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

.. 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:
1. FILLED WITH BASICS.
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
3. HIGH ENERGY.
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.

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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).

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▸ 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.

▸ use #PamelaReif if you want me to see your workout pics and videos!

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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

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Business Contact:

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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]

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.

[angelinal]

To anyone who wants to quit because it’s too hard: Pamela has been working for almost ten years, so it’s normal she can handle this perfectly fine. You are greatly motivated and it’s amazing that you actually are doing the workout. You need breaks ? Take them. It’s your pace. You’ll improve with time:) and think about how proud you will be after this ;) always stay positive and never forget that doing Pamela Reif’s workouts IS hard but YOU are doing it :)

[nicigae]

I'm severly overweight and tried this out for the first time. After around 5 minutes I started crying because I knew I couldn't finish it. But I'll try again tomorrow and the day after tomorrow and so on... And I'm sure that one day I'll be able to do this workout from start to finish without any breaks 💪🏻

[emogoesboom]

the people in the comments makes me feel like I'm working out with funny and supportive friends and I stan that

[milliem]

If you ever feel like you aren’t doing enough just remember, you doing even just 5 minutes is better than just sitting on the couch doing nothing. Never pressure your self or overwork your self! ❤❤❤❤❤

[aanudada]

Doing this every day for 4 weeks
Starting weight: 208lbs(don't judge)
Day 1:✅it was so hard and tiring
Day 2: ✅much harder than yesterday
Day 3 ✅ sorrryyy guys I keep forgetting to comment
Day 4: ✅ it was tiring
Day 5: ✅ much easier
Day 6: rest day!
Day 7: ✅ done will post 1 week results tmr!
*ONE WEEK RESULTS*
so guys I lost 8 pounds OMG I'm so happy and I've also been eating more healthy like I stopped binge eating chips and I starting going outside and running whenever I felt hungry and I don't drink soda and juice much. I'm seeing less fat from my face and since most of my fat come from my thighs its really hard to lose it but ill keep going for 3 more weeks!!!!
Day 8:✅ it felt good today! i did It twice
Day 9:✅ done
Day 10:✅ no breaks!
Day 11:✅ done did it twice
Day 12:✅ done
Day 13:rest day
Day 14✅
*2 WEEKS*
Day 15::✅ did it twice today
Day 16: :✅ doneee my face is really getting slim
Day 17: :✅easyyy
Day 18::✅ my stomach is getting flatter
if your deciding on doing this work out DO IT I'm telling you it may not be easy at first but its worth it, you will see results
Day 19: :rest day
Day 20:✅
Day 21: ✅I FORGOT TO UPDATE SORRY
*3 WEEKS*
Day 22:✅
Day 23:✅
Day 24:✅
Day 25: rest day(its important to rest so your bones can grow)
*MAKE SURE YOU DRINK WATER*
Day 26:✅
Day 27✅
Day 28:✅
*4 WEEKS*
4 weeks update my results are really amazing i now weight 186 I DID NOT THINK I COULD DO THIS but i didn't give up and so should you, i cut down my junk food but i make sure i have a break for myself to eat sweets once in a while. every morning i go for a jog and I also do one of her dance routines to!. my face definitely got slimmer and i feel so much happier an more healthier, i lost a lot of stomach fat my thighs are slimmer and my booty it PACKING😏✔. but i really enjoy doing this workout and thank you guys for all the supporting comments.
I BELIEVE THAT YOU GUYS CAN DO IT TO I love each and every one of you!


*As a side note i am 16, African-American girl*

[nuzra]

Workouts make us realize how long a minute really is ....

[jaleleandraarin]

the dolphin hold felt like my biggest reward in life yet

[chidori]

Squat + side jumpy - such a cute name for a demon excercise

[luciadante]

Pamela at the end: springs on her feet and happily waves at the camera.
Me at the end: walk on my knees towards my laptop.

[lizzyhoff]

*The workout ends
*Her: immediately jumps up like nothing happened
*Me: immediately collapses on floor trying to resuscitate myself

[negs]

I am extremely proud of myself that I’ve gotten to the point where I can keep up with her pace 😆

[chouavue]

did 5 minutes, saving the other 5 minutes for next month.

[kalindramizuel]

Just checking out if I could handle this...

[mitzy]

the sensation of your body literally burning is the most painful and the most amazing at the same time

[kelsey]

omg. I can easily do walk/jog/spring intervals on a treadmill for 40 mins but Pamela’s HIIT workouts make me feel like I haven’t worked out a day in my life. ur the best Pamela!!

[mariajosemoranmartinez]

I DID IT I DID IT I DID IT!!!! Guys I just did this killing routine without breaks!! This is just the beginning! Don´t give up every single person working on themselves are
Hugs from Mexicoooo!!! Vamos a estar bien mamis y papis

[nuna]

her face after training: 😊😁 my face after training: 🍅😡🍓🍎

[biancaftc]

I've done this workout without any break for the first time! <33 ik nobody cares but i'm so proud of myself haha

[briannaa.]

Finally in ketosis so I decided to try this workout....I took about 17 breaks but I did it! Now excuse me while I go sweat from my eyes