20 MIN FULL BODY WORKOUT – Beginner Version // No Equipment I Pamela Reif

20 MIN FULL BODY WORKOUT – Beginner Version // No Equipment I Pamela Reif

Finally: a workout suitable for BEGINNERS. // Werbung

What makes this “beginner friendly”?
1. I used BASIC movements, that are not too complicated or hard to perform
2. the workout sequences REPEAT, giving you a chance to get used to the movements & get a better feeling for them
3. a couple of BREAKS. Haha I know you wanted them! The workout sequences are only between 2 or 4 minutes long. Then it’s time to catch a breath!
4. includes warm up exercises
5. includes a cool down sequence in the end

But let’s make this clear: I was still feeling a serious burn in my muscles and I was still sweating ♥︎
This video is super effective and especially the SLOWNESS gives you so much room to perform everything concentrated, thinking of the exact muscles you want to train. The burn was seriously insane for me!

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.

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 muscles more: check out my Sixpack Video, 20min Booty Workout, Sexy Arm Trainings or the Calorie Burn Session! Those ones are quicker & harder. But try your best!


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MUSIC by Epidemic Sound


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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.


  1. I have done a LOT of workouts in the past and this is one of the most intense ones I have done. I am also not new to these kinds of workouts. I am impressed by how strong you are.

  2. So I start this at 1:00am
    I work out to this till it hits 10 minutes
    The. I go and make my meals and snacks for the next day for about 20-30 minutes
    Then I finish the video
    Then I shower and go to bed at 2:00am
    I hope this helped someone 💕😊

  3. I’m here because I’ve never worked out before and I tried to do the Chloe Ting challenge and I almost died 💀 so I figured this is a good place to start. And I feel a lot better knowing I’m not the only one struggling 😂😂

  4. As a beginner I can’t catch with the speed. And my mind thinks I am doing it wrong with forces me to not want to do it anymore.

  5. Hello! I’ve a question for you: I’ve really, REALLY messed up my ankles, and as a result mo-ost exercise programs, including this beginner one, are not doable for me. I can finally, after nearly 5 months, stand on one foot on both sides, but I cannot do anything that involves an impact or really turning my ankles… 60 seconds in, and I’m shaking my head saying there’s no way. Jumping jacks and those crawls? My ankles can’t. Yes, I am working on fixing their flexibility and I have started walking several miles again – both of which have helped. However, I’d really like to be able to do some full-body exercises as well. Any suggested resources? Thank you!

  6. I’m gonna make it a challenge for myself – a MONTH with this workout. And this comment will be my extra motivation.

    Day 1 – did more breaks than requested. Didn’t finish the whole workout – stopped by 14th minute. I can’t really walk straight lmao
    Day 2- 15 minutes! Couldn’t walk on a normal speed all day.
    Day 3- 11 minutes / but did some of the exercises only for 15 sec, not 30. Still couldn’t walk fast.
    Day 4 – didn’t do a workout, because was tired of my legs hurting
    Day 5- skipped ~5 mins from the begining, so I have energy to make it out to the end. And I did! Actually I’m really proud of myself, because I felt really tired and sad today, but still managed to do a workout.
    Day 6 – skipped ~7 mins from the beginning again, made it to the end 🤘
    Day 7 – I had no motivation, but still did approximately 7 minutes of the exercises.

  7. I just wanna test my consistency level
    day 1 -✅ done (I have only one body gotta take care of it)
    day 2 -✅ completed 😊
    day 3 -✅ completed (since I am used to it now, I made it a bit advanced )
    day 4 -✅ done

  8. Exercise
    1. Jumping Jacks
    2. Walk down to plank
    3. Jumping Jacks
    4. Walk down to plank
    5. Squat
    6. Squat with cross elbow
    7. Curtsey lunge
    8. Jump twist
    9. Squat
    10. Squat with cross elbow
    11. Squat
    12. Squat with cross elbow
    13. Curtsey lunge
    14. Jump twist
    15. Squat
    16. Squat with cross elbow
    17. Jumping Jacks
    18. Walk down to plank
    19. Jumping Jacks
    20. Walk down to plank
    21. Slow bicycle crunch
    22. Crunch with straight legs
    23. Slow mountain climber
    24. Plank
    25. Superman
    26. Slow mountain climber
    27. Plank
    28. Slow bicycle crunch
    29. Crunch with straight legs
    30. Slow mountain climber
    31. Superman
    32. Slow mountain climber
    33. Plank
    34. Squat with stretch
    35. Hip stretch right
    36. Hip stretch left
    37. Whole body stretch

  9. What makes this "BEGINNER FRIENDLY"?
    1. I used BASIC movements, that are not super complicated or hard
    2. the movements REPEAT, giving you a chance to get used to them
    3. a couple of BREAKS. The sequences are only between 2 or 4 minutes long.
    4. includes warm up exercises
    5. includes a cool down sequence in the end <3

  10. Hi Pamela,
    I’m only 11, moving up to high school and want to make a change in my body. Could u recommend anything I could do, and which of ur workouts I should do?

    Life’s story is a short journey so have fun before sleeping forever
    #Чо #эт #делает #на #2 #месте #в #тренде
    #однако #я #люблю #таких #рыбаков .#垃圾.

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