.. 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 😀

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 😀
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.

➞ Instagram http://www.instagram.com/pamela_rf/

▸ 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. ♥︎
http://wmg.click/GetActive

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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➞ Instagram http://www.instagram.com/pamela_rf/
➞ Food Account http://www.instagram.com/pamgoesnuts/
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Business Contact:
pamela_reif@icloud.com

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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.

42 Comments

  • Pamela Reif

    Posted July 21, 2021 3:28 am

    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.

  • Sienna Mapals

    Posted July 21, 2021 3:28 am

    Great workout ( make sure you drink lots of water definitely in the summer )

  • Natalie Contreras

    Posted July 21, 2021 3:28 am

    her claps at the end give me life

  • Itz Meteorite

    Posted July 21, 2021 3:28 am

    Alright, might aswell document this.
    13 years old, 170 cm and 58.4 kg (Tough I may have to add that the scale is old and not always correct)

    Day 1: ✅ Complete! Had to take some breaks and now I'm sweating so much😂

  • Aaranya Pal

    Posted July 21, 2021 3:28 am

    I Swear to god these were the toughfest , hardest and the longest 10 minutes in my life I have ever had
    But 💯 percent recommended

  • Day Dreamer

    Posted July 21, 2021 3:28 am

    first 5m I did it ok but 5 m later I’ve just breath : )

  • 王彤

    Posted July 21, 2021 3:28 am

    fun facts : Pamela doesn't sweat

  • DO YOU KNOW안녕하세요

    Posted July 21, 2021 3:28 am

    First day 1✅
    Did only 6:25 minutes ..dying 😭

  • OofDoggo

    Posted July 21, 2021 3:28 am

    i read "well done" as "plank jump" and i died

  • Knab Nathalie

    Posted July 21, 2021 3:28 am

    how much calories do you think we burn with this workout pls ? 🙂

  • Gi G

    Posted July 21, 2021 3:28 am

  • alice brocardo

    Posted July 21, 2021 3:28 am

    i'm trying to add a short but effective workout in my day routine and this looks perfect! since i'm new to exercising i'll upload my progress whenever/for as long as i feel like i'm making any haha
    i'm also creating 2 playlists (kpop and random pop/rnb) a little longer than 15 minutes beacuse my lungs need short pauses lol i'm sharing them in case anyone is interested ^-^
    playlist 1: secret story of the swan – iz*one
    jopping – superM
    ddudu ddudu (remix) – blackpink
    helicopter – clc
    first – everglow

    playlist 2: bloodline – ariana grande
    everybody mad – o.t. genasis ft. beyoncé
    rules – doja cat
    klan – mahmood

    day 1 🗸 made it until the 2nd round of high knees. i'm very tired, obviously, but i've just started working out so i expected it. i think i'll try to add a couple more exercises tomorrow, let's see how it goes
    day 2 🗸 made it until the 3rd round of high knees (with 4 20sec pauses)! so, that was unexpected but i guess i was feeling very energetic and motivated! my goal for now is not to push for more exercises but to focus on doing these ones with better form and without pauses.
    day 3 🗸 same as yesterday but with shorter pauses. my legs are sore though, so tomorrow i'm skipping and taking a rest! also i saw a comment below saying you're tricking us into doing burpees with that one 'plank jump' excercise in the middle and it's true hahah i've never been able to do them and now i'm slowly getting used to that combo

    TW: ED

    i've been struggling with b*limia for quite some time and i was looking for a relatively short workout to introduce into my routine. my goal is to gradually get used to daily exercise and a healthier diet to overcome my ed 🙂
    i encourage anyone who struggles with the same sort of problem as i do to get proper help and support, but feel free to comment and share whatever you feel like under this comment: this is a safe space!
    i love you and hope the best for you <3

  • Ravisha Nandini

    Posted July 21, 2021 3:28 am

    Successful managed to do this workout without break😌.. especially the background music…. created a good vibe

  • Ngọc Nguyễn

    Posted July 21, 2021 3:28 am

    How many calories do you cónump if you do this workout?

  • Ellaine Singson

    Posted July 21, 2021 3:28 am

    Killer workout! Damn.

  • fleurqtt

    Posted July 21, 2021 3:28 am

    i paused it to give her a break

  • Tanmay Jha

    Posted July 21, 2021 3:28 am

    How many calories are we burning here? Someone please help

  • Sarah

    Posted July 21, 2021 3:28 am

    Thank you for these fantastic videos! 💟

  • Abo

    Posted July 21, 2021 3:28 am

    Is there anything you need for this?

  • Dear Dii

    Posted July 21, 2021 3:28 am

    The longest 10 min 46secs of my life..

  • Dhanvi Vyas

    Posted July 21, 2021 3:28 am

    It's day 3 and I did the workout without breaks I'm proud of myself 😭❤thx u so much pamela

  • Sophie Medinger

    Posted July 21, 2021 3:28 am

    the second song is such a mood if u come from the 60min hardcore programme

  • ohshitlisa

    Posted July 21, 2021 3:28 am

    the comments god is this that hard??
    edit: i FUCKING LOVED IT wow

  • Manya dubey

    Posted July 21, 2021 3:28 am

    hey stranger
    okh so here I m
    I m going to do it for about 2weeks
    and let you guys updated everyday 🙌
    day 1 – ☑️

  • Nelly Neechul

    Posted July 21, 2021 3:28 am

    Thank you for this workout Pamela! I enjoy working out now because of you <3

  • соня кожихова ت

    Posted July 21, 2021 3:28 am

    а русские где…

  • MOTIVATION FOR SUCCESS

    Posted July 21, 2021 3:28 am

    Day:1(15 July) survived only 08:40 minutes
    Day:2(16 July) survived only 08:43 minutes
    Day 3 (17 July) finally completed 10 minutes feeling delighted.😁
    Day 4 ,(18 July) completed full exercise
    Day 5,(19 July) completed

  • Mario Valerio

    Posted July 21, 2021 3:28 am

    Been doing this 3 month now. It has done me well. Thank you.

  • Leo

    Posted July 21, 2021 3:28 am

    It usually takes me 5 minutes to breathe normally after doing this workout

  • VisMayaM

    Posted July 21, 2021 3:28 am

    Just watched 1 video nd subscribed🥵

  • Kulsum Shaikh

    Posted July 21, 2021 3:28 am

    When I can't do a certain exercise I switch to Chloe Ting's alternatives

  • chris tan

    Posted July 21, 2021 3:28 am

    First exercise: Ohh jumping jacks, too easy (self add on extra steps to increase the intensity)
    5 mins: Mama, I am regretting it
    Last few exercises: Who am I? Where I am?

  • Cookie Monster

    Posted July 21, 2021 3:28 am

    Guys i made it 3 sec lemme get a yoopy

  • Zulfa Hadid

    Posted July 21, 2021 3:28 am

    Day 1 : stop at 5:17

  • GamerGodYT

    Posted July 21, 2021 3:28 am

    i’ve never been able to do a full workout without breaks. i’m so happy. i did it. i’m making progress. i love you so much and thank you

  • Dhanvi Vyas

    Posted July 21, 2021 3:28 am

    Will this work to reduce breast size?

  • Shivangi Dixit

    Posted July 21, 2021 3:28 am

    Very happy to complete all at once..although with two little 40 sec break 😂

  • Ralph

    Posted July 21, 2021 3:28 am

    Barely made it until 5 minutes.

  • Al-Zahraa Bader Al-Majroub

    Posted July 21, 2021 3:28 am

    going to do this for idk how long
    day 1 : hard but i feel very good after . i took breaks between the workouts i just did the blanks without the jumping jakes and i did 10 seconds of the mountain climbers not 29 lol
    day 2 : i wasnt motivated but i did it and now im happy . i took breaks but i did the humping jakes . still just 10 seconds from the mountain climbers hahaha also high planks are v hard
    day 3 ; easier then yesterday still some breaks
    day4 ; a lot of braks and i skiped some prop because i didnt sleep well
    day 5 ; went skating and i skiped it
    day 6 ;. easy:) and yes i took breacks

  • Fio na

    Posted July 21, 2021 3:28 am

    I will do this workout 3 weeks im 157cm (5'1?) tall and i weigh 51kg (112lb?). Dont judge me please lol. I startet on the 14.7
    First week
    Day 1: ✅ done and i died multiple Times
    Day 2: ✅ i tried not to do any breaks and did the exercises slower
    Day 3: Rest Day
    Day 4:
    Day 5:
    Day 6:
    Day 7: Rest Day
    Second week
    Day 8:
    Day 9:
    Day 10:
    Day 11: Rest day
    Day 12:
    Day 13:
    Day 14:

  • Pamela Soko

    Posted July 21, 2021 3:28 am

    the last song sounds like a victory song😭🤣💗

  • xXxCherylxXxMoxXx

    Posted July 21, 2021 3:28 am

    Not Pamela acting like she doesn't still look perfect by the end of this 😭😂😂

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