Fitness Workout for Women

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A combo of fat-burning HIIT & standing Ab movements. So we have both effects in a short time ♥︎ / Werbung

I reaaaally really like this workout 😀 I’m super happy that I can „enjoy“ this myself from now on. It’s like a basic HIIT session, but with the BONUS of training your Abs. All standing, no yoga mat required. Ideal if you are on the go and don’t have anything with you!

▸ ABS #1: I turned the „rests“ into slow, standing Core exercises. Ab Twists, Standing Crunches, etc.
▸ ABS #2: I focused on HIIT movements, that involve more Core engagement as well. Plank Jumps with added Crunches, etc.
▸ HIIT: This will get your heart rate up, burn calories, burn fat, increase your metabolism & tone your muscles at the same time 🙂

And don’t hate me for the end. Half Burpees… sorry not sorry. It’s hard – but it’s the end, so you got no choice haha!


Depending on your fitness level, height and weight you will burn between 70-110 kcal.
I burned about 70kcal in those 10min (remember, I’m a small human and my body is already adapted to plank jumps and jump squats haha).

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.


➞ my Pam App ♥︎ Free workout & meal plans (11 versions, different fitness levels), lot of recipes & tips:

▸ 2 of those FREE WORKOUT PLANS are on my Instagram Channel.
Lose Weight & Focus on a Bubble Butt. Check out the Highlight “Workout Plans” for that.

➞ Instagram
➞ Food Account

▸ Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram 🙂 I always check the posts!


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

1. David Puentez – Baby Steps (feat. Isaak Guderian)
2. David Puentez – Home
3. David Puentez – I’m Gone
4. David Puentez – Outta Love


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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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