10 MIN CALORIE KILLER / Medium Level – a HIIT workout that won't kill you I Pamela Reif


by Pamela Reif



This workout kills calories, but it won’t kill YOU! ♥︎ / Anzeige

Yes, that’s right. I created a routine that won’t make you gasping for air, calling me bad names & question your life haha.
This routine includes pretty basic movements and always switches between “getting your heart rate up” and static holds as an “active rest”.

I hope you enjoy this one (and the view in Ibiza)!! ♥︎

▸ calories burned are between 70-110kcal, depending on your weight, height & fitness level! I’m a short and tiny person & I burned 70kcal 🙂


The video is in full length which means you can just follow whatever I’m doing 30s for each exercise. If you need a break – TAKE IT! Don’t worry too much about that. You will improve over time 🙂 that’s the best feeling! I also recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles.

▸ you can find WORKOUT PLANS with those videos 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/


My Cookbook:
German Version: https://amzn.to/2RZ3zID
English Version: https://amzn.to/2YxFhb7


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

Music by Epidemicsounds.com

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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it was late when i filmed this so excuse my giggles and imperfect technique haha I try to do this every morning. it's quick, to the point, and...



  1. Cristina Maria

    how much calories this workout burns???

  2. life goes on

    Doing this for 21 day
    Day -1 i did it funlly. Its kinda easy and smooth. I never really try this type of workout but its actually so good for beginner.even i am not but it is good

  3. elif

    day 1 ✅
    day 2 ✅
    day 3 ✅
    day 4 ✅
    day 5 ✅
    day 6
    day 7

  4. elif

    it's my first time pamela's workout and i was able to finish it without a break!! also it feels so good i will definitely keep doing it

  5. Gül YIL

    I died with calories😂

  6. Lorie

    My all-time favorite cardio exercise! <3

  7. I am QUEEN

    Guys!!! I have done this workout WITHOUT ANY BREAK for the first time! I'm so proud of myself keke^^

  8. Taiba Muhammad

    How many calories does this exercise burn?

  9. Umina 23


  10. sara jafarifard

    Excusme , can l ask your hight and weight🙏

  11. Evelyn _

    ok d1

  12. Lily Blue

    The mvp of this is why cat who chose to lie down under me during those last planks 🙄

  13. Mikylla Jovelle Sotto

    First time doing this and im dying!! luv it tho🤍❤

  14. Easy recipes

    How many calories does this workout burn?

  15. Sude

    i walk in the morning for 2 hours, that makes me burn 300 calories. i get home, make breakfast and after 2 hours i do this workout. im trying to lose fat. can i lose 5-6 kilograms by doing what i do for a month?

  16. Sumiyoo

    I want to lose weight, so, i want to try this workout
    Day 1:

  17. NK. min

    Я запыхтелась, просто просмотрев это видео

  18. Angela Shen

    Great job! Thanks Pamela!

  19. Angela Shen

    Lovely ! Thanks Pamela !

  20. bumblebkzz

    Damn that is hard asf

  21. Tanja K

    I would have given a thumbs up- but because of this disgusting flag in the background 👎👎👎

  22. Julie Hladíková

    So I was bored and decide to do some weight loss plan from Pamela. Chose beginner plan and didn't give much hope for that, cause I did that in past and couldn't do that more like 4 days in row, BUT idk why now there is Last day in first week and I still do that😮❤️. And ofc have some result, I measured myself everyday for kepp going and I lose in waist 2 cm and around butt 1 cm😍. I know it's not much, but for me it's revolution🥳. I wil try remember and update it, also sorry for my grammer, english isn't my first language 😅

    Update: it's middle of fourth week😍 and I am still going🥳. Also in beginning I had in waist 85, now I have 80!! Around butt it's just 1 cm from 105cm to 103 BUT still it's better 😅😁. Also I am more flexible🤗.

  23. Lana

    How much calories do you burn with it

  24. Annie Friesen

    Yasss i only skipped two workouts so I only took a 1 min brake ahh so proud of myself I did a happy dance when I finished 😄

  25. イアン メー

    The longest 10 minutes of my life

  26. Kylee Nadine Go

    After 3 days of doing this, I was able to do this and a 10min ab workout. But, ofc a beginner friendly one. Still, its progress and I super duper love this workout. Tysm Pamela! 💕

  27. Userdazai_

    I started the 45 min sweaty plan , I thought that the hit workout is the difficult one , but when I did the booty workout , I realized that this is more difficult than hit .

  28. Jully

    Leave a comment to see how much weight I can lose in a month

  29. tatii

    Cuántas calorías quema aproximadamente esto?

  30. Kinga Gorski

    Wow, what a beautiful setting for a workout! I see you mentioned this was in Ibiza—I've never been, but it reminds me of the quaint stoney alleyways in Greece 💙

  31. Apryll B

    you just kill me how dare u clap


    Did this workout reduce side belly fat

  33. Angela Shen

    Thanks so much !

  34. Hadephobie

    How The fuck is this HIIT?

  35. RWA_

    I’ll try update every time I’ll do it

    Day 1: bro I’m sweating like hella rn but I can’t believe I did it it was so hard my arms hurts

    Day 2: umm no don’t come again i’m not doing it I’ll do another one 🙂

  36. Gagani Umaya

    God what's that song ?? 04:02 someone plz tell meee…

  37. Larisa N

    How many calories do you burn with this exercises?

  38. Shanglish

    Thank you queen

  39. Han

    I love this!!!

  40. Paulina G


  41. bby boog

    shes in the tiktok background filter lol

  42. Denise hihiiii

    I‘m literally writing this while shaking but Pamela you Are just SUCH an Inspiration, to motivate me every day to do and complete your workouts!!!! Everytime i think „Noo i can’t do one more wrap, I look at you and I‘m like when she can do it, I CAN!!!! THANK YOU FOR THAT UGHHH LOVE YOUUUU🫶🏼🫶🏼🫶🏼❤️❤️❤️❤️

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it was late when i filmed this so excuse my giggles and imperfect technique haha I try to do this every morning. it's quick, to the point, and you'll feel it the next day EXCERISES: 30 seconds each Sit ups Knee touch crunches Heel touches Bicycle crunches Russian...



Thank you so much for watching! Comment what you guys want to see in the future! 1:18 - Upper Body 3:08 - Lower Body 4:29 - Core Merchandise: https://influencetee.com/collections/dakota-rivers source