20 MIN FULL BODY WORKOUT – Beginner Version // No Equipment I Pamela Reif


by Pamela Reif



Finally: a workout suitable for BEGINNERS. // Werbung

What makes this “beginner friendly”?
1. I used BASIC movements, that are not too complicated or hard to perform
2. the workout sequences REPEAT, giving you a chance to get used to the movements & get a better feeling for them
3. a couple of BREAKS. Haha I know you wanted them! The workout sequences are only between 2 or 4 minutes long. Then it’s time to catch a breath!
4. includes warm up exercises
5. includes a cool down sequence in the end

But let’s make this clear: I was still feeling a serious burn in my muscles and I was still sweating ♥︎
This video is super effective and especially the SLOWNESS gives you so much room to perform everything concentrated, thinking of the exact muscles you want to train. The burn was seriously insane for me!

No Equipment necessary and not much space needed 🙂
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 muscles more: check out my Sixpack Video, 20min Booty Workout, Sexy Arm Trainings or the Calorie Burn Session! Those ones are quicker & harder. But try your best!


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


MUSIC by Epidemic Sound


CONTACT ME (business inquires):

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

    What makes this "BEGINNER FRIENDLY"?
    1. I used BASIC movements, that are not super complicated or hard
    2. the movements REPEAT, giving you a chance to get used to them
    3. a couple of BREAKS. The sequences are only between 2 or 4 minutes long.
    4. includes warm up exercises
    5. includes a cool down sequence in the end <3

  2. Chioma

    Shout out to those who made it at the end. Good job 👏👏👏👏👏

  3. Katerina Chatzidaki

    After the first 9 minutes I stopped. The next 3 days I couldn't walk properly. I am in painnn


    Why is it so embarrassing to do this?

  5. Lindora

    Thank you so much for this video!! It helps so much 😘😘

  6. Defne Elsa

    Been trying for 2th time I only made til 9 minutes what should I do

  7. BARBIE1988

    Girl beginner friendly hahahhaa i'm dying (was not able to workout for 5 months) thank you for creating the workouts 💗

  8. Zoe Yong

    First day for my workout 20min feels like forever

  9. Klára Bartos

    These full workouts are really good. I sometimes do them in the break time during work (from home of course). When you work a lot you don't always have time for gym. I'm following a meal plan from site Nextlevel Diet which means I'm eating clean in combination with these workouts it's really everything you need to stay in shape. Cheers for Pamela.

  10. Ashleigh Craig

    What do you log this on your apple watches please x

  11. Marianne Rosenkvist

    Beginner or not. Its perfect. You can adjust the moves to your level and used this video for exercise home over and over ❤️

  12. Theresa Music

    Just for curiosity, but how many calories do you burn with this workout? 🙂

  13. Kristina Detweiler

    I havent exercised in over a year and was determined to do the whole thing the first time. Thought i was dying but i did it 🙂

  14. cherieemmanuelle

    How are jumping jacks a “beginner” workout? I don’t think that means what you think it means.

  15. Qian Li

    i did not skip ads btw

  16. Raveeha Hassan

    going to this so the fear of becoming a public disappointment keeps me from giving up
    Day 1: had to take a break after each individual exercise (every 30 secs or so)in addition to the breaks already put in. Made it to the bicycle crunches before my body had had enough. Not bad considering my goal aftet the first minute was to make it to the 10 minute mark atleast.
    Day 2: from the bicycle crunches ,i was definitely not doing what she was doing and my slow was Alot slower than hers,but i made it!!! My legs were trembling like razy during the hip stretches and my ears are blocked for some reason, but i made it through the whole thing!!!and tbh i don't feel too tired

  17. _ev!k@

    Hi Yall! I am gonna be doing this workout from tomorrow for about 25 days as I need a glow up for a trip.
    I am 14 years old, I weigh 68kg or 149lb about and I am 5'1 (ik I am overweight 🙁 )

    Gonna be doing this workout in the morning along with 50 crunches and 50 jumping jacks. Not gonna be in any intense diet but am gonna cut down on rice, sugary items, Junk food and coffee ( I absolutely love coffee). And am gonna be drinking lots of water and listening to subs for faster results
    Gonna take my weight measurements every morning for 25 days and update u guys with the results.

    Day 1: ✅Did only 10 mins bcs I was too busy today but still felt the burn like crazy 🔥🔥. Also did a 15 min cycling ( was talking with friends so it was a bit slow 😅) I ate below 1000 calories . I could have eaten less but my mum made my fav snack ( why do parents do this when we decide to get a glow up 🙁 ) and i drank 2 cups of coffee today. ( i tried to not drink it but i had a really tiring day and exams today so I drank 1 cup in the morning and 1 in the evening).

    Day 2 – ❌ Didn't do i as i was rly rly busy today with exams and also went to parties today. I ate like 2 Pizza slices and 1 sandwich with 2 cups fruit punch at the party and my friends parents gave me a whole pizza box to share with my parents but my whole family was full full their own dinner that we saved it for the next day. S o i guess imma have pizza tmrw too ( Yeah ik i eat a lot) . I also danced to Kpop songs for about 15 mins and burned about 100 calories. So i guess that was my only workout Today.

    Plz like to remind me (●'◡'●)

  18. katy lim

    Trying this out day 1: it was very hard but it made me sweat alot I'll say the cuche was the hardest so I didn't even try doing it
    I'll update day 2 tmr 💪

  19. Vanessa Franco

    Was able to compete 5 mins and 32 seconds…will be back tomorrow for sure. Goal is to complete

  20. Kalapi De

    Pam you aren't a human, you are god!! Amazing workout, loved it totally 💞

  21. Ximena Ruiz

    Today I begin to do this workout, I made 14 min with breaks, my heart can't stop 😫

  22. Lala 123

    When I first started doing her workouts this one nearly killed me. Now, 2 years later I feel like this is too easy for me. Keep on going everyone!! :)))

  23. Natasha 5078 NM

    I'll come back here to tell u my daily time
    Day 1: 11 mints
    Day 2 :4 min
    Day 3 : 10 min

  24. Shy Girl

    Are you sure this is for beginners?coz my body just refuses to comply .plz do one for people who have never done exercises for real 🤒and add more rest time plz

  25. Raygon

    In one of the jumping jack exercises there was a typo

  26. Miss Doktor

    Can we just acknowledge how gorgeous she is..

  27. kohi s

    I've been doing this workout for 5 months, with an additional 5 minutes of warm-up and 5 minutes of stretching from Pam too. My initial weight was 74kg and now it's down to 56kg! I'm 153cm so I'm still trying to lose another 11kg. Thank you very much for this beginner version, Pam, I really really like it! this version makes me excited to exercise

  28. Life of SQ

    Did fof 5:20 minutes now I'm exhausted , wil get back tomorrow.

  29. Malak Ghannam

    Thank you❤️, I was about to die🙂😂

  30. Giyuu _

    I'll come back everyday

  31. MyNameIs_hUsSeY 🧚‍♀️

    Tysm for this! Ive been motivated to build a better figure of myself to feel more confident, thanks for helping me out!


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