15 MIN FULL BODY CARDIO - burn lots of calories / No Equipment I Pamela Reif
ฝัง
- เผยแพร่เมื่อ 3 ต.ค. 2024
- Ready to drip sweat? ♥︎ This one gets super intense towards the end! You will most likely struggle during those 15 minutes… but that's okay! You will be proud ♥︎ / Werbung
This killer Cardio Routine burns a lot of calories - and that's what we sometimes want, right?
Including HIIT, classic cardio & lots of new movements. We do it onto the music, so it’s a bit more engaging than a standard workout. However the exercises are not dancy! So no, this is NOT a dance workout :)
You can do this video:
▸ on it’s own, as a quick & intense workout
▸ to kickstart a longer session
▸ to end your session with a bang and burn extra calories
You will like this workout, if you like my:
15min Full Body HIIT
10min Calorie Killer
10min HIIT Workout
10min Medium HIIT
10min Standing Abs + HIIT
20min Intense Full Body
▸ In those 15min, you will burn anything between 80-150kcal, depending on your weight, height and fitness level.
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➞ my Pam App ♥︎ Free workout & meal plans (11 versions, different fitness levels), lot of recipes & tips:
www.pam-app.de...
▸ 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.
➞ Instagram / pamela_rf
➞ Food Account / pamgoesnuts
▸ Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram :) I always check the posts!
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You can always find all songs in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc.
wmg.click/GetAc...
1. Tiësto, Tate McRae - 10:35
2. Ava Max - Weapons
3. HUGEL, BLOND:ISH, Nfasis - Tra Tra
4. Ofenbach - I Ain’t Got No Worries (with R3HAB)
5. Campbell - Beat Goes On (Rhythm to the Brain)
6. LUM!X, Tarik Asadi - The Night Is Young (feat. Will Matta)
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Business Contact:
pamela_reif@icloud.com
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
![[ TEASER ] เงาะป่า - วงL.กฮ. | TMG RECORD](http://i.ytimg.com/vi/M4ObdFfcPww/mqdefault.jpg)
I never understood when people said skipping a workout made them sad but you Pam have made me never wanna skip a day! Two years with you and going strong💪🏻
2 years ♥️♥️♥️ that’s amazing!! 😮💨
@MdoubleHB what..
May I know your result after 2 years?
@@keitazoe I don’t work out for aesthetics but I am a lot stronger and I have so much more endurance. Overall energy levels are great and I enjoy working out.
@@elsaamanda5999 love that! Thank you for the reply🫶🏻🩷
✨Next one is fun✨ - oh finally, they aren’t going to be hard
✨Plank jump✨ - my body: if you don’t stop, I am out
bruh same 😭
me too!!
🔝🔝🔝
This workout helps you not only physically but mentally also..help end overthinking ✌️❤️
Yes it's si true✨♡
Yes I do this one when I’m in a funk!
100%. After I'm done with this workout I'm so spent that I don't have the energy to be preoccupied with literally anything 😹
same fr me!
Perfekt PAM 🙏🏻🥰😅😅😅😅💪🏻👌🏻👍🏻
Girl, I missed so much your high level cardio workouts!! Keep it up👏❤
oh my god! I swear this is the best thing I've ever found on the internet. Initially I thought that I am strong and could do the workout easily but pamela made me realise who the real strong one is.
IF YOU HAVE COMPLETED THE WORKOUT, HATS OFF TO YOU FROM ME.
and thanks Pamela for this amazing content.
This + a cold shower afterwards = happiness
omgggg jesss
hahahh yessss me right noww loll
I fell in love with this routine since it came out. I mean this is tiring AF and I cannot do it fully without taking a break but every time this is in the set, I'm excited bc I get another chance to see if I'll make it this time around. I love that challenge. 😍😍
I think the aspect that makes this fatiguing for me is the exercises' orientation - one moment I'm up, one moment I'm down. I think that creates haze in my brain and heart 🤔 plus the fact that this WO is often in the 3rd or last set so my energy's already getting spent. 😄
Couldn't agree more, there's so much of movement in this workout outside of the excercises, it's kinda turing but this workout is always a challenge! I feel half dead by the time the last set of burpees come around but I feel proud of myself for pushing through till the end 💪🏻
@Shifa Shah Yes! Totally! That last song just reoeats twice but I always gotta tell myself, "push pushhhh" with those burpees 😆 And that proud feeling is real worth it 💪
this is why I do this workout first if I see it in the plan :') but today, I saved it for last. Wish me luck lol.
@@sofzhuk1188 how's it like doing it first?
@@blueberriechiiizcake I prefer doing it first bc like she said ^ you have more energy in the beginning. This is probably one of the hardest HIIT's from her so I feel so discouraged when she puts it last ;-; thus I do it first and all the other easier ones follow :) but to each their own
i was literally dying in the middle but when she smiled at the end i felt amazing, thanks pam for being so amazing
Glad to have 15MIN CARDIO! Repeated moves seem to be very effective for calory burn! I like SMALL SKATER and PLANK TWIST OUT. Reflection of the scenery on the window is beautiful... Thank you as always!!
Pam!!! You read my mind! I’ve been lifting a lot lately and I was just thinking I need to do some more cardio and here we go!
Finally a good short cardio burst workout - thanks Pamela just what i was after as a warm up for lifting days!
As a latina follower of yours the latin vibes during the third song made me so motivated and happyyyyy!!!!! Loving this workout already and your outfit (which is my fave from ur collection rn) 💕💕💕 love u Pam
wohooo 🕺🏼🕺🏼 the third song makes me super hyped as well! ♥️🫶🏼 thank you
@@PamelaRf1 love uuuuu soooo much♥️♥️♥️
@@PamelaRf1 Latin dance workout please!!
It‘s 05:45 am and my sweat Level is 1000, the Music is 1000, the movements are on Point! ♥️ The Last half burpees killed me and i think my neighbors are now awake! 🫣😂 This one is a Boom right into the Day!!
Doing great! But feeling sorry for your neaighbours though, I wouldn't be happy at 5:45 am 😅
ahhhh so glad to hear!!! ♥ thank you
@@PamelaRf1 Thank yoouuu!! You‘re my little happy place. ♥️♥️♥️
Agree. Even me almost die because of it. 🤣🤣
Omg, the music is on fire. And you look incredible, Pamela! Such big motivation for me to do this workout!
Thank you!!! ♥️
I am a patient suffering from rheumatoid arthritis and lately my body is crazily painful but Pamela still got me moving the best I can. I can’t do the full workout now but I’m so happy that I’m trying! Thank you so much Pam!! ❤
You should get checked for a tongue tie! It’s often correlated and can be treated
Pam that was amazing!! I love the introduction of latin songs even more. Can't wait to do this endlesly sweaty workout tomorrow morning. Because of you I really really really enjoy working out. Muchas garcias Pam.
WHAT IS THIS SPEED????! My heart is bumping all over 😅 And BTW - for the ones that haven’t done yet this workout, in order to realise the complexity - SHE ENDS THE WORKOUT WITH BURPEES, not plank as usual to relax your body, BURPEEESS!!! But it’s PAM, I’m not surprised anymore 😂😂But I loved it💪🏼
😂😂😂😂 dont spoiler it!!! Hahaaaa
LMAO!!!!!
Omg
@@PamelaRf1 I’ve tried it yesterday for the very first time, because when I saw 15mins cardio, I knew that it’s going to be brutal.. and yes, I was right. Today my whole body hurts, even though that I’m exercising almost every day 😂🤍
@@sambaillie5539 ❤❤❤qq❤qa
This is the hardest cardio video of Pam but it has the greatest music ❤️ thats why i prefer this one all the time even if it kills me😅
i swear to god this was the hardest cardio workout i’ve ever done
@@afejejhfhbsfbhj614 it might be for you but not for everyone
@@angelinal7120 i commented on the wrong vid 😭
@@afejejhfhbsfbhj614 oh haha 😂 no problem
@MdoubleHB i’m sorry - isn’t youtube supposed not to be some kind of dating app? there are apps where you can ask that to people. youtube is not one of them. have a good day
@MdoubleHB oh but i did, thank you for your concerned
I'm someone who rarely exercises and it's not surprising that I only exercise for 10 minutes. What a shame. But next time I will definitely complete the whole thing. I'll try my best! ❤
When you do this workout the first time, you think you must die, and its to hard! But when you do the workout regularly, you are getting stronger and fitter and it feels so good
Several times I thought I was dying...Oh my God, I'm all wet to the skin!!! The sweat was pouring so much that sometimes I didn't understand it was him or my tears...
That outfit looks sooo so good on you! 🤎 I love its color so much, also the music is amazing, as always! 😌 Thanks for once again creating something special. 🤓
I felt like I can't breath anymore but at the same time it was sooo much fun. I felt so much stronger after it (after all your workouts). I do you workouts almost 2 years now and they never disappoint me. Also I'm cursing a lot (everything gets on my nerves) but I can't speak while working out so I'm kinda a nicer human being during that time 🤣
😂😂😂 happy to hear! 🫶🏼 on to many more years together ♥️♥️
Today is my birthday & this feels like a gift 🥳
Omg I did it! Soo proud of myself and every single one of you who did it !
I have been working out with you @pamela since beginning of pandemic and I swear the struggle in this workout is REAL.
LOVE YOU ❤️
After the high tempo techno workout this is like a walk in the park. 😅
Thank you Pam for bringing out the best workouts integrated with the best `move-your-body` music!! We love you! 🥰
1. 4x punch + 1x low
2. step out jumpy + knee
3. 4x punch + 1x low
4. step out jumpy + knee
5. power squat
6. push up + plank jump
7. mountain climbers
8. twisting climbers
9. high knees
10. twisting climbers
11. high knees
12. mountain climbers
13. right - left squat
14. 2x pulse + middle
15. quick feet
16. high Plank
17. right - left squat
18. 2x pulse + middle
19. quick feet
20. cross + toe touch right
21. squats + hands up
22. jumping jack combo
23. cross + toe touch left
24. squats + hands up
25. jumping jack combo
26. crunch + plank jump
27. small Skaters
28. Standing crunch + plank jump
29. small skaters
30. Walk down + rotation
31. runner plank jump
32. half burpees
33. plank twist Out
34. runner plank jump
35. half burpees
You try to make us enthusiastic in every workout! Level excitement 100% to try new moves in this workout!
I’m 21 years old from cali & i record food reviews while I’m high off that zaza on my youtübe chännęl my boy
I like how she is able to do this was a smile on her face 😂 meanwhile, I'm gasping for air!
Thanks for the different music, styles, movement patterns and the short introductions (: For me the workout was hard, but before all fun and motivating 😊🎉
Trying to get back into working out after taking too much time off... this workout gave me a run for my money! I couldn't get through it without a break but my muscles feel like limp noodles in the best way possible :)
I have never been so confused of what sweaty kiss was thinking it was ANOTHER EXERCISE, man am so tired ahhh i think I'll just sleep right here. If it was'nt for you Pamela I would have quit 5 min ago. Thanks so muchhh aah am so tired.
Wouah!
It's so fun, and I'm so sweaty...
This totally different from what we're used to, and my body agree 😅
Thanks for the new challenge
Xoxo ❤️
Just finished! Sweaty and Fun! You make it look easy Pamela (but I know you're really working hard with us too)! My goal is to get through a whole workout without stopping!
IT WAS PERFECT
Been doing this one for months and first time noticing the end part😀😆
Love all your workouts! They always challenge and help me! Thank you!
I love you and follow your workout❤❤❤❤ it works🎉❤
You are very strong Seeing you makes me excited and motivates me to workout 🔥
I shouldn’t even call you Pamela anymore 😂 I’m calling you Ms.Reif from now on! Respect ❤
This is the perfect motivation to finish November sporty. I love it, thank you Pam 🔥
In my first try, I stopped at 9:00 because my heart was beating so fast and I felt like I would cough nonstop. But I hope it will get better after each try
i don't know where that last bit of energy came from for the last song, haha but I was giving it my all! thank you for another motivating workout ❤
Ich habe es noch nie wirklich durchgezogen sport zu machen. Mal 1 - 2 Wochen und dann wieder schleifen lassen. Aber seit ich deine workouts mache bleibe ich dran seit April 😅 gehe inzwischen mit deinen Plänen aus den Videos ins gym und habe Spaß dran. Hätte ich niemals gedacht 😁😁 DANKE ❤️
Am i the only one thinks she plays it in 2x speed?????????
You’re not the only one who thinks so😅
I'm already tearing up at the thought of doing it when I get home from work.
Just change it to 50% speed 😄
I wish it would be passivieren to do it in2x
😂😂😂😂😂😂 that cracked me up. NO I AM NOT haha
Yes
I took the dance cardios for granted😭 but my body needed this
Das ist der Endgegner an Cardio workouts
Ich liebeee dieses Workout! Vielen Dank liebe Pamela ❤🎉😊
It was such a fun session , thanks Pam !! Getting into workout again after a short break 😍😍😃
best hiit workout of all time
Pam: ..next one is fun!
Next excercise: Plank jumps
Me: 😰😒
I remember one year ago. I was about 99.7kg and it was hardly for me to catch up with this ep, however, after keeping working out for nearly 8 months, I lose about 18kg and weight 81.4kg currently. I tried running yesterday, 2km wont be a big problem for me!!!! Thx a lot Pamela!!! Love from CN🥰🥰🥰🥰
I keep returning to this video amongst all the other Pamela videos that I use all the time… but for some reason I find this one is particularly fun and special 🫶🏻 thank you so much!
Same here!
The high-vibe music helped me to mentally convince myself that it was easier than my body felt 😅
Pamela is so strong and powerful.
I can't breath any more it was awesome thank you
Thank you!
Dieses Workout hat mich umgebracht 😵
I like your short 10 min videos with no equipment. Please make more of those.
Me.. at 4 am.. eating ice cream.. watching Pam.. 😂😂😂😂
this workout is soooo goooddd❤❤❤❤❤
It's amazing what you can accomplish in just 15 minutes when you're really pushing yourself! Thank you so much for this workout💕 As a side note: how much sleep you get really affects your workout performance. I did this workout yesterday and reallyyy struggled. Today, I got plenty of sleep and while this workout was still super intense, I was able to push myself more and keep up this time!
Many thanks for this awesome workout 💪
I think this course is not for normal people 😭😭😭😭
Saturday morning really starts well! Thank you for this incredible Cardio! 💪🥰
Someone pls call 911...am dying
IT IS ALWAYS A PLEASURE TO KNOW HOW TO ENJOY THE GOOD FRUITS OF YOUR EXERCISES
A HUG FROM THE HEART, MY FRIEND
I remember when I did this for the first day. I thought it was going to be like a dance workout - intense but not this much. I did it but I could barely do it halfway and I remember not being able to get up from my mat. Now I have been doing this for almost a month and I haven't been any better. Obviously I'm not perfect but I'm getting so much better and closer to my goal. ❤
Thank you for your workouts pam ...this gives me tons of confidence
I actually do your workout since CV19 started you are really a great trainer
my life changed completely
iam now feel very confident about myself
my shyness has gone
I am now super strong
and have a healthy body
thank you so much pam for these free videos for your efforts
Just Keep Going
love you grl‼‼‼‼
Hello, today I had a depression, I needed this routine Woooow 1000 thanks🎉🎉🎉
Just finished this and my energy level is at 💯 There are so many great new exercises and the music hyped me up so much. I loved it so much, that i had to do it twice and I burned more than 200 calories. You will be sweating doing this workout but trust me you’ll love it 🥵 Keep pushing, you can do it! Thank you Pamela for this workout ❤️
Merci 🙏🏻🤸🏼♀️ * too much wrist pain for all planks etc but still enjoyed ! 🎉
Pamela, I am so glad I came across your account! I am a working mom of twin 2 year old boys and rarely have the time to work out. Since the boys have been born I have gain weight that I am not at all happy with. Your workouts are perfect! I get it in first thing in the morning or right before I go to bed. I just got started back working out. Fingers crossed I keep it up with the help of your videos! ❤
Тренеровка супер🎉 Очень хорошая проверка выносливости! Спасибо ❤
How does the mat not move? Is it glued to the floor?
Thats my own brand (Naturally Pam)! 😬😂 It’s made to not slip 🥸🥸
I love the music in your workouts
& you are really amazing at making the exercises feel like choreography and that we really are moving in sync with the music
agreed!
omg this was humiliatingly hard but it was so worth it, your little dance after the outro was everything hahaha! loved it
Có bạn nào lười tập cadio như tui hong
Trước tui tập cadio là phải mấy bài nặng như cadioliss,body combat,… bây giờ tập lại bài nào nhẹ nhàng xíu mới tập nổi nên tui đã ở đây
Chúc các chị em khoẻ đẹp 🎉
Pamela, today's my birthday, i have turned 21 today.
I'm so excited
I had a lot of fun with this one , thought I’m going to kill it , but the END KILLED ME 😂
that was the hardest 15 minute cardio, definitely got a sweat going. wow
You inspire me everyday with your content thank you for doing this 🙏🙏
Hello..have been sellected among my fans to qualify for my giveaway draw.
Exclusive to winners only...👆👆
i just died since the first 5 minutes
I love the fit, the music was amazing, the work out was actually ON BEAT to the song. It was very fun. Didn’t even feel like I was working out. Just felt like I was doing something active and fun like volley ball or a sport or something
I hope you enjoy my workouts as well!
I've done your workouts consistently 3-5x a week for almost a year now and I'm so proud of sticking to it and so thankful that you're putting out this amazing free content
Could you please share what results you have for this year? It will be very motivating 😊
I have a few questions does it help with loosing body fat and did you see any changes on your body?I need fast results lol😂
@milenafischer4552 Losing body fat can only be achieved by a caloric deficit. Wanting fast results and implementing big deficits statically leads to more weight gain long term. The best way to lose weight is to SLOWLY lose it by implementing more protein, veg and eating at a slight deficit. Working out helps with that but fat loss is achieved in the kitchen. Be kind to yourself. Mindset is key.
This one is so hard but exacty what i needed!!!
Hey Pamela... love your content ♥... Can you do more videos in shorts form... like how to do an posture the right way.. and more tips and tricks from your fitness journey... tq✌🏻
Looooove the moves and the songs so much! My fav cardio video ever 🤩🤩🤩🤩
Fifteen minutes equals thirty! It's been a long time I've been waiting for more video formats like this! Of course all my expectations comes from Pam's workouts!
Hi Pamela thanks for great workout🥰 I was thinking maybe 10second break before next exercise and maybe showing exercise before we do each one. Thank you
Coolest workout I've had in a while! Thank you Pamela 💞
Is this cardio beneficial and weakens the whole body?
Killer workout Pam! Thank you ❤
I haven't had to pause a video for a long time ! The combo "running climber" + "half burpees" is a killer
I'm glad I at least did a bit of it.
I was notified of this video and thought "maybe later" as I always think but thought the me later will be me in my future present, hence if I don't do it now, I probably won't later. So I clicked play on the video and started doing what was instructed. I couldn't go on pretty early on but I'm glad I at least tried.
Thanks for this! I haven't been doing much cardio- only muscle building and totally forgot that icky yet satisfying feeling of sweat on my neck. Please do more cardio videos!
Pamela, jumping little fox😜🦊
I can't believe how this one workout can boost my mood for 24 hours. The songs, the moves. I'm always so excited to do this!!!🥰
BEST WORKOUT EVER, TY PAM