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

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. 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. Doing this for 21 days, weight -55 ( aim – 50) but more here for strength..
    Day -1 i did it. Wow so proud of me but took 4 times break but i love the fact that i sweat alot and i love workout when i sweat so its going to be happy journey ig..

  3. Also when you do you plank exercises you want to make certain that your pelvis is tucked under (not sway back) so that you get the full benefit of training the inner core and solidify proper posture. Also something I had to do in physical therapy for anterior pelvic tilt.

  4. Thanks for the workout motivation and fresh ideas . Hey when you do those lateral walking squats your kneees look kinda unstable during the move, so you want to make sure you stabilize them and execute each step by using your hips to complete the move and keep the knees straight forward. It helps to add a band!!! I was in physical therapy for my knee and they had me do that move with a band.

  5. Thank you, Pam! You touched my life without having to meet personally. These workouts of yours made me healthier physically, emotionally and psychologically!

  6. start date: 2022 apr 8
    starting weight: 67.60kg
    planning on doing it 2 month and planning on doing it 2 times/day
    day :1 (did it two times)

  7. I haven’t worked out for two year. This morning I went to the gym for the first time this year, but it was not open yet. I came back home and did this workout. I feel alive again. Thank you Pamela.

  8. started this workout 14/03/22. Doing this for a month every day apart from Sundays. Starting weight 63kg 160cm. I also do netball/football 3x a week and rock climbing every Sunday.

    DAY 1:✅ I found this quite hard. Had to stop after 8 mins but to be fair to me I have just had my vaccine and have menstrual cramps so not pushing myself too hard. I am pretty out of breath but after a few mins my heartbeat has slowed down. Burned 70 active calories.

    DAY 2:✅ I didn't find it much easier, however, I managed to complete 12 minutes with a few 30-second rests. I did feel more motivated during the day and felt more fit. See you tomorrow ;).

    DAY 3: ✅ I still haven't completed the whole workout but it is getting a little easier. I haven't noticed a difference in my body but it is still early days. I did do netball today so I am a little tired. A tip to anyone doing this. Try to do some of it everyday even if you don't feel like doing it all. Otherwise you may fall in to the trap of quitting.