15 MIN FULL BODY HIIT WORKOUT – burn lots of calories / No Equipment I Pamela Reif

wow – this one is NEXT LEVEL intense 😀 // Werbung

You will definitely sweat and most likely struggle during those 15 minutes .. but that’s alright. Just don’t quit.

But this killer workout burns a lot of calories – and that’s what we need during Christmas Season & to kickstart 2020, right?


No Equipment necessary and not much space needed 🙂 If you need more breaks – TAKE THEM! Don’t worry too much about that. You will improve over time 🙂 that’s the best feeling!

The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.

I recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles. If you want to challenge your body in another way: check out my 10min Ab Workout, 20min Booty Workout or the Song Workouts.


▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it’s available on Spotify, Apple Music, etc. ♥︎

1. Ava Max – Torn
2. Lizzo feat. Ariana Grande – Good as Hell
3. Sam Feldt – Post Malone
4. Galantis – Faith (featuring Dolly Parton & Mr. Probz)
5. Paulo Londra feat. Boogie Wit da Hoodie – Party


➞ Instagram http://www.instagram.com/pamela_rf/
➞ Food Account http://www.instagram.com/pamgoesnuts/

unterstützt durch Warner Music Germany

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42 Responses

  1. Pamela Reif says:

    Don't hate me for this workout! 😀 I know, it's sooo hard .. but just in case you want to burn the calories of those Christmas Cookies – HAVE FUN!
    And if you struggle, take a break & join me as soon as you're ready again 🙂


  2. You are amazing. You make it look so easy! Thanks for pushing me!

  3. helena says:

    Like this if you’re doing this during the corona virus shut down

  4. Manon Moulin says:

    I did this workout. Stopped it 3 times. Died a little. But happy I finished it !

  5. You can do it guys!!!!! <3

  6. Mi Band says it burns only 73 kcal 😲 whaat? I can't breath 😕

  7. Jenny Chang says:

    do you know how many calories this would burn?

  8. Tom says:

    Komisch, ich dachte bisher immer beim HIIT wären Pausen, wegen des Intervall und so…
    Bei anderen Workouts war es bisher so…
    Vollgas, Pause, Vollgas, Pause usw.
    Bei Pam….⚠️
    Vollgas Vollgas Vollgas Vollgas Vollgas Vollgas Vollgas Vollgas Vollgas Vollgas Vollgas Vollgas Vollgas Vollgas Vollgas Vollgas
    Ende, was auch gleich zu setzen ist mit dem Ableben der Teilnehmer😁😎

  9. Isis says:

    How many calories does this burn though

  10. This is a good one! I’m doing this today!

  11. Playing sports has become even more important nowadays, especially when we isolate ourselves from the street. In this process, you should take a look at the clothing opportunities that I think can help you. : https://amzn.to/2vI1zfQ

  12. Zahra M.K says:

    Workout kill it me …soo hard ….😨

  13. lee bocti says:

    How many full body workout recommended in a week?

  14. Not a good idea doing this without a sports bra…

  15. Does anyone know the calories roughly burned in this video? My watch says about 100 but I‘m so done after doing this I feel like it should be at least 300 calories burned! 😂

  16. Emilie Yu says:

    me watching this while baking brownies is so ironic

  17. Just adore you girl and your workouts! xx

  18. Sugdiyona says:

    I DID IT, even tho it was hard at last 6 min

  19. Did this once, had to give myself 2 short breaks. A few days later I tried again and didn’t give need a break!

  20. Marie Bordy says:

    Ist echt nicht leicht. Woran erkenne ich ob eines seiner Videos für Anfänger ist oder nicht?

  21. Emily White says:

    I ABSOLUTELY LOVED THIS PAM!!!!!!!!!!!!!!!!!!!!!!! It's so good that you don't have rests between each exercise and get straight into the next one. The tunes in this are fricken fab too and so I was just having a blast this whole time! THANK YOU for making working out so much fun for everyone – you are so beyond appreciated 🙂

  22. wtf i was at the middle of the second exercise and i am panting.not for me lol

  23. Sanni Nyholm says:

    I mean it was not that bad at all! Love it!

  24. 2020 goal to workout like yu 🥴

  25. Dear Pamela,if I do this exercice every day,in how many days/weeks can I notice any results? Tnx❤

  26. Annalena says:

    Glaube sie will uns umbringen😂😂❤️

  27. Where are ur leggins from? They are amazing😍

  28. Liv says:

    Did it twice and didn't die🍏

  29. Here’s a small tip, put the speed at 0.75, GOOD LUCK!!!! ..and never give up

  30. I’m so bad at this, but I’ll keep trying

  31. Jaine says:

    pretty good, but i couldn't finish 'cause i was out of breath, but i'll set a goal to be able to finish and feel great (at least be able breathing at the end hahaha)

  32. Xin ying says:

    Sweat feast! Thought it was going to be a breeze, I’ll take my word back🤙🏻

  33. Wooow. Loved it. It's so intense and sooo rewarding once you complete it.

  34. Viktor Alaje says:

    So I normally workout at home with heria, athlean-x, medrano,self,Chloe ting, and emi wong but I recently discovered Pamela and I must say that she is on my list of best female youtube workout content creators, along with red-haired eden.
    Love them.

    And yes this workout will test you no matter your fitness level.
    I have been regularly working out for a year now and I was able to keep up with her, but at the end, I sat on the floor and gulped down a bottle of water.

  35. Carole says:

    I need motivation ! (sorry for the mistakes I'm French)

    day 1: I had to stop a million times to breath, really hard to follow !!! But I did it (not in 15 minutes at all) ✅
    day 2:  Really painful with the haches in the thighs but I did it with a lot less breaks !  ✅
    day 3: It's gonna be hard today, I ate a lot of cookies, homemade but still… From tomorrow I will try to stop sugar during the rest of this challenge because I'm crazy. So, yeah, it was harder than yesterday… 3/4 breaks! I couldn't do the "up dawn planck" entirely but… ✅
    day 4: Still hard but only one extra break today (and 24h without sugar !) ✅

  36. Anya Garmash says:

    I've never been happier to do a regular plank

  37. V C says:

    Hard af but great

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