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


by 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 sometimes, right?

▸ In those 15min, you will burn anything between 80-150kcal, depending on your weight, height and fitness level.


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

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. Pamela Reif

    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. されど


  3. Dorjee Shongmu

    Im going to do it by now . wish me luck because im 25 yeard old and im above 75 kg . I was 75kg before too and went down to 53kg during covid but in a year I have gained again . This time I won't be giving up. I'll keep updating ❤❤❤.

  4. FreeFrom2022

    Live for the comments on these workouts. Love and strength to all you on here ❤❤❤ Pam, you have done wonders for this girls bod 🥰

  5. My_fancy_life

    hey guys, I want to do this workout for the next 28 days and I'll take you with me.
    The start: Weight: 55.0 kg
    The goal: Weight: 45 – 47 I know very high standards and very unlikely
    The real bottom line: _
    Day 1: ✅️ The beginning was the worst but I pulled through my heart is pounding
    Day 2: ✅️ Today it was easier and I pulled through, but today I had no motivation because I have school tomorrow
    Day 3:
    Day 4:
    Day 5:
    Day 6:
    Day 7:
    Day 8:
    Day 9:
    Day 10:
    Day 11:
    Day 12:
    Day 13:
    Day 14:
    interim result:
    Weight: _ _ _

  6. Hannah Eunice Simson

    If any of you wish to add this to your notes, here is the full workout 🙂

    15 Min Full Body HIIT ⚡
    [30 sec each]
    • Lunge W/ Kick R
    • Lunge W/ Kick L
    • Half Burpees
    • Jump To Jump Squat
    • Side Squat Walk
    • Plank Kick To Crunch R
    • Plank Kick To Crunch L
    • Up To Down Plank
    • Half Burpees
    • Lunge W/ Kick R
    • Lunge W/ Kick L
    • Jump To Jump Squat
    • Side Squat Walk
    • Plank
    [REST – 30 sec]
    • Jumping Jacks
    • Plank To Jump Squat
    • Squat To Toe Touch
    • Squat Hold
    • Jack Knife
    • Twisting Mountain Climbers
    • Plank Jumps
    • Jack Knife
    • Plank To Jump Squat
    • Squat To Toe Touch
    • Jumping Jacks
    • Plank Jumps
    • Plank
    ~Amazing! You did it!.✨

  7. GTN ?¿?

    15' of pure effectiveness!

  8. Cirmi

    Somebody tell me where can I buy this pants!?PLS❤

  9. Divija Yerneni

    my progress –
    week 1-
    day 1 – 🫠✅ – it killed me but i got through 10 minutes only. i hope the pain and endurance gets better while working out tmr! cya
    day 2 – 🚫👍🏻it might sound like an excuse but knee problems! I'll just do a light pre – workout routine and some skipping for tdy

  10. Kareem Nishkor

    Fantastic work out! Thanks

  11. luvinsingin07

    GoodNESS, that was no joke! I didn't have much time but wanted to feel like I actually did something. Mission ACCOMPLISHED.

  12. KJW King

    Good moves.
    Where is the 10 or 15 sec rest in between?

  13. Kaloyan Kolev

    Intense,but well worth it.

  14. Sheelu Shibani

    Took me half an hr to finish a 15 min workout 😑 why did I even think I could do advance one😅

  15. Penguin Fluff

    What a lovely sign saying ‘sexy’. Meanwhile I’m working out looking like a whale on land that died given or take maybe a month to a year ago. 🐳

  16. Sophie

    Ok, I’m going to do this workout for 2 weeks (along with some other things that I’ll list) and eat healthy. I’m not doing this for weight loss because I’m at a healthy weight, more so for how I look, but I’ll list my weight anyway.
    Starting Weight:139.2 lbs
    Day 1 – ✅ could barely walk afterwards lol. Also played 1 hour of volleyball 🙂
    Day 2 – ✅ only took 3 extra breaks! Played 2.5 hours of grass volleyball.
    Day 3 – 🚫 i was super busy today, but i managed to do Lily Sabri’s 5 min thigh burn and sculpt workout and her 5 min abs. i also walked 1.5 miles home from school.
    Day 4 – ✅ completed with 3 rests again and had a 2 hour beach volleyball practice 🙂
    Day 5 – 🚫 was really busy again 🙁 I did Lily Sabri’s Intense Inner Thigh Workout and Bailey brown’s fat burner workout instead

  17. Danae

    This is the most amazing and most intense short work out I've ever done! Well made and easy to see how to do each move. I appreciate you making this video. Saved it to my favorites. I'm trying to get into working out and this is the stuff that I really enjoy. Sweating and heart racing means it was a good work out. 😅💓

  18. Vanessa

    Not me thinking in my head the whole time “what is wrong with this girl” because this killed me 😮‍💨😮‍💨

  19. Moniek

    Almost threw up around 8 minutes in. Done for today,, try again tomorrow 😅

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