10 MIN HIGH INTENSITY WORKOUT – burn lots of calories, HIIT / No Equipment I Pamela Reif [MTV]

.. ready for a KILLER routine? on a positive note: it’s only 10 minutes & the music is amazing! ♥︎ / Werbung

I know, we have a love-hate relationship to my 15min HIIT workout. Me too, I admit that.
A 10min routine was definitely missing on my channel! Still a killer, still burning lots of calories, still breaking a sweat.. but: it’s only 10 minutes 😀

This workout is:
Nothing too fancy, nothing too dancy. Ask your male partner to join! They won’t need to shake their hips for this one.
2. a mix out of “QUICK MOVEMENTS” and “ACTIVE BREAKS”.
You will find Dolphin Holds & Planks in between all the quick movements. Almost feels like a break, but don’t forget to keep the core strength 😀
For some reason it doesn’t drag me down – but rather gives me MORE energy! Might also be the music though.

by the way: NO LUNGES.


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.

▸ Depending on your fitness level, height and weight you will burn between 70-130 kcal.
I burned about 80kcal in those 10min (which is a lot for me, I’m a small human and I normally burn about 250kcal in a 1h session).


▸ you can find FREE WORKOUT PLANS 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/

▸ use #PamelaReif if you want me to see your workout pics and videos!


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

1. Jason Derulo – Take You Dancing 0:00 – 3:07
2. Hyperclap – Cry for you 3:08 – 5:31
3. Wave Wave (feat. Joel Crouse) – Broke (Alle Farben Remix) 5:32 – 8:25
4. Robin Schulz – Alane (Yves V Remix) 8:26 – 10:45


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

Business Contact:
[email protected]

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.

Leave your comment

Your email address will not be published. Required fields are marked *


  1. my hair was ruined & my face was sweating in the end ?
    you're only allowed to see this if you DO the workout ☝?.. don't you dare to just fast forward haha.

  2. Hi, I will be recording my fitness journey here as I will be doing this exercise for the next month or two.
    Day 1:The first time I am doing her exercises and I find them harder than chloe ting's one and I did not finish it:/

  3. I'm gonna try and update here for a month
    Current weight: 70kg
    Goal: 50kg
    Day 1: (forgot to update but I did it) I was completely sweaty took a lot of breaks
    Day 2:

  4. updating my progress everyday for the next 10 days:

    day 1: completed full ten mins WITH a lot of 1-2 min breaks when I felt like I needed them 🙂

    day 2: completed with less breaks

  5. Day 1: couldn't complete it but did 5 mins without break, I did a 10 min work out before this so maybe I'm just tired and hungry yk? anyway I'm going complete it tomorrow even if I have to take the breaks in between. This was actually really fun ntg.

  6. Man I'm so out of shape half way though I had to do a break cuz me heart was about to pop out of me chest ?
    It is a bit encouraging tho that even pro fitness person like you get a bit flustered at the end. Makes sense for us to be dying here haha!

  7. 14 days challange doing it 3 times a day
    Day 1 done only once because i started this workout at night time
    Day 2 done it 3 time
    Day 3 done it twice coz i was tired af
    Day 4 did 1 in the morning yet