all the exercises that was left out i hope it helps.
All the best for your workout

[loonylovely]

Don't be discouraged if you can't follow her properly at first. I usually adapt some of the excercises to be a bit easier and I do a quick warm up before as well as stretch/cool afterwards.
Don't push yourself too hard, that's how you get hurt, but also just skipping 30 seconds tends to throw you out of the rythm.
So don't feel bad for making it easier on yourself at first, at least you're doing something! And being able to finish the whole set, even if toned down, makes it much easier to pick it up again the next time.
Also, the more regularly you do it, the sooner you'll be able to try and maintain the proper versions, which is super exciting once it works out, so give yourself some time to adjust to a proper workout and you'll get there in no time!

[thecodeninjaeu]

Pamela is so strong. How could she do this whole routine?? I'm dying here trying to finish it