10 MIN FULL BODY WORKOUT - Beginner Friendly, with breaks // No Equipment I Pamela Reif

it's a challenging Beginner Workout! Because we only get fitter if we get out of our comfort zone! ♥︎ / Werbung
we train our Abs, Arms, Chest, Legs, Booty, Back & overall Core Strength.
The exercises are slow, but still intense. No Jumping involved (and therefore also very neighbor friendly haha). The SLOW SPEED gives you so much room to perform everything concentrated, thinking of the exact muscles you want to train.
We perform each exercises for 30s, followed by a 10s break. You can already see the next exercise & mentally prepare for it.
PS: ask your male partner to join! This one is definitely not only for us girls :)
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.
▸ 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.
➞ Instagram pamela_rf

▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
1. JC Stewart - Break My Heart 0:00 - 2:55
2. Ofenbach ft. Lagique - Wasted Love 2:56 - 5:10
3. HUGEL, Stefy De Cicco, Nikol Apatini - 4 to the Floor 5:11 - 8:04
4. Christopher, Clara Mae - Good To Goodbye 8:05 - 10:30
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.


  1. Lusor Luce

    Lusor Luce

    9 ore fa

    As a boy I would say, the workout doesn’t helps me and it’s to easy

  2. Johanna Andersson

    Johanna Andersson

    Giorno fa

    Wow really liked this video!!

  3. TaekSon27


    3 giorni fa

    Is this more to built muscles or to lose fat? Since I started to work in a sitting job I gained weight and I really wanna lose that again in the most effective way possible as I do not have a lot of free time sadly 🙈

  4. vanesa


    3 giorni fa

    do you guys have some experience doing Pamela Reif’s workouts?

  5. Max Suslov

    Max Suslov

    3 giorni fa

    oh hi mommy! lol

  6. Thay


    4 giorni fa

    Plank + hip drop turned my arms into a spaghetti

  7. Kimberley Harris

    Kimberley Harris

    4 giorni fa

    This is so helpful for busy lives! Thank you!

  8. وتەی زێرین

    وتەی زێرین

    4 giorni fa

    Am watching your video's because am in love with you

  9. katara lilyth

    katara lilyth

    4 giorni fa

    I loved it!! it's perfect for beginners, I didn't have to pause

  10. Dose of fitness

    Dose of fitness

    5 giorni fa

    It looks easy and straight forward but this is challenging.....

  11. Nur Syafawani Binti Endera

    Nur Syafawani Binti Endera

    5 giorni fa

    I just realized that there is no ads in between pam's videos. Thank God! At least my tiredness aren't going to be half-to-half every single ads 😂

  12. Dane Go

    Dane Go

    6 giorni fa

    My favorite workout when i’m feeling lazy! I like that it’s a beginner version yet it’s still challenging! I’m sweating bullets ya’ll

  13. Antoine Lefevre

    Antoine Lefevre

    6 giorni fa

    I liked this one! ;)

  14. Kay Johnson

    Kay Johnson

    7 giorni fa

    She looks a little bit like Nessa Barrett but with blonde hair

  15. Фарида Гелисханова

    Фарида Гелисханова

    7 giorni fa

    I did it

  16. Nicole Aaliyah

    Nicole Aaliyah

    7 giorni fa

    THE PANDEMIC PUT US WITH PAMELA. The way I was gasping for air when the pushup part came and it wasnt even a full-on pushup.😭

  17. Ivo Windrich

    Ivo Windrich

    8 giorni fa


  18. Bee Yin Yeo

    Bee Yin Yeo

    10 giorni fa

    anyone knows why the soreness/ ache happened on my back instead of on my abs?

  19. Nella Pisařovicová

    Nella Pisařovicová

    10 giorni fa

    #Day 1: DONE 💪

  20. Suusjekiss


    10 giorni fa

    This kills my back even though i am tighning my abs and core as much as i can :(

  21. Esther Naomi

    Esther Naomi

    10 giorni fa

    I don’t know what hurts more, my abs or my neck :)

  22. StreetRail Studios

    StreetRail Studios

    10 giorni fa

    Started this one a couple days ago.. do 10 miles on the bike, then this workout.. then abs to end the workout .. may try the stretch routine

  23. Laura Brown

    Laura Brown

    11 giorni fa

    In Modern Living Room Everyone Using "SoundProof Curtains" That Stops Outside Noise by 80% (25 Db) Tested. Check Here:

  24. Erevelacja


    11 giorni fa

    Good and effective one!

  25. bhavani s

    bhavani s

    11 giorni fa

    Need 15 likes to win giveaway..!!

  26. Tracy wohoo

    Tracy wohoo

    12 giorni fa

    this can burn up how many calories?

  27. Chocolate Rain

    Chocolate Rain

    12 giorni fa

    Finally did this without stopping after 2 weeks, gonna continue for another week and move up to the 15 minute one. Any progress is good progress, good luck everyone!!

  28. Sheloveshim122


    12 giorni fa

    Ich bekomm die Beine einfach gar nicht hoch bei der supermann übung

  29. Kinari Rios

    Kinari Rios

    13 giorni fa

    Instead of doing ab holds I do belly holds..

  30. Erica K

    Erica K

    14 giorni fa

    The first workout that I've done & believe its truly BEGINNER FRIENDLY !!! So thankful I found your name in the comment section of a Tik Tok video

  31. KAKTUSi


    14 giorni fa

    Thanks for your videos. You are a big inspiration to our workouts!!

  32. Natalia35789


    14 giorni fa

    Awesome! Always great exercise with you Pam :)))

  33. Арина Гарифуллина

    Арина Гарифуллина

    14 giorni fa

    минус руки)

  34. Henri Baumgart

    Henri Baumgart

    15 giorni fa

    The music is disgusting. And am i the only one who consider this "thin, thinner ..." thing as NOT sexy? Well, she is a teenager, I guess. So it´s natural that she has not got thick tighs. She´s beautiful, no doubt. But too young. Good workout sessions, nevertheless.

  35. Asma Bee

    Asma Bee

    15 giorni fa

    Das anstrengend work out bisher liegt vielleicht einfach daran das ich 10 bin 😂

  36. Tips and Tricks

    Tips and Tricks

    15 giorni fa

    You are👩‍🎓 great👏 but only workout🏋🚴💪 ok thanks🙏 bey I have a great day

  37. MarienoL LEPELTIER

    MarienoL LEPELTIER

    15 giorni fa

    Hello, I dont speek english very well but it was very fantastic. I worked hard and I'm very happy to have discovering you. THANK YOU🙏

  38. PAULA


    16 giorni fa

    If you’re seeing this:It is a reminder that you look gorgeous today!!!!

  39. Olivia Suhendra

    Olivia Suhendra

    16 giorni fa


  40. Maria Ferreira

    Maria Ferreira

    16 giorni fa

    Hello Pamela! I follow your exercises a lot !!!! I know it's asking a lot and you have lots of comments, but can you tell me where your watch is from ??? it's fantastic!!!!!!

  41. Naira Tello

    Naira Tello

    16 giorni fa

    Your mom at the end is the cutest 😂🥰 loved this workout!!

  42. Whateva


    17 giorni fa

    der Delfin Check ich nicht ganz, für welche Muskeln ist der?

  43. Ayi Nesk

    Ayi Nesk

    17 giorni fa

    I'm super happy that I succeeded in doing it! In the beginning, I would only do the abs exercises reaaaaally slowly, like the sloth in Zootopia and I'll do it a little bit faster each time. Totally recommend not trying to follow her pace from the beginning, but to try to REACH it through time. One of the best video sthat is REALLY for beginners. Gosh, thank you!

  44. Sana Amjad

    Sana Amjad

    18 giorni fa

    Feb 16

  45. salts


    18 giorni fa

    Thanks for clapping :D

  46. Betül A

    Betül A

    18 giorni fa

    Reminder for new ones: Pamela Reif's beinner means Emi wong's hard mode.

    • Betül A

      Betül A

      18 giorni fa

      + I worried about she would fly because of the wind

  47. Hi People

    Hi People

    19 giorni fa

    Can you make a video for skinny fat people 😞 I've been doing cardio and weights, my arms and legs gets skinnier, but my belly is still big.

  48. evelinasofie


    21 giorno fa

    nice video!😍

  49. y.x.y J

    y.x.y J

    21 giorno fa

    Wow. Niceee✌🏻🌸

  50. Julchen L

    Julchen L

    21 giorno fa

    Das Ende. 😜👌

  51. Julia Rodrigues

    Julia Rodrigues

    22 giorni fa

    I don’t have a boyfriend but I have a male workout buddy. Does that count as a male partner 😀

  52. Julia Rodrigues

    Julia Rodrigues

    22 giorni fa

    Lol this is basically her intense workout vids but with breaks

  53. Ella M

    Ella M

    22 giorni fa

    I am 14 and I did it with 9 year old sister and phhhh I did all of them maybe not completely perfect but I did all of them and my little sister tried the best she could

  54. Sandy Tonks

    Sandy Tonks

    22 giorni fa

    Bitte ein Beginner workout zum Beginnerworkout bitte😅😂😂 Bin tot🤣🥲

    • Clara Schlegel

      Clara Schlegel

      18 giorni fa

      Sameeee AHHAHA

  55. Kingdoms vice

    Kingdoms vice

    23 giorni fa

    This is beginnner ?! I fuckin died here omg

  56. Charlie Charlie

    Charlie Charlie

    23 giorni fa

    Es sah so einfach aus und jetzt weiß ich, dass ich sowas von keine Kondition habe😂 echt ein gutes und hilfreiches Video✌🏽🙊

  57. ellie pilling

    ellie pilling

    23 giorni fa

    me :*about to workout* advert: STOP! DONT WORKOUT! me: "okay then" lmao

  58. Lejindary Jinius

    Lejindary Jinius

    24 giorni fa

    I usually fail at these challenges but I'm gonna mark it here to see if it works this time So: DAY 1: ✅

  59. Marlon jr. Constantino

    Marlon jr. Constantino

    24 giorni fa

    Hopefully see what i need thankyou for your workout tutorial 😘💖

  60. Victoria


    24 giorni fa

    absolutely love thank you

  61. Anna Gopala

    Anna Gopala

    24 giorni fa

    Hi, love your workouts, just wondering, is this workout ok if you have a little lower back pain? I only have backpain when I'm on my periods, but I felt the pain also now while doing this workout, should I continue or go for another workout?

  62. Suzuna Beine

    Suzuna Beine

    24 giorni fa

    Ah yea a well done makes the pain go away

  63. jesmin


    24 giorni fa

    Hoeveel calorieën wordt hier me verbrandt??

  64. Alka biju

    Alka biju

    24 giorni fa

    Please allow me to download... Plz😭😭

  65. sould


    25 giorni fa


  66. Lalrintluangi Jongte

    Lalrintluangi Jongte

    25 giorni fa

    I shall be trying to do this workout and the "Happy Dance Workout" twice a week, so here we go😉 Day 1: Done

  67. Disciplinado


    25 giorni fa

    Hello Pamela, really like your workout videos! Can you create a full-body workout (10-15min) that is more basic. But doesn't hurt the wrists or require one to balance on their sides (or ankles). Mostly consisting of some cardio (jumping jacks, mountain climbers, etc) and targeting mainly the lower body (leg lifts, squats, etc), but still have ab, back, sides, and arm (flappy bird, some push-ups, crunches, etc) workouts. Also, Can you include a full-body flexible stretch video that's about 10min and is mostly basic, and doesn't have a lot of more odd stretches? Such as split stretches and back and leg stretches. Been looking for videos like these everywhere and no one has them.

  68. juls ¡!

    juls ¡!

    25 giorni fa

    Why does she looks so good while doing this?

  69. Phyllis Toma

    Phyllis Toma

    25 giorni fa

    Me taking a break and liking all the comments 😅🤣

  70. Justin Joachimbauer

    Justin Joachimbauer

    25 giorni fa

    Thanks for the amazing workout, managed to do it first try. These 10 second breaks are very wolcome, you should do them more often in your videos. :)

  71. Nigar Allahverenli

    Nigar Allahverenli

    25 giorni fa

    When beginner friendly feels like hardcore, because I have been sleeping, eating whole quarantine...

    • Lilly Bartlett

      Lilly Bartlett

      12 giorni fa


  72. Walburga 1

    Walburga 1

    26 giorni fa

    Gibt es einen Trick um die arme zu stärken ohne liegestütze? Meine arme sind echt pudding und habe null Kraft darin.

    • Volka Putt

      Volka Putt

      26 giorni fa

      Versuch mal liegestütz an nem Bauchhohen Schrank, Tisch oder an der Wand.

  73. merve


    26 giorni fa

    I like home workouts because I don‘t like to cry in public

  74. Hi Wans

    Hi Wans

    26 giorni fa

    So u sure that this is for beginners? aren't this for advanced? 🙄

  75. Sofia Drobysheva

    Sofia Drobysheva

    27 giorni fa

    Did this workout so many times and only today realized that in the last song they sing "it's time to say goodbye", haha, perfect song to end the workout with, thanks Pam for hidden meanings :D

  76. DJ K1RA

    DJ K1RA

    28 giorni fa

    why is this in the "Anime 2000's nostalgia op/ed/songs" Playlist lmao

  77. HawksleySummerson


    28 giorni fa

    I could easily do several squats with a Pam on each shoulder, but after 5 mins of ab work I could barely breathe 😂

  78. Cadence P

    Cadence P

    28 giorni fa

    me before the bear hold: i did this in P.E. at school, it's easy me 10 seconds in: laying on the ground not doing the rest cuz im dying 😂🤦‍♀️

  79. itsMe _Franzi

    itsMe _Franzi

    29 giorni fa

    9.45 ich, wie ich schon fühle, dass bei dieser Bewegung meine Kniescheibe nicht mitmachen wird 🌚

  80. Tatiana Cendejas

    Tatiana Cendejas

    Mese fa

    The beginning had me feeling way out of shape those abs exercises aghhhhcjnwijecnowjrcn

  81. Chisenga Müller

    Chisenga Müller

    Mese fa

    golly this was intense, but good

  82. dykita _Dylona

    dykita _Dylona

    Mese fa

    "ask your male parnter to join"... no front but how do you know about our sexuality lmao

  83. CrunchyCam


    Mese fa

    i want all the pewdpie subcribers to subscribe dis channel haha but really tho

  84. Ellen De Witte

    Ellen De Witte

    Mese fa

    This was a great workout :D

  85. Krizzelle Menorca

    Krizzelle Menorca

    Mese fa

    i like this workout! it doesn't hurt me so bad, just right! still make me burn out my fat thank you!

  86. Fred S

    Fred S

    Mese fa

    aaaaaand cut, sorry I walked in again! OK People, let's do it one more time.

  87. David RT Gaming

    David RT Gaming

    Mese fa

    Und ich amch das hier im schlafanzug weil mein Leher es mir geschickt hat

  88. Laziza R

    Laziza R

    Mese fa

    I enjoyed this workout, thank you very much Pam!❤️

  89. Mya Price

    Mya Price

    Mese fa

    Here having hips me just a kid not having no hips to do that workout 8:22

  90. Leni K.

    Leni K.

    Mese fa

    Bei den Bicycle Crunches kriege ich ein mega Hohlkreuz und mein Rücken tut unfassbar weh :/ Weiß jemand wie ich das vermeiden kann? Ich gehe immer wieder in die Hohlkreuz Form zurück

    • dykita _Dylona

      dykita _Dylona

      Mese fa

      ich weiß nicht ob das hilft aber versuch deine rippen einzuziehen, also bauch anspannen und rücken auf den boden pressen, dann sollten deine rippenknochen nicht mehr "raustehen" und du gehst nicht mehr ins hohlkreuz. versuch vllt zuerst auch einfach das dann so zu halten und zb beine/ kopf anzuheben und wenn das klappt nochmal die bicycle crunches versuchen, ich hoffe das hilft dir weiter

  91. Nelson Vaz

    Nelson Vaz

    Mese fa

    Best home workout equipment! @t

  92. dakota de dreu

    dakota de dreu

    Mese fa

    Active rest day! 🤗

  93. Shu Jie

    Shu Jie

    Mese fa

    Done too

  94. Philip Kurth

    Philip Kurth

    Mese fa

    PäMela RÄif

  95. Camila Sánchez

    Camila Sánchez

    Mese fa

    Is this better that the Do this everyday to lose weight from Chloe Ting???

  96. Katharina Schreiner

    Katharina Schreiner

    Mese fa

    Thank youuuu🤘🤘🥰

  97. Katia Cleroux

    Katia Cleroux

    Mese fa

    Well, my body was feeling pretty burnt from her 30 min plan, so this was a nice option instead of skipping a day! Thanks Pam for including all sorts of options to keep us motivated!

  98. Liynwi Osaka

    Liynwi Osaka

    Mese fa

    B.e.S.T f'u"l'l D.a.T.i.n.G -F-I-L--R-T------۞------B--A--N-G- Here ▶️▶️ √™ Lorsqu'une pilule qui donne aux utilisateurs cinq minutes de super pouvoirs inattendus arrive dans les rues de la Nouvelle-Orléans, un adolescent marchand et un policier local doivent faire équipe avec un ancien soldat pour faire tomber le groupe responsable de sa fabrication. √™ Когда таблетка, дающая пользователям пять минут неожиданных сверхспособностей, попадает на улицы Нового Орлеана, торговец-подросток и местный полицейский √™должны объединиться с бывшим солдатом, чтобы уничтожить группу, √™ответственную за ее создание👍👍

  99. Βασια Πολιτοπουλου

    Βασια Πολιτοπουλου

    Mese fa

    The best workout

  100. prudhvi


    Mese fa

    While doing crunches how to breath I mean which way ??

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