Duration 15:29
15 MIN FULL BODY HIIT WORKOUT - burn lots of calories / No Equipment I Pamela Reif
Published 24 Nov 2019
wow - this one is NEXT LEVEL intense :D // 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. ♥︎ http://wmg.click/GetActive 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 Disclaimer: 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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And if you struggle, take a break & join me as soon as you're ready again :)
xxxxx ... 17330
Starting weight: 159
GOAL: 135lbs
WEEK 1: ✅
Day 1: ✅
Day 2: ✅
Day 3: ✅
Day 4: ✅
Weight: 158.2
WEEK 2: ✅
Day 1: ✅
Day 2: ✅
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Day 4: ✅
This past week has been SO difficult for me to continue doing this, but I never gave in to that dread, I kept going, I’m pretty proud of myself 💕
158.2 (I’ve had some stomach problems and I’m on my period so that might affect it)
WEEK 3:
Day 1: ✅ oh I did NOT want to do it today, whoop, also just last week I could only last 4 seconds in the plank, today I did the full 30 sec… not sure what happened there.
Day 2: ✅ it was somehow much harder than any time I’ve done this…??
Day 3: ✅
Day 4: ✅
It’s becoming more routine now
Weight: 155.8
WEEK 4:
Day 1: ✅
Day 2: ✅
Day 3: ✅ I noticed one of the pants I always use is suddenly extremely loose, but I personally don’t see any change in my thighs, weird
Day 4: ✅ today I was the lowest I’ve been so far, 154.8 and my stomach was almost completely flat, I was so confident this morning lol
Weight: 155.8
WEEK 5: ✅
Day 1: ✅
Day 2: ✅ message to self: you are pushing through when you really don’t want to, and I am SO proud of you, your progress, determination, will… you are so powerful. Good fvckin’ job.
I went on a vacation so I took a break for about 2 weeks, I still did some workouts on my trip though
Day 3: ✅
Day 4: ✅
Weight: 153.2
WEEK 6: ✅
Day 1: ✅ (I started doing other Pamela Reif cardio workouts just as intense as this one to change it up a bit. But I’ll still keep track here)
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Day 4: ✅ today is may 1, just to keep track
Weight: 153.6
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Weight: ?? (Didn't check)
WEEK 8: ✅
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Day 4: ✅ i can do squats and knee pushups like its nothing and i have very muscular toned legs now, i noticed my entire frame has shrunk, waist, definitely belly, legs, arms.
Weight: Will check at the end
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Weight: 151.6 (I haven’t been eating as well as I was before but I’m still sticking to a calorie limit as best as I can) (I decided I’ll keep doing weekly weighs lol)
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Weight: 149.6
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Weight: 151.0
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Yay!! ... 387
Me: dragging myself around the floor like a dead fly 11713
day 1: ✅
day 2: ✅
day 3: ✅
day 4: X (rest day) instead I did pamelas six pack workout :)
day 5: ✅
day 6: X i did pamela's six pack workout
day 7: X i did pamela's six pack workout (hiit isn't good if u do it every day :))
day 8: ✅ 45.2kg!
day 9: ✅
day 10: ✅
day 11: ✅
day 12: ✅
day 13: X (did pamela's ab workout) also am now 44.6kg in the morning before any food :)
day 14: X (first rest day)
day 15: ✅now 44.4 kg even after breakfast and lunch!
day 16: ✅
day 17: ✅ (now 43.8kg) GUYS THIS RLY WORKS! i didn't diet i just made sure not to eat a lot of snacks and i've had like cheetos, lays and pringles during this, my tips are stop when ur full, give yourself a cheat snack don't limit yourself too much you will end up craving it in the middle of the night and that is not good, avoid desserts like ice cream instead u can freeze some watermelon and make a watermelon ice cream/sorbet ITS SO GOOD and when you feel like snacking eat fruits or corn or sweet potato (i recommend since it keeps u full) and my best snack tip is BANANAS sometimes my lunch isn't good when i eat it at school so I just eat a banana and eat a small snack when i get home, don't skip breakfast its gonna make you hungry and (at least for me) i end up binging w/ chips and stretch to avoid sore muscles, i like pamela's 6 minute one :)
day 18: ✅ (now 43.6kg)
day 19: X (did pamela's ab workout) since HIIT isn't good everyday
day 20: X (I had dance)
day 21: ✅ (did this along w/ dance class)
day 22: ✅
day 23: ✅
day 24: X
day 25: X ab workout!
day 26: ✅
day 27: X ab workout!
day 28: X (had dance again)
day 29: ✅
day 30: ✅
day 31: ✅ also am officially 43.6kg last time i checked ! (last week) haha
day 32: ✅
day 33: X (ab workout)
day 34: X (I went on holiday at this time)
day 35: X
day 36: X
day 37: ✅
day 38: X (still on holiday)
day 39: (still on holiday)
day 40: ✅ (now 42.5kg)
forgot to update but i stopped doing it after 2 months and im now 39kg, i just run on the treadmill once a week or i just try to do fun stuff that burns calories like jumping on the trampoline! ... 30
Day 1:Done✅(twice a day)
Day2:Done✅(twice a day)
Day3:❌I didn't do cause I had to prepare my lessons.
Day4:Done✅(once a day) 8
DAY 1 ✅ -i had to take A LOt of breaks and i was really out of breath but did it anyway!
DAY 2- 5 months later LMAOO I’m at 59kg now i carried on with this workout but not everyday cuz that’s just too much. i did it like 3x a week with other workouts and ate in a calorie deficit + 10k step everyday!
A while later:
I’m currently at 55kg and really happy with my body! I have been carrying on with the workout 1x a week with a lot of waking and calorie deficit. I noticed as time went on the weight falls off abit slower so I was more so working out to feel good. 🎀 ... 59
Me, looking in the mirror: I love you Pamela 4327
Also me: sees burpees coming up and leaves video 5073
Day 1.
I gonna keep going. 3
Video: 4 minutes and 50 seconds 4336
Remind me 😄 for Coming Next Days 3
Me 6 min in: wtf how has it only been 6 minutes 3059
Also me while pushing myself: if it doesn't challenge u it won't change you 2229
day 2: scared to press play. the second day is even worse. it is now obvious that 2 months of popcorn and netflix come at a price. b back tmrw
day 3: this is actually getting better! i made it through (just) and managed to walk to the shower afterwards rather than crawling (yay)
thank you to the person who liked this :) you motivated me to keep going tysm
day 4: still sweating like a pig but its soooo much easier now and im starting to see the difference!
day 5: abs are in sight! this workout is hard but belive me its worth it! it also gets easier the whole time :)
day 6: today i made it through the whole thing with no pausing/ skipping out the ends of excersises to everyone out there who is just starting and/or struggling keep going its sooooooooo worth it!!
day 7: it is getting soooo much easier and i can really see the difference yayyy
day 8:(ok i forgot to update y'all sorry) its getting a lot easier, looking in the mirror you can really see the difference im so happy
EDIT thx for all the likes and support you all motivated me to keep going tysmmm
okay so im back and i wanted to just clear some things up!!
1. i did this for about a month (sorry i forgot to keep track) and i lost a ton of weight and looked so much betterrrr but i dont rlly do it anymore cuz i do laccrosse and now i train for that instead :)
2. i didnt change what i ate but i eat kinda healthily anyways
3. i dont have instagram or a chanel but i try to reply to everyones comments!!!
THANK U SM FOR 1K ILY YOU ARE ALL AMAZING KEEP IT UP!!!
ok so little update i just did this again cuz i got quarentined 😞 but i actually didnt find it that hard!!! keep going guys cuz your muscles will remember!! ... 1885
Pamela: gets up and claps
Me: lying on the mat flailing around like a beached whale 2209
Day 2: done
Day 3: finally done this challenge 3
XX 15