8 MIN STANDING ABS + HIIT - short and not sweet, burns lots of calories / No Equipment I Pamela Reif


Sweat, tone your abs, improve your cardio, burn calories & feel amazing (afterwards) ♥︎ all in 8 minutes? Well yes, it's a perfect start! / Werbung
I know, this will be another love-hate-relation ship. It's on a similar level as the Jason Derulo Workout, but without a Jason... why should we still do it?
▸ you need to step out of your comfort zone to get stronger!
▸ if it doesn't challenge you, it won't change you
▸ it's only 8 minutes
▸ the music is amazing!
▸ you will feel like an absolute goddess afterwards :D
Depending on your fitness level, height and weight you will burn between 60-110 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.
▸ I offer FREE WORKOUT PLANS on my Instagram Channel & in my Pam App.
30min, 45min Weights / Sweaty / Slow, Beginner Friendly, 60min Hardcore & a Dance Plan. Updated every Sunday.
➞ my Pam App ♥︎ Free workout plans, recipes & tips:
➞ Instagram pamela_rf
use #PamelaReif if you want me to see your workout pics and videos!

I update my workout playlist weekly & it's available on Spotify, Apple Music, etc. ♥︎
1. Steff da Campo x Chico Rose - 5 On It (71 Digits Remix) 0:00 - 2:30
2. offrami feat. Mougleta - Drunk Calling 2:31 - 5:02
3. Nathan Dawe x Anne-Marie x MoStack - Way Too Long 5:03 - 6:40
4. Fred Again.. x The Blessed Madonna - Marea (We’ve Lost Dancing) 6:41 - 8:35

Business Contact:
unterstützt durch Warner Music Germany
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.


  • sehhi vooty
    sehhi vootyPřed 4 hodinami

    I have to keep repeating the phrase “she isn’t trying to kill you” lmao

  • Lydia Zaoud
    Lydia ZaoudPřed 5 hodinami

    "Standing abs" ??! 🤨 If i click on this is not to see some kind of burpees or mountain climbers...

  • Sarah 282
    Sarah 282Před 5 hodinami

    Those few minutes passed by quickly! Thank you Pam.

  • Sirenmoo
    SirenmooPřed 8 hodinami

    If you don’t like plant jumps maybe dont do this workout

  • Kristýna Herková
    Kristýna HerkováPřed 21 hodinou

    Very long 8 minutes :'D And burned 55 kcal:)

  • Kalina K

    Kalina K

    Před 7 hodinami

    OMG YOU DID IT! Congratulations! You're so strong, beautyful and incredible. Keep going, I believe in you! Have an amazing day, love u

  • Neng Romance
    Neng RomancePřed dnem

    WATCH HERE ➡️ cutt.us/quickdates7romance !💖🖤❤️今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而,人類的類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其DNA融入不斷發展的人類社會。. 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品市場上被忽且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木 來調味g食物煮的時候

  • sehhi vooty

    sehhi vooty

    Před 4 hodinami

    It's like a burpee nightmare

  • asioe kiou
    asioe kiouPřed dnem

    Pam: finished the workout and walked like a boss. Me: laid on the floor and gasped for oxygen ...... Btw, the music is amazing.

  • Kalina K

    Kalina K

    Před 7 hodinami

    Congratulations! You did it! I'm so proud of you. You're so strong, amazing and charming. Have an amazing day and remember, that you're very good person. Love u

  • Tiyasha Bose
    Tiyasha BosePřed dnem

    I'm dead at 2:27 on the first day Wish me luck so I can continue doing this 😅

  • GayNotFound
    GayNotFoundPřed 2 dny


  • Vera Karveli
    Vera KarveliPřed 2 dny

    loooved the ending with madonna playing

  • Kalina K

    Kalina K

    Před 7 hodinami

    Congratulations! YOU DID IT! I'm very proud of you! You're really strong and good. Keep going. Have an amazing day! Remember, you're perfect! Love u

  • Julee
    JuleePřed 2 dny

    I really love your low impact high affective workouts. Especially the ones easy on the knees. Just wonderful. And great music as well. Please don't go away ❤

  • asioe kiou

    asioe kiou

    Před dnem

    I'm really enjoying ur workout Love from India 🇮🇳

  • Rising Phoenix
    Rising PhoenixPřed 3 dny

    was sollen eigentlich die standing ab rotations bringen?

  • Bea Raquel Lubiano
    Bea Raquel LubianoPřed 3 dny

    Hi pamela. Just asking if there should be rest every after the type of workout?

  • yasio bolo

    yasio bolo

    Před 2 dny

    I’m not the only one doing this during my periods, right?

  • Prarthana
    PrarthanaPřed 3 dny

    How many more plank jumps...😭😭

  • yasio bolo

    yasio bolo

    Před 2 dny

    My legs were dying duing the regualar squat, due to the booty workouts from yesterday.

  • Monster Energy Fiend
    Monster Energy FiendPřed 3 dny

    I almost died I can’t this was only 8 minutes how am I on the verge of death rn

  • Annice
    AnnicePřed 3 dny

    After booty day, we have this? The better question is why do we all love to torture ourselves 😆

  • diya
    diyaPřed 3 dny

    ms girl that was only 8 minutes ?!!!

  • Rosy Love
    Rosy LovePřed 3 dny

    difenately follow this move super duper love it

  • Jasmine Novikova
    Jasmine NovikovaPřed 3 dny

    It's like a burpee nightmare

  • T H A S I N
    T H A S I NPřed 3 dny

    This video contains all the exercise I hate :)

  • bouytt guyt
    bouytt guytPřed 3 dny

    After those plank jumps I'm 99% sure that I can survive a zombie apocalypse

  • yasio bolo

    yasio bolo

    Před 20 hodinami

    Pam: finished the workout and walked like a boss. Me: laid on the floor and gasped for oxygen ...... Btw, the music is amazing.

  • Fede
    FedePřed 3 dny

    Making your own videos is like making them with you ❤️❤️

  • Alena Gregušková
    Alena GreguškováPřed 3 dny

    When I do standing ab rotation, I feel like robot, because this movement looks like robot, I know, I am really crazy

  • Davina
    DavinaPřed 3 dny

    after having covid for 2 weeks, not working out even before it bc of work, gained so much fat lost muscles lost my butt ;-; now today after testing negative did 1 stretchfollowed by this vid then 1 stretch :3 hope to get back in shape soon! thanks pam!

  • bouytt guyt

    bouytt guyt

    Před 3 dny

    Anyone know the reference of her shorty ? Love it

  • Priyom Das
    Priyom DasPřed 4 dny

    I'm really enjoying ur workout Love from India 🇮🇳

  • Arianna
    AriannaPřed 4 dny

    I'm out of breath

  • marije
    marijePřed 4 dny

    My legs were dying duing the regualar squat, due to the booty workouts from yesterday.

  • yasio bolo
    yasio boloPřed 4 dny

    I’m not the only one doing this during my periods, right?

  • aegnis :D rz
    aegnis :D rzPřed 4 dny

    nice workout :D Could you maybe incorporate quick sprints on the spot instead of highknees?

  • Tenshi
    TenshiPřed 4 dny

    This is horrible... Omgg Not meant bad to Pam I just can't keep up

  • anuja rose
    anuja rosePřed 4 dny

    when she gave that look before squat jumps.i felt that.

  • Madison Samples
    Madison SamplesPřed 4 dny

    I was doing your workouts almost every day until a month ago when I had to move to a different state. I definitely noticed a mood difference when I’m not working out. I thought I wouldn’t come back to these bc I’ve been so disappointed, but I talked myself into doing this tonight. I’m so glad I did it and push through bc now I already feel more motivated!

  • yasio bolo

    yasio bolo

    Před 4 dny

    After those plank jumps I'm 99% sure that I can survive a zombie apocalypse

  • cica loca
    cica locaPřed 4 dny

    🎥🅼🆈 🅿🆁🅸🆅🅰🆃🅴 🆂🅴🆇↙️ 💋 dirtybabes.fun/lucienne?first'sex'storys 💦 !💖🖤❤️今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其DNA融入不斷發展的人類社會。. 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木 來調味g食物煮的時候

  • breakboy11
    breakboy11Před 4 dny

    You are a hardworking girl with a good conditioned body, but please remove the HIIT word from the description of your videos. It's misleading and yours are not HIIT trainings. They are cardiovascular trainings, good cardio no doubt.

  • Liz
    LizPřed 4 dny

    I don't think she knows that HIIT means High Intensity INTERVAL haha. In order for it to be considered HIIT, there are supposed to be 10-30 second breaks between each exercise.

  • L
    LPřed 5 dny

    If anyone’s considering doing Pamela’s workouts and continues looking for people to confirm results, please know this: I have been doing her workouts for a little over a year and they are incredible! Stop making excuses and start working. Make fun out of anything you do bc tbh that’s the only way to see results...so there you go lol

  • soiung toiue
    soiung toiuePřed 5 dny

    Guys, it is okay if we don't get it today. Let's keep trying a little every day and do as much as we can and then improve that way. Progress, not perfection!!

  • Ashley McKinney
    Ashley McKinneyPřed 5 dny

    Pam is one of few who can motivate me to nearly have a heart attack in 8 minutes m

  • Lauralee
    LauraleePřed 5 dny

    Anyone know the reference of her shorty ? Love it

  • CamoCatPlayz
    CamoCatPlayzPřed 5 dny

    I took a few extra 10 sec breaks but I did it

  • K G
    K GPřed 5 dny

    Absolute favourite Workout, the music makes it sooo much easier

  • soiung toiue

    soiung toiue

    Před 5 dny

    wow doing this during Ramadan is so much harder, I had to stop because I felt dizzy

  • Andrea Nikolić
    Andrea NikolićPřed 5 dny

    this killed me!! good job :)

  • 321aleksandra
    321aleksandraPřed 5 dny

    Me all the time seeing an ad: ugh no not again! Also me seeing ads in the middle of Pamela’s workout: omgg FREEDOM

  • Ana
    AnaPřed 6 dny

    I was looking for workouts on tiktok and I person recommended this video, from the exercises they look capable and fun. I think I’ll be doing this workout

  • Iñaki Cedrún
    Iñaki CedrúnPřed 6 dny

    Am I the only one that got scared with the part of the workout with the title?, the music was like, I’m going to die

  • vbddfy euuyt
    vbddfy euuytPřed 6 dny

    After those plank jumps I'm 99% sure that I can survive a zombie apocalypse

  • Melike Duman
    Melike DumanPřed 7 dny

    quick and effective! love it!

  • DINDA GYM aerobick
    DINDA GYM aerobickPřed 7 dny


  • Jannis
    JannisPřed 7 dny

    I always wonder about her look an her fitness🤩

  • Sheaucsele
    SheaucselePřed 7 dny

    I don’t know why I thought doing this while wearing a hoodie was a good idea

  • vbddfy euuyt

    vbddfy euuyt

    Před 6 dny

    I have to keep repeating the phrase “she isn’t trying to kill you” lmao

  • K M
    K MPřed 7 dny

    Jesus Christ loves you all and died for you. He rose from the grave 3 days later to be with you. He cares for you, He’s kind and filled with love. He died to show you His love. Remember Him today, “for God so loved the world that He gave His one and only son that who so ever believes in Him shall not perish but have eternal life.”( John 3:16) . He existed before anything and everything was made thru Him. He is the beginning and End, the first and the last. His kingdom will last forever and YOU are and can be part of it. Call on His name today. He’s all the matters. He’s yours. Your His.

  • Andreea-Irina Cojocia
    Andreea-Irina CojociaPřed 8 dny

    FUUUUCK this workout killed me, I did not expect to feel like a beginner I swear =))) And this is my 34th week of working out w pam yet I still can't say I've mastered her plans :))) WICH TBH I LOVE cause it s challenging me but pfew...anyone else felt like dying after just 8 mins ?!

  • By Ava Marie
    By Ava MariePřed 8 dny

    u guys got this!!

  • Vani Matoshi
    Vani MatoshiPřed 8 dny

    Nice 👍

  • Kejsi Haxhiu
    Kejsi HaxhiuPřed 8 dny

    wow doing this during Ramadan is so much harder, I had to stop because I felt dizzy

  • louisapaulina
    louisapaulinaPřed 8 dny

    okay it's hard but a lot funnier than normal abs workouts

  • kanishka bhandari
    kanishka bhandariPřed 8 dny

    Great! Can you make one for humans too?

  • Merr Shepherd
    Merr ShepherdPřed 9 dny

    now am so fucking sweaty and breathless after doing this😂😂😂 thanks so much Pam❤️ best workout videos i've ever seen on YT. I feel healthy already😄

  • Dennis Badih
    Dennis BadihPřed 9 dny

    Has nothing to do with HIIT!!!!!! This is low intensity

  • Vaelys
    VaelysPřed 9 dny

    The most sadistic part is at the plank jump + squat punch where she smiles in the cam like " yeah I know you are suffering 😈, but we both know it will be worth it so keep going ☺️"

  • setdaffodilsonfire
    setdaffodilsonfirePřed 9 dny

    This workout is 100% worse when you know happy sweat and best of hiit are coming after 😭

  • ovidiu schley
    ovidiu schleyPřed 9 dny

    Great program for abs and thank you for sharing this excelent video , my dear friend !🎩👌👏👏👏👍🏆🥇🌹☘️

  • GetOuttaMeSwamp
    GetOuttaMeSwampPřed 9 dny

    i need knee replacement after all of high knees and plank jumps

  • dolita windo
    dolita windoPřed 9 dny

    I have to keep repeating the phrase “she isn’t trying to kill you” lmao

  • jojo lol
    jojo lolPřed 9 dny

    This workout kill me

  • Katarína Sásiková
    Katarína SásikováPřed 9 dny

    I really really hate this one... :D :D

  • Helmi Leppänen
    Helmi LeppänenPřed 9 dny


  • Jane Enaj
    Jane EnajPřed 9 dny

    week17 day3, killer hiit day. Is she tryna kill us ? 🤣🥲💀 i did happy sweat first and then this but Im taking a break halfway now wondering what I do with 10min killer hiit later cause I’m already dead

  • Christina Teuma
    Christina TeumaPřed 9 dny

    Me: yay standing abs at least there are no mountain climbers and squat jumps Pamela: Sike

  • LMZ Fitness
    LMZ FitnessPřed 9 dny

    Hey Pam!! Came across your channel! What is your best advice on becoming a success CSmy fitness channel? Would love to hear your thoughts!

  • Beautiful Girls Workout
    Beautiful Girls WorkoutPřed 9 dny

    Good video ❤🔥👍

  • Khushi Kaur
    Khushi KaurPřed 9 dny

    Super hard workout but wtf is that last song??

  • Anny Martins
    Anny MartinsPřed 9 dny

    Love u, tank you for doing it inspires me so much in u

  • Aleya Bierman
    Aleya BiermanPřed 9 dny

    Do you think someday you could do another 20-min SUPPER intense workout? The hardest you can think of?

  • Therrible Productions
    Therrible ProductionsPřed 9 dny

    I wish the music of Pam's videos were good 😅 I always have to put on something else.

  • Georgia Nicoletti
    Georgia NicolettiPřed 9 dny

    in a love-hate relationship with the last part, I love the last song so much and I hate jumping squats so much hahaha

  • Paula Carolina
    Paula CarolinaPřed 9 dny

    Ok. I did this and my watch says I only burnt 39 cal. 🤔

  • Lisa 8.8
    Lisa 8.8Před 10 dny

    Amazing! That was very thorough and proper execution. Love the pace and stunts! Thank you so much for this, Pamela.

  • aloustinee
    aloustineePřed 10 dny

    pamela honey, you should've name this workout 'burpees cardio'.

  • Janine NoName
    Janine NoNamePřed 10 dny

    Where was this filmed??? :O

  • Lorenz Peter
    Lorenz PeterPřed 10 dny

    Wie läufts mit Erling

  • bilishu aliss
    bilishu alissPřed 10 dny

    Who else is looking through the workout to mentally prepare themselve for today? Or tomorrow?

  • sonnenschein.gedanken
    sonnenschein.gedankenPřed 10 dny

    Music: If I can live through this...what comes next? Pamela: Squat Jumps come next. 😥

  • Akmaya Perdeliyewa __2401
    Akmaya Perdeliyewa __2401Před 10 dny

    Super! Super! Super!🧚‍♀️

  • Giulini Wever
    Giulini WeverPřed 10 dny


  • Thay
    ThayPřed 10 dny

    High knees after jumping jacks. Well, these are my last words. It was nice to meet you, guys.

  • Linda D
    Linda DPřed 10 dny

    That’s not a classic Standing Workout ☹️

  • Dongzhe Li
    Dongzhe LiPřed 10 dny

    thanks, I am practicing every day with my wife, :-)

  • Anna covers piano
    Anna covers pianoPřed 10 dny

    Kannst du bitte ein Dance Video zu ABBA Songs machen?! Wäre so cool😍😍😍

  • Sarah Sippl
    Sarah SipplPřed 10 dny

    Kannst du bitte mal ein Warm Up machen?😊😍😘😜

  • K W.
    K W.Před 10 dny

    Pam: Walks away like a boss Me: falls on the floor

  • Linda Rädlein
    Linda RädleinPřed 10 dny

    I kind of hoped for more abs and less jumps ... but was fun and sweaty anyways 💀

  • Eliska Pinterova
    Eliska PinterovaPřed 11 dny

    I love it💪🏽♥️♥️

  • Goo Boo
    Goo BooPřed 11 dny

    *appears to have stumbled on a Navy Seal’s daily workout*

  • Meditation Relax RC
    Meditation Relax RCPřed 11 dny

    Hey you. Yes you. Random person that I will never meet. I truly hope that you will find happiness in life. Today is going to be a great day!

  • Νινα Αθανασιαδου

    Νινα Αθανασιαδου

    Před 3 dny

    Thank you sooooooo much!!! We need more people like you!!! I hope you find happiness in life too!!! 💕😍

  • Madita bam

    Madita bam

    Před 9 dny

    Thx u made my day☺️

  • liana moshkovich
    liana moshkovichPřed 11 dny

    Her new app is so good i already lost two kg so good 🔥🔥🔥

  • Τουλα Βρεττου
    Τουλα ΒρεττουPřed 11 dny

    Well done

    MARY PRINCY RPřed 11 dny

    Hi Pams, Can u make a video on your daily workout plan?

  • alida flus
    alida flusPřed 11 dny

    After those plank jumps I'm 99% sure that I can survive a zombie apocalypse

  • celineee
    celineeePřed 11 dny

    Squat hold *dying*