20 MIN FULL BODY WORKOUT - Intense Version / No Equipment I Pamela Reif
Video Overview & Insights
An intense Full Body Workout, that you can do without equipment, wherever and whenever you like ♥︎ this is definitely more intense than my old 20min Full Body Video (the one with 19 million views) // Werbung
Happy Sunday ♥︎ check out my Instagram Channel for full WORKOUT PLANS, only using the YouTube Videos!
I created 3 plans: 30min per session, 45min and Beginner Friendly.
That way you can combine the videos, to get a week full of training. Hope that's helpful if you can't go to the gym right now :)
xx Pamela
Instagram: pamela_rf
I saved them in my Story Highlights :)
It targets the muscles of your entire body and gives you a good sweat :) For some reason, I had soooo much fun filming this workout. I just enjoy the music and the exercises a loooot here.
Grab yourself a towel or yoga mat & let's do this together! NO EXCUSES.
it was the longest workout in my life
_
The video is in full length which means you can just follow whatever I’m doing 30s for each exercise. If you need more breaks - TAKE THEM! Don't worry too much about that. You will improve over time :) that's the best feeling!
🙏🏻❤️❤️❤️❤️❤️
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 find WORKOUT PLANS with those videos on my Instagram Channel. 30min, 45min and Beginner Friendly combinations. Check out the Highlight Bubble "Workout Plans" for that.
Did is work for anyone
__
▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
Im 40 plus and start to do your workout 2 months ago ladies her workouts give results i lost 2 cloth size and 10 cm around my waist
http://wmg.click/GetActive
1. HUGEL - Better 0:00 - 2:51
never follow never know，only when u do u know ，sweaty
2. Joe Stone, Camden Cox - Mind Control 2:52 - 5:48
3. Joel Corry - Lonely 5:49 - 8:57
Day1:✅ (56.5 kg)
Day2:✅ (56.45 kg)
Day3:✅ (55.85 kg)
Day4:✅ (didn’t weigh)
Day5:✅ (55.60 kg)
Day6:✅ （56.05 kg)
Day7:✅ (changing into weekly weigh in)
Day8:✅
Day9:✅
Day10:❌
Day11:✅
Day12:✅
4. Ava Max - Salt 8:58 - 11:05
5. Moguai, Cheat Codes - Hold On 11:06 - 13:27
+
6. Brooks, Gia Koka - Say A Little Prayer 13:28 - 16:27
7. Bryce Vine - Baby Girl 16:28 - 18:50
👍🏻👍🏻👍🏻👍🏻👍🏻
8. Robin Schulz, Alida - In Your Eyes 18:51 - 21:37
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Me before the workout: was it hard?
➞ Instagram http://www.instagram.com/pamela_rf/
➞ Food Account http://www.instagram.com/pamgoesnuts/
amazing workout🔥✌🏼
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Business Contact:
5/21
pamela@biancoberlin.com
unterstützt durch Warner Music Germany
2026 anyone?
More User Perspectives
5/14
@euny0ungj0:15 High knees
0:45 Squat to courtsey lunge
1:15 side squat - jump
1:45 squat hold
2:15 wide push ups (on knees)
2:45 side to side ab jumps
3:15 T rotation
3:45 plank to jump squat
4:15 high knees
4:45 courtsey lunge to wide squat right
5:15 courtsey lunge to wide squat left
5:45 side squat - jump
6:15 outer thigh lift left
6:45 outer thight lift right
7:15 close push ups (on knees)
7:45 plank hand walk
8:15 spider elbow plank
8:45 superman
9:15 superman reach out
9:45 superman hold
10:15 - 11:15 1m rest
11:15 crunch
11:45 crunch with leg lift
12:15 jack knife
12:45 ab hold
13:15 high knees
13:45 knee kick right
14:15 knee kick left
14:45 twisting jump
15:15 squat hold
15:45 1-leg glute bridge right
16:15 1-leg glute bridge hold
16:45 1-leg glute bridge left
17:15 1-leg glute bridge hold
17:45 glute bridge hold
18:15 glute walk out
18:45 russian twist
19:15 sitting ab hold
19:45 jack knife
20:15 ab hold
20:45 plank
21:15 WELL DONE!!
4/23
@euny0ungjilysm u r greatttttttt i feelll soooo rellaaaxedddd
so much stresssss freeee mwuahhh
3 Apr half donee
@phuonghoang15984/1
@euny0ungjCan anyone tell me if you have seen differences? Cause I don’t want to start a workout, which is not helpful…🫠
@ahmetuzun9351Hey please more full body workouts
@shrutik9673Omfg I’m so so so prouddddd I did the whole thing without stopping ❤❤❤❤❤
@Zoe-o7v2vMệt quá❤❤ mong là tập hiệu quả
Tôi đã tập theo lịch trình gg sắp xếp😢❤
still doing this workout 🎉🎉🎉
@lottiedai1192According to the playlist, Pam takes all that energy from being mad about her ex bf ...😅
@E2E2_E2E2Thank you, Pamela! You're incredibile! ❤
@lidiapekala8618It was brilliant, thank you!
@NógrádiAttilawhat tge hewck us thus i vant eben type becuz off thiiss 😮😢 my fingeer âer shakijng
@giveuponyouYar thak gyi mai to
@anupamakumari245Well done Josh. Dec 2025
@joshmogash2025.11/28(fri)🥵🥵🥵
前半スクワット&ジャンプ多め。後半は床。
This is the best work out I’ve ever done!!!! Just perfect, I’m sweat as hell
@arojeinnVery tough....She is a Monster....❤
@ChandraMouli-r9fcant believe ive been doing this for almost 5 years now....
@SoleilSotinthis video has been my Fav Pamela Reif for the past year, not just the workout is perfect, but also the Playlist , I just love it !! Thanks Pam
@elaine17876❤
@Su-Lin5823Video ohne Ton?
@estherkosch2201Your excercies always charge me with an great energy!... But that playlist (those lyrics..) drains it..
@zpevackapisniThankuuu ❤
@rekhanair3135Can anyone tell me how many calories this workout burn usually for general people....
@VilasPohare-m5vDone 279/2025
(But not really, didn't manage to hold for a lot of the core routine)
Hope to improve.
I'm seeing such great results with HermQ. Might try adding this to my routine!
@thinatran-wf4oqהאימון הכי בלתי נסבל ובלתי יעיל שעשיתי!!!!! מאמנת גרועה, לא מראה מה התרגיל הבא. איך אני אמורה לנחש מהכותרת??? בעיקר כשהכותרת לא תואמת לתרגיל בפועל. אני ברמה מתקדמת ולא הרגשתי מאמץ בשום שלב של האימון. לא הרגשתי אף חלק מהגוף עובד. פמלה פשוט לא יודעת להעביר אימון. היא סתם בחורה שנולדה רזה כמו שלד ועושה קצת פלאנקים כדי להראות בכאילו שהיא ''מאמנת כושר''.
@ניצןגבעוןthis is good but you give no time for rest😂
@ObenTakangThank you! It was perfect
@AnitaAvakianThis is the quite easy compare to Afit HIIT
@ChloresxeA few weeks ago, I was chatting with a friend about how manifesting never seemed to work for me. I’d tried so many methods but still felt stuck. We heard about a book called Manifest the Unseen by Luna Rivers on a podcast, and I was hesitant at first. But after reading just a few chapters, I realized how much I was missing. Eva's approach is so different from anything I’ve ever tried. It’s not just about thinking positive, it’s about aligning with real-world actions that bring your desires into reality. Now, I’ve manifested opportunities I never imagined possible, and my mindset has shifted completely. If you’re frustrated like I was, don’t hesitate. Read this book. It will change everything ❤
@Pratikrajputrajputalways love your videos
@bhimprasad1739