20 MIN FULL BODY WORKOUT // No Equipment | Pamela Reif 

I'm really good at the "break" exercise.

Me: does a sit up My heart: if you don’t stop, I will

When the doctor tells you that you have 20 minutes left to live and you want to make sure your last 20 minutes are as long as possible.

Start now because... In 2 weeks you will feel it. in 4 weeks you will see it. in 8 weeks you'll live it. 💪💕

I love how she just gets into it and doesn’t waste time with intros n stuff like that

No one: Pamela: *puts this into a beginner workout plan*

never in my life have i've been so grateful for a plank...

3 years ago, This exercise video right here saved my life. I was miserable in my job as a fresh grad, had never been active my whole life. I took a chance and tried this workout, I couldn't even last 10 seconds on each move but I felt good so I decided to do more and more until everyday after work I just had to do it and I could see that I could do 80% of the workout. And from here on I kept being on more active until I was running my first 5K! I never could run past 2K last time. I lost weight and was running regularly. Covid happened and I fell into a slump once again. I did run once in a while but it wasn't the same. For the first time today since covid I tried this workout again and I can feel smth ignite inside me haha. So Here's me hoping I'll be back at the active phase again. Pamela if you're seeing this, JUST WANT TO SAY THANKS!! 23 year old me could have never thought I could could even do a plank and srsly so happy u blew up so much!! You deserved it 👏❤️

This workout totally works!!! I used to not workout at all so it can be beginner friendly too. Ive done this workout everyday for 16 days now. Results: I lost 1kg, my body is a lot more toned, I lost my belly fat and my face is a lot slimmer. I suggest you guys to start slow and do 20 seconds of every exercice with the last 10 seconds to rest. Gradually, you increase the time you do the exercice to 22, to 25, to 27 and to 30 seconds. I’ll continue to do it everyday! And I wish you guys the best for your workout journey!!!

me before starting: just 20 minutes? easy lmao me literally 6 minutes after: i'm dead, i'm alive but i'm dead

Lets appreciate everyone that comeback here everyday even though they know it's hard . Lets become one of those people and try our best and use this video as a motivation and opportunity to grow both physically and mentally .

I did this workout for a month, 6 days a week, and my body is so much stronger. I can see defined lines in my stomach, arms, and legs! Don't give up. I promise it's worth it.

to everyone who just completed the workout- WELL DONE PROUD OF U

I hope this is a help to someone: 0:10 - 0:40 Squat Jumps 0:40 - 1:10 Jumping Jacks 1:10 - 1:40 Plank Jacks 1:40 - 2:10 Mountain Climbers 2:10 - 2:40 Squat w/ Side Leg Lift 2:40 - 3:10 Squat Jumps 3:10 - 3:40 Push Ups 3:40 - 4:10 Up & Down Plank 4:10 - 4:40 Straight Leg Kickback Right 4:40 - 5:10 Straight Leg Kickback Left 5:10 - 5:40 Side Plank Leg Pull Right 5:40 - 6:10 Side Plank Leg Pull Left 6:10 - 7:10 B•R•E•A•K 7:10 - 7:40 Lay Down Push Up 7:40 - 8:10 Superman 8:10 - 8:40 Superman Pull 8:40 - 9:10 T Rotation 9:10 - 9:40 Push Ups On Knees 9:40 - 10:10 Inner Leg Lift Left 10:10 - 10:40 Outer Leg Lift Right 10:40 - 11:10 Inner Leg Lift Right 11:10 - 11:40 Outer Leg Lift Left 11:40 - 12:10 T Rotation 12:10 - 12:40 Superman 12:40 - 13:10 Plank 13:10 - 14:10 B•R•E•A•K 14:10 - 14:40 1-Leg Glute Bridge Right 14:40 - 15:10 1-Leg Glute Bridges Left 15:10 - 15:40 Glute Bridge 15:40 - 16:10 Reverse Crunch 16:10 - 16:40 Roll Ins 16:40 - 17:10 Dips 17:10 - 17:40 Reverse Plank 17:40 - 18:10 Flutter Kicks 18:10 - 18:40 Toe Taps 18:40 - 19:10 Dips 19:10 - 19:40 Triceps Push Ups On Knees 19:40 - 20:10 Cross-Mountain Spider Plank E•N•D

Pamela is so strong. How could she do this whole routine?? I'm dying here trying to finish it

I had the biggest fight with my body during this workout, but I finished it even with muscle cramp. So proud of me💪 It was my first time doing this workout and I will definitely continue, cause it’s exactly the workout which I was searching for!

Her break Time: impeccable hair and face, elegantly sitting with her back straight. Mine: hair gone frizzy, face IS all red, lying desperately on the floor wondering why life is so unfair.

Squat jumps Jumping jacks Plank jacks Mountain climbers Squat w/side leg lift Squat jumps Push ups Up & down plank Straight leg kickback right Straight leg kickback left Side plank leg pull right Side plank leg pull left Breakkkkkkkkkk Lay down push up Superman Superman pull T rotation Push ups on knees Inner leg lift left Outer leg lift right Inner leg lift right Outer leg lift left T rotation Superman Plank Breakkkkkkkkkk 1 leg glute bridge right 1 leg glute bridge left Glute bridge Reverse crunch Roll ins Dips Reverse plank Flutter kicks Toe taps Dips Triceps push ups on knees Cross mountain spider plank. It takes me so much to type please like so everyone can see it. Edit- i have edited all the exercises that was left out i hope it helps. All the best for your workout

I swear I did it for 2 weeks (5x/week) 2 years ago and I cannot believe how it toned every inch of my body. Be doing this again now that I gained a little.

Omg Pls don't be lazy and do this workout it's so good I've been doing it for 3 days and already see a big difference my hip fat has become much less and I skipped 3 tasks because I can't do them that means just do what you can but make an effort you can do that! (to lose weight, you also have to pay attention to your diet)

I performed the "break" exercise flawlessly. I even extended it for 5 mins since I'm such a badass 😂

This is about my third week doing this workout, so here’s the truth plus a few helpful incites at the end... -The first week was the most challenging for my body to get used to. I ended up doing the beginner versions of most of these exercises. The second day I tried this workout, I could not do a thing. I was really disappointed, but I found out this was because the muscles that I burned on the first day were torn and rebuilding. The third day was better for me, but I still had to take frequent breaks. On the seventh time trying this workout I noticed my legs, stomach and arms were toning up. This brought some encouragement. -The second week had a lot of improvement: less breaks, quicker movements, better balance, longer endurance and a happy body. I’ll be honest, in the beginning, I was skeptical about cutting off sugar and other foods that I enjoyed eating. But when I began working out more often, my stomach automatically began craving fruits, protein, water, yogurt, etc. I’m not quite sure why, but I’m not complaining. -The third week had major improvements: muscles are well toned and strong, face is thinner and sharper, heart rate is calmer than it was on the first week, and each exercise grows less difficult. -I recommend still taking breaks in between each exercise so that you can do more repetitions rather than speeding through with less repetitions. Doing a video like this at least 3 times a week plus a less hardcore workout would do a lot for you. But exercising requirements differ for everyone, so it’s up to you! Working out too much can cause some muscle damage, so about 2 days of rest is good. DO NOT suddenly stop working out after you get to where you want to be. The muscles that you have built can shrink if they are not being used, and fat can replace it. So the best thing to do is workout until you get to a point where you know you can maintain your build. Last but not least, ENJOY this time, because in the end, you’ll realize just how much you have and can accomplish. Edit: Also, for those who don’t feel confident in themselves, I want to tell you that when you look in the mirror, think of the person staring back at you as one who is on their way to achieve something great. Not only a strong body, but a body that knows it’s strengths and builds on top of its weaknesses. I’m with you on this. We all are. Together.

20minutes sure flies by doing this workout! Once again very satisfied with this workout,Pamela never fails to impress me with every workout she does!

This going to be my routine workout . I feel so great after doing it! Love it❤️

After school workout gang? Give me some motivation

How could she look sooo calm while doing these moves? RESPECT

I've been doing this workout for a month now, and I feel so much stronger and fitter! Thanks Pamela!

You do a great job of helping a Benninger start working out!!! It pushed me, but not so much that I could finish. I look forward to continuing and graduating to the next level. Thanks so much

No one: Me at 3AM when I get a random spurt of energy:

Yo is it me or she's actually crazy. Being able to do this fully without stopping is the current goal at this point.

This workout looked so simple at the first glance… I wasn’t so wrong in a while… amazing great workout, thanks ❤️‍🔥✨

This is one of the first workouts i ever tried from you and at first this was in my perspective a super hard sweaty killer workout but I did it so many times for months- until I felt that I needed a change from my workout playlist. I had so many changes cause well you upload weekly lmao. But i haven’t done this for at least more than a year and now coming across this workout my perspective has changed and this seems easy now. Tbh i wanna try it again to see if my thinking is right or if I still struggle. But over the years I’ve seen huge changes physically and mentally. I’m so proud of myself and it all started with this workout Update: it went smoothly I’m so proud I was literally crying I’m so proud

Does one squat jump *checks for 6 pack*

Me thinking “ oh it’s just 20 minutes I’ll be fine” not even 2 minutes in and I can’t fucking breathe.

Don't be discouraged if you can't follow her properly at first. I usually adapt some of the excercises to be a bit easier and I do a quick warm up before as well as stretch/cool afterwards. Don't push yourself too hard, that's how you get hurt, but also just skipping 30 seconds tends to throw you out of the rythm. So don't feel bad for making it easier on yourself at first, at least you're doing something! And being able to finish the whole set, even if toned down, makes it much easier to pick it up again the next time. Also, the more regularly you do it, the sooner you'll be able to try and maintain the proper versions, which is super exciting once it works out, so give yourself some time to adjust to a proper workout and you'll get there in no time!

Wow, seid langem wieder eins der besten Workouts das ich hatte und es war nicht zu schnell, man kam gut hinterher. Ebenso haben die Pausen perfekt gepasst, sodass man den Inneren Schweinehund gut überwinden konnte. DANKE!!

the "well done" literally feels like I just graduated Uni

The first time I tried this workout, I half-assed the entire thing. Didn't even attempt a lot of the exercises, took a million breaks and rested while I watched her do half the exercises. I physically could not even do a third of the exercises. Somehow, I was still really sore the next day. For the next few weeks I tried this workout on and off about 1-2 times a week- I wasn't very motivated. I saw a comment that said to start by doing each exercise for 20s with 10s of rest and started doing that. Eventually, I saw myself improving, exercises that I could only do for 20s before, I could do for 25s now which got me excited and motivated me. I also got a yoga mat so I could actually do some of the exercises without sliding around (e.g. outer leg lefts, side plank leg pulls) Then I decided to be more consistent, doing this workout 5 times a week. 1st week: The first part of this exercise kills. By the time I get to the 2nd squat jump, my legs are ready to buckle and I physically can't jump.The rest of the exercises I do for 25s and rest for the remaining 5s. I'm still struggling to do 30% of the exercises properly and do a simpler versions of them whilst taking some breaks. The flutter kicks and taps that I could barely hold for 5s each at the beginning, I can hold for 20s now (with the support of my hands pushing them upwards 😂). I also started attempting the side planks and outer leg lifts, but couldn't hold them for long. My arms are also very weak and the arm exercises were one of the most difficult exercises for me so I took a lot of breaks there as well. 2nd week: I got my heart broken, went through a terrible breakup. But I kept going, the thought of making him jealous and regret his decision motivated me. It also got a lot easier to do a lot of the exercises this week. The more I did this workout, the more addicted I became to it because I saw myself improving and it felt amazing. I could do the whole section between the 1st and 2nd break without stopping. I did the flutter kicks and taps in about 25-30s (still with the help of my hands pushing up my legs 😂) and started doing a lot of the exercises properly. But the thing about being motivated by an ex is that it doesn't last long and sometimes even demotivates you, especially if you're having a bad day. But I soon realised that it was so much better when i was exercising just for myself and doing it to build my own confidence. So, I forgot about exercising for him and started doing it for myself again. 3rd week: I can do the flutter kicks and taps without the support from my hands for 30s without resting !! This was the best feeling ever ! I could barely even do a few seconds of the flutter kicks and couldn't even attempt the taps at the beginning, and now I can do both ?! I can now also do the 2nd and 3rd parts of the exercises without stopping. I'm still having trouble with the first part of the exercise at the 2nd squat jump. Before the second squat jump, I try to only do the exercises for 25s so I have more energy for it but still no luck. I am slowly and steadily fitting in more jumps and getting better at it though. Very very slowly 😓. Arm exercises got heaps easier too and I can also do them properly without rests. I also notice my butt has gotten firmer, my stomach looks nice and toned (i swear i can see some abs coming through) and even my posture seems a bit better. I bought a couple crop tops this week (my first ever) and felt really cute in them, I would usually feel too self conscious in a crop top. If anyone's wondering, I'm still heartbroken but this workout (and my friends) have helped me build more confidence in myself. It's progress, and I'm trying my best to start loving myself again. 4th week: I CAN DO THE WHOLE ROUTINE NOW! Although, I can't quite keep up with her at the second squat jumps, I can do them continuously for the whole 30s (slowly). I can't believe I managed to be so consistent. My body also looks amazing. My stomach looks a lot more sculpted, my arms are skinnier and more toned, my waist looks smaller while my butt (which was flat af before) looks a bit more plump. On top of that, I feel confident and amazing. Now that this workout's gotten a little easier, I'm going to start replacing a day each week for Pamela's 20min flat stomach & booty workout and a day for the 20min booty workout into my weekly routine. This workout has also given me the confidence I lost from the breakup. I'm still taking things one step at a time, but I feel like this workout has also helped me both physically and mentally. After each workout I feel so accomplished and amazing, especially when I see myself improving and also seeing the progress on my body. Hopefully this comment has motivated some of you to continue this workout because I can confirm it does get better and it does work. Also, it's okay to take your time. In the comments I remember seeing people master this in 3 weeks but it took me way longer than that. some of you might even take 6-7 weeks and that's okay as long as you're improving and/or constantly pushing yourself to improve. Good luck 💪

48 years old and did it with only 27 breaks in-between. 💪

Wow! I searched for a 20 minute workout; this was first on the list and I'm so glad I started my day with this heart pumping workout! Thanks Pamela!

you know you’ve come far when planks feel like a relief

My favourite workout was “BREAK” EDIT: Still is my favourite workout

I'm still doing this workout, and I love it so much. I did it for the first time about 2 years ago and it's still one of my favorites.

I did it 5 times(in 5 days)and I feel the progress...thank you!

Best 20 mins..no talking... just workout. I loved the beeps in between , then I didnt have to keep looking at the TV for any changes.... ahhh. Thank you!

Everybody is here in quarantine , you don’t have to ask it thousand times.

Worked up a sweat in just 20 minutes, wow! Thanks for posting this😉

This used to be the workout I dreaded and was impossible. Now this is too easy!! Progress is progress and it feels amazing. I’m now doing double (if not more) the amount of time in this video. I have become so much stronger it’s incredible. The workout doesn’t get easier, you get stronger.

I can't be the only one who thinks the first round is absolute hell

Me before starting: oh only 20 mins? That's shorter than the others. Let's get it! Me 5 minutes in: ⚰️

It has become my favorite session now, able to exercise all the essential parts. I love you so much, Pamela!

This one was tough, but I am just obsessed with your videos, they make me feel amazing in such a short amount of time. I'm used to doing hour long videos and getting the same results, you are queen!

*who's here to get fit for summer*

respect to those who can do this without a break

Honestly super intense but a great workout! Unfortunately, I was too tired when I did it and even though I finished it I didn't do all the exercises for the full time... However, I'm excited to try this again another day!

The most longest and difficult 20 minutes for me and my heart♥️

Oh my god I’m so proud of myself I did the whole workout this time without stopping

She exercises like a robot without showing any difficulty. This exercise is crazy! I feel like I'm going to die😵

It's my first time doing this workout. I'm doing happy workout before like almost 2 weeks. Feels soo different, literally dying after finishing this one lol. Gotta make this one for my next workout routine!

I just did this for the first time and made it all the way through besides needing an extra water break! Thank you so much 😊

1. I love that there’s no talking at the beginning. No one asking to “like” the video, subscribe, or explain what a jumping jack is or whatever. I’m here to work out, not to chitchat. Thanks girl! 2. Anyone else always read “Pamela” in a Borat voice? Every time?

🤚🏻ATTENTION🤚🏻 STOP SCROLLING THROUGH THE COMMENTS GO AHEAD AND START THE WORKOUT 🏋️‍♀️ YOUVE GOT THIS. THIS WORKOUT IS GOING TO BRING YOU CLOSER TO YOUR GOALS YOU WILL FEEL AMAZING AFTER THIS. TRUST ME😊😊YOU GOT THIS

I still think these early workouts were the best. Please @pamela could you not do a few of those again? Have to scroll down so long to get to these ones … most effective full body workouts ever. If it’s too strong, you are too weak 😂😂😂❤

i literally just did this with no extra breaks for the first time. i absolutely despise this workout because it kills me in every way but im proud for getting through it! those of you that dont believe in yourself, you're the only one who can get your mind to say yes!! you got this!

For whoever is looking through the comments to see if they should do it: It IS very hard, but if you push through and finish it, you will feel AMAZING at the end.

Fun Fact: Your brain gives up before your body gives out. You Got this!!

Applauding Pamela. I’m proud. I just did this followed by the 20 minute intense version. It gets easier!

I appreciated your program, even with my poor physical condition. Thnaks !

Me : I can do it After 2 mins : mom I can’t breathe

Now I know why I have my body and why she has hers. Well done girl, you're strong !

This was so hard! I am really out of shape. Oh my goodness. Good job to anyone who made it through without giving up! You rock. 😀👍🏼

On day 6 of this workout and I finally made it the full 20 minutes!!! Day 1 I made it 10 minutes. Day 2 and 3 I made it 12 minutes with a lot of pauses. Day 4 and 5 I made it 12 minutes straight. Today I just kept telling myself to push through and made it the whole 20 minutes. So proud! I feel like jello, but feel so accomplished.

Me: oh just 20 minutes? Pff everyone can do that Me 1 minute and a half into the exercise: Somone call the ambulance pleasee, i cant breathe

Me checking my belly after every activity

Awesome energy!!!👏👏👏 This is exactly what I need for a change. Some new challenges💪 Before we criticise, lets do the 20 min workout💪💪💪

I love your workouts because they’re an actual workout, they might be hard, but you can tell they’re working!

Reading the comments and realizing that im not the only that gets tired in the first minute gives me so much joy for sum reason- 😭✋

Me : that looks easy i can do it Me afrer 1min : i'm having a heart attack

ABSOLUTELY GOLDEN 20 MINS WORKOUT💪

I felt exellent when I finished this workout😁 Thank you so much❤️

Today, I did 5 minutes of the workout.. Tomorrow i'll do 7 minutes. *Baby steps*

when you realise there are no ads which means no extra breaks😭

Gracias por compartir, me encantó tu rutina

Today I was really needing one of yours workouts! Thank u for that :D

Mrw “push ups on knees” comes up... What did you think I was doing the first round of push ups?!

Me: does squat jump Also Me: hears the soda moving in my stomach

Iv been doing this vid for a long long time now and can do it all now with no stopping ☺️😁 love your workouts but this is still the best one 💕💕❤️💋

Your exercises are really effective, thank you

I’m a dude trying this and gotta say, my booty has never looked more luscious

Video: 20 min workout Me: takes 20 min breaks after every exercise

I’ve been doing this every other day for the past 4 weeks. Even now, I always have to take breaks in between routines - but my body is super toned. Not body builder toned but tight and not flabby. I was already slim when I started. I was 64 with no muscle tone now I’m 58/59 with a tight body…. And I’ve had 3 kids.

I do your workout everyday..love so much and very inspired

Hack for beginners she uses 30 second timer for all workout if your totally new then u can make it to 20 sec each and take rest for 10 sec till she began new set and gradually increase to 25 after then time will come u will be able to achieve 30 sec for each workout. Edit: Thanks everyone for so many like this is my first comment which got like on RU-vid in 3 figures. Edit2: 4 figures now 😉 thanks everyone!!

I will try to do this for two weeks please like and comment I need motivation🥺 Day 1: ☑️ I took breaks between every 3 moves and cried because it was tough😖 but I finished the video 😆 Day 2: ☑️ Still took breaks between every two exercise but felt better 😊 Day 3: ☑️ took a million breaks again 😖 (no one is paying attention to me 🥺🥺 Day 4: ☑️ it was easier because I did it with my mom so I had someone to keep me going☺️ pushed myself to take less break but still took one between each 6 exercise Day 5: ☑️ really happy and proud because I only took two breaks other than the breaks she gave us. Felt really good after the workout😁 Day 6: ☑️ didn't take any breaks other than the one she gave us. It was really tough today😪 Day 7: ☑️ Still didn't take any breaks between except the breaks she gave us and was sooo tired after. ps. we're half way through 14 days! I can't believe I've already completed half of my goal! Day 8: ☑️ It felt easier and shorter today💪 I felt really good after this. Day 9: ☑️ Felt extra lazy today and was really tired during the whole work out. Took many breaks in between today😔☹️ Day 10: ☑️ Completed the workout and had a really great time🤩 Day11: ☑️ I'm so grateful I woke up with all the comments motivating me and made my day💖 the exercises are getting much easier now and I kinda look forward doing them every day😄 Day 12: ☑️ it's not so challenging for me anymore and I feel very accomplished after the workout😚 Day 13: ☑️ it's almost over and I'm not very tired after the workouts anymore. Love the progress 🥳 Day 14: ☑️ last dayyyy👏 Super happy and enjoyed the time❣️ Results: Even though my weight didn't really change, I can definitely see the difference. My abs are more defined and my thighs and arms looked more toned comparing to the first day. It was really tough the first three days but it gets so much better and easier each day! I really recommend this even to beginners! I'm a beginner and it's a little hard to push through at first but it gets better very quick💙

This is my new favorite work-out ! I will practise it every day 🤍

Danke Pam für alle Deine tollen Workouts, ich liebe Sie alle....du bist einfach Spitze:-)

I‘m literally lying in my bed watching this reading the comments and laughing at people who have died doing this workout lol

Squat jumps: 30 Sec Jumping Jacks: 30 sec Plank Jacks: 30 sec Mountain Climbers: 30 sec Squat w/ Side leg lift: 30 sec Squat Jumps: 30sec Push ups: 30 secs Up&Down Plank: 30 sec Str8 leg Right kickback: 30 sec Str8 leg Left kickback: 30 sec Side plank Right pull: 30 sec Side plank Left Pull: 30 sec BREAK (1 minute) Lay down pushup: 30 sec Superman: 30 sec Superman Pull: 30 sec T Rotation: 30 sec Push up on knees: 30 sec Inner leg lift left: 30 sec Outer leg lift right: 30 sec Inner leg lift Right: 30 sec Outer leg lift left: 30 sec T rotation: 30 sec Superman: 30 sec Plank: 30 sec BREAK 1 leg glute bridge right: 30 sec 1 leg glute bridge leg: 30 sec Glute bridge: 30 sec Reverse crunch: 30 sec Roll ins: 30 sec Dips: 30 sec Reverse plank: 30 sec Flutter kicks: 30 sec Toe taps: 30 sec Dips: 30 sec Tricep pushups on knees: 30 sec Cross Mountain Spider Plank: 30 sec

Thank you so much PAM!! Love this so much. perfect!!