10 MIN BADASS HIIT – sweaty workout to Hip Hop Music, lots of punches & kicks I Pamela Reif


by Pamela Reif



Want to feel like a proper Gangster & burn lots of calories… let’s gooooo! / Werbung

Uuuhhh that will switch up our workout life!
Let’s feel super BADASS & make those High Intensity Sessions more fun! Kick, Box, Punch – in all kinds of variations. And to elevate the coolness, I chose some good old Hip Hop / Rap songs. Hope you likeeeeee it!

▸ HIIT: This will get your heart rate up, burn calories, burn fat, increase your metabolism, benefit your cardio & tone your muscles at the same time 🙂


Depending on your fitness level, height and weight you will burn between 70-110 kcal.
I burned about 70kcal in those 10min (remember, I’m a small human and my body is already adapted to plank jumps and burpees haha).

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.


➞ my Pam App ♥︎ Free workout & meal plans (11 versions, different fitness levels), lot of recipes & tips:

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

▸ Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram 🙂 I always check the posts!


I update my workout playlist weekly & it’s available on Spotify, Apple Music, etc. ♥︎

1. Bad Boy For Life – P.Diddy, Black Rob, Mark Curry
2. Belly Dancer – Imanbek, BYOR
3. Nail Tech – Jack Harlow
4. Shimmy Shimmy Ya – Ol’ Dirty Bastard


Business Contact:

unterstützt durch Warner Music Germany

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.


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  1. Siya Jagadi

    thank you Pamela for this workout, I'm feeling like a total badass doing hot girl things ?❤hehehe

  2. Ioana Cretu

    Ok this type of exercise definitely makes me sweat the most

  3. ayrin674

    I never this strong and weak at the same time ????

  4. kaylah hingyyy


  5. Gussie K

    bruhg.. that was killing me.. AMAZING

  6. Laura Reis

    I needed a workout to release stress and this helped! Thank you Pam ❤️

  7. Marі Mud

    С паузами на отдых была бы крутая тренировка

  8. Lisa?

    Love ❤

  9. Katya Lee

    It’s fun to do her kind of exercise but, sometime I feel tired easily, anyway I try with MII and HIIT did burn more cal ?

  10. asdfghjk

    luv u pammmm and thank you for the amazing workout more badass seires pleasseeeeeeeeee

  11. Lilacxx

    Do u realize that you created a monster within me? I'm doing this workout for a month now along with your other workout but when it comes to HIIT, this is my go to since I love all of the workout and vibe here and I am telling you, you just created a monster within me because I find any squat workout easy now because of this (squat used to be the one I hate the most). You really made me stronger. This is why you're my inspiration, you didn't just help me love and tone my body, you also made me stronger and I think it was the best thing in my fitness journey. 2 months ago, you can see me struggling from a 5 minute warm up workout and waking up feeling sore overall my body but ever since I started this journey with you, I can do your three HIIT videos without any rest and wake up feeling happy without any pain. You're the best, Pam!?❤️

  12. Kat

    please ?????

  13. VK1ng

    i can't breath, muscle burning and i can't get up at the end after the plank. i look at the TV and she didn't even sweat. i mean this woman don't have any fat in her body, straight skin, bones and muscles.


  14. VK1ng

    i had to slow down a little bit, and in my defense, i was wearing a 20kg body weight made of fat, so that counts a lot 😀

    i don't care, i'm a dude and i do pamela's workout, and i challenge some quiet brothers right here to do these workouts, no 10 sec rest, straight to the end OMG

  15. i ♡ lasagna

    this made my forehead big
    I know its random:)

  16. Yulia Zalokotska

    This musiccc make me feel STRONGGG?

  17. Lilacxx

    You have no idea how much sweat you made me drank. Like istg, my sweat is falling nonstop that it always tries to trickle on my mouth and I have no choice but taste how salty it is since I can't move because I'm in plank position?

  18. Ocean Desierto

    As a martial artist I LOVE these kinda workouts, thank you 🙂

  19. l l


  20. Atabey

    I am starting to workout again and this was a KILLER for me hahhaa, thnx, it was a challenging workout since I always go for pilates or barre workouts

  21. KristinSophie Bergmann

    I really liked this one!! But I had to take a short break because my period is draining me off energy :(( Def gonna try this again soon!

  22. Fatima safavi

    مرسی پاملا ♥️

  23. Bongi Bongi

    Day 4 and I'm dead ?

  24. Amazing Knowledge

    Very nice workout dii… I did this workout and now I am sweating ? ? a lot.. Thanks for amazing, super hard, high intensity and mind blowing workout…

  25. hannah de keyser

    Everyone: Dead.
    Pamela: Hops away happily

  26. nanicrash

    finally found a workout that fits my mood perfectly! thank you, Pamela!!

  27. Magdalena Dziczek

    this made me feel like I was dying….. thank you.

  28. Llin

    Ahhhhh I wanna curse you out so bad during the workout out- my legs were on fireee??
    But your workout make me feel confident after- thank you so much??❤️‍?

  29. Crunchy Critters

    I added this onto the end of my weight workout to get my heart rate up. Oh boy, did it ever! Great workout, great music!

  30. Annabeth Chase The Channel?

    I love this. I played Megan Thee Stallion's music lol because I always feel like a badass listening to her songs

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