15 MIN SIXPACK WORKOUT - intense ab workout / No Equipment I Pamela Reif

A new KILLER sixpack workout! Feel (and enjoy.. or hate me for) the buuuuuurn ♥︎ / Werbung

This routine starts with a concentrated and slow exercises: for lower abs, upper abs \u0026 side abs. We will continue with plank movements to increase our overall core strength and finish off with some high intensity exercises.. to break a little sweat!

I really hope you like this one :) .. because I definitely LOVE this new routine. It’s super challenging!

▸ I burned 85kcal in those 15min! That's more than I do for the other ab routines.
If you are taller or heavier than me (I'm 163cm), you will for sure burn more calories!

No Equipment necessary, no breaks (you're used to it by now I guess) and not much space needed :) If you need a break tho - take it! Just don't quit!

The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.

▸ you can find FREE WORKOUT PLANS 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 \u0026 it's available on Spotify, Apple Music, etc. ♥︎

1. Galantis \u0026 Ship Wrek feat. Pink Sweat$ - Only A Fool 0:00 - 2:30
2. Jaden Bojsen - Remedy 2:31 - 5:30
3. Sam Feldt \u0026 VIZE - Far Away From Home (feat. Leony) 5:31 - 8:12
4. Ella Henderson - Take Care Of You 8:13 - 11:20
5. Nova Miller - Mi Amor 11:21 - 14:26
6. Hayley Williams - Dead Horse (Glass Animal Remix) 14:27 - 15:40


➞ Instagram pamela_rf
➞ Food Account pamgoesnuts

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.


  • Pamela Reif
    Pamela ReifΠριν χρόνο

    the first couple of minutes BURN LIKE HELL - I know 😂 but it gets easier as soon the planks start. By the way: why were you guys always complaining about Jack Knife (aka. Pam Knife) .. I think the Starfish is WAY harder! What was the hardest movement for you?

  • hong choi Man

    hong choi Man

    Πριν 4 ημέρες

    @Selin Tatli u

  • soul_to_plate쏠투플


    Πριν 12 ημέρες

    Danm starfish♡ I love all your abs workout!

  • thisocean Eyes

    thisocean Eyes

    Πριν 12 ημέρες


  • Kashish Agarwal

    Kashish Agarwal

    Πριν 13 ημέρες

    Jack knife and star fish is harder than others, Pam ❤

  • Ruwayda Mukhtar

    Ruwayda Mukhtar

    Πριν 15 ημέρες

    Every movement other than the plank 😭

  • Josepha Jensen
    Josepha JensenΠριν 41 δευτερόλεπτο

    7:15 was like...THANKS GOD😅🥵 Starfish and Plank Jumps were challenging as ever...when she started to jump I wasn't sure if it's sweat or tears in my eyes🤪

  • shroomimii
    shroomimiiΠριν 2 ώρες

    that last song's name is honestly a mood

  • Haripriya Saravanan
    Haripriya SaravananΠριν 2 ώρες

    jeez it feels like it gets harder everytime I do it

  • lilcutwrist
    lilcutwristΠριν 23 ώρες

    1. crunch 2. crunch + floor tap 3. hold + single taps 4. leg lift + clap 5. flutter kicks 6. scissor kicks 7. pam knife 8. ab hold 9. reverse crunch + kick 10. bicycle straight legs 11. biycle + straight leg crunch 12. biycle + straight leg crucnh 13. starfish crunch 14. 1 arm 1 leg reach out 15. ab hold 16. plank + crunch left 17. plank + crunch right 18. plank + 3 elbows tap 19. plank + pike 20. elbow plank 21. side plank left 22. side plank right 23. sitting leg lift right 24. sitting leg lift left 25. sitting leg lift + 3s hold 26. lean back + russian twist 27. mountain climber 28. plank jump 29. twistimg mountain climber 30. elbow plank WELL DONE!!!

  • Thanh Ngân
    Thanh NgânΠριν 23 ώρες

    so fast it has been a year now

  • Nhung Nguyen
    Nhung NguyenΠριν ημέρα

    so my body kinda said yes but my neck said hell no

  • Makenzie Adams
    Makenzie AdamsΠριν ημέρα

    Jesus Loves You

  • puxWRLD
    puxWRLDΠριν ημέρα

    im completely wet of sweat why do u this to me

  • Selina Lou
    Selina LouΠριν ημέρα

    Most beloved ever

  • Linaaa
    LinaaaΠριν ημέρα

    My neck: See u later, bye👋

  • Clandreise Hunt
    Clandreise HuntΠριν 2 ημέρες

    only in her videos do i feel like i'm doing much and when i look at the screen its only been 2 minutes je suis-

  • Luke Assem Music
    Luke Assem MusicΠριν 2 ημέρες

    I've trained for around one year every 2 - 3 days... I thought I was pretty good... Then I found this.

  • Flavie Bearchat

    Flavie Bearchat

    Πριν ημέρα

    @Luke Assem Music 😂😂yep at the beginning but pain is when it's truly effective ☺️💪🏻

  • Luke Assem Music

    Luke Assem Music

    Πριν ημέρα

    @Flavie Bearchat I'll definitely do that 🤣 That's gonna be pain....

  • Flavie Bearchat

    Flavie Bearchat

    Πριν 2 ημέρες

    Now train for around one year every 2-3 days with Pamela's videos ☺️

  • Neha Sharda
    Neha ShardaΠριν 3 ημέρες

    That "dead horse" at the of her workout...yeah that's me.

  • can't be bothered
    can't be botheredΠριν 3 ημέρες

    i think i broke my neck😃✊

  • Giang :3
    Giang :3Πριν 3 ημέρες

    Isn’t this a neck workout? My neck terribly burns 🥵

  • Flavie Bearchat

    Flavie Bearchat

    Πριν 2 ημέρες

    Try doing the ab hold while holding your neck and go a little higher

  • Anshika
    AnshikaΠριν 3 ημέρες

    This is really effective i m doing the same workout from 1 mnth n i got very good results . After geting results im comenting here

  • ☆AnythingMisha☆
    ☆AnythingMisha☆Πριν 3 ημέρες

    Me doing it easily: My neck: 💀

  • Well ThisIsInteresting
    Well ThisIsInterestingΠριν 3 ημέρες

    okkk taking another swing at this tomorrow morning, with breaks haha EDIT: did a lot of it, with some 15 second breaks in between. Noice

  • Eva Samsonova
    Eva SamsonovaΠριν 3 ημέρες

    Warning: It doesn't get easier

  • Kasia Romer
    Kasia RomerΠριν 4 ημέρες

    I'll do this for 4 Week from now on💃 Day 1: Tried to focus on surviving🥵 I couldn't do it without breaks Day 2: Proud I did it☺

  • Flavie Bearchat

    Flavie Bearchat

    Πριν 2 ημέρες

    Congrats 🎉

  • dnadgar
    dnadgarΠριν 4 ημέρες

    SO said my stomach looked flatter from the first day; only 7mins! Thanks for the motivation, and burn, after a workout hiatus of over 10 years!

  • Angela Check
    Angela CheckΠριν 5 ημέρες

    Niente Pamela ti adoro ceh haha mi stai facendo fa degli addominali😍

  • Lightning
    LightningΠριν 5 ημέρες

    4mins in and im dead wth

  • Vikram Merugu
    Vikram MeruguΠριν 5 ημέρες


  • Clo Lag
    Clo LagΠριν 5 ημέρες

    ya pas de pause 😬

  • Anita Hr
    Anita HrΠριν 6 ημέρες

    My favourite abs workouts ever !!

  • Anna M.
    Anna M.Πριν 6 ημέρες

    I did Chloe Ting for like a year. Now i am here. I lost a year. Its much more effective.

  • marusya predko

    marusya predko

    Πριν 5 ημέρες

    same for me

  • multi fan
    multi fanΠριν 6 ημέρες

    Ok guys I am soo addicted to working out , like today a few guests came to my house so I didn't have my usual workout place , this was on my today's workout routine and let me tell you I did this whole workout in a space of size of a couch😂

  • crycry891
    crycry891Πριν 6 ημέρες

    Insanely amazing! I could only do the 6min workouts and not without a break. Few weeks in I’m in with 15min no break 🤩

  • Burog Bladder
    Burog BladderΠριν 6 ημέρες

    I don't know if I'm doing the exercise right but my biceps hurt more during elbow plank. anybody else? 😕

  • sara sanz
    sara sanzΠριν 7 ημέρες

    This is by far the best workout for ABS ever, I have a tummy that months ago I considered impossible just because my body “wasn’t built like that”. LADIES DO IT THREE DAYS A WEEK AND YOU WILL SEE

    RUBÉN LEÓN PEÑUELAΠριν 7 ημέρες

    Increíble. Vaya serie ABS. Estoy lejos de hacerlo pero seguimos en el camino.

  • Мишка с Марса
    Мишка с МарсаΠριν 7 ημέρες

    Я здохла

  • Мишка с Марса

    Мишка с Марса

    Πριν 7 ημέρες

    На самом деле я стараюсь 3-4 раза в неделю делать упражнения, а так же это видео. Мне приходится дополнять его своими, более лёгкими упражнениями, потому что у меня элементарно не остаётся сил.

  • naomi
    naomiΠριν 7 ημέρες

    i did a madfit 20 min bicep workout before this and when i got to the planks i died normally im so good at those ):

  • Anahi 100
    Anahi 100Πριν 7 ημέρες

    I will be documenting my progress, waist - 30 inches / hips - 36 inches Day 1: ✅ I felt a lot of burning especially afterwards, was very sore. I felt like my stomach got flatter just by this one day Day 2: ✅ less sore that the first day and I think less of a burring sensation, a lot easier that day 1. my stomach is flatter than when I started surprisingly Day 3: ✅ today was a lot easier that the past two days, I felt a bit of burning in the beginning, but not too much. Not that tired at the end. I don’t notice much difference than from yesterday Day 4: ✅ I’m getting used to the work and I can do the workouts more effectively, without having to stop too much. For some reason I felt a lot more burning than yesterday, but that’s good ig. I’m see results and I’m pretty happy Day 5: ✅ I’m currently very tired, again I can feel the burn, but that’s good. I’ve noticed that my stomach is flatter than how I started, which is my goal, so so far pretty satisfied ngl, two more days to go!! Day 6: ✅ less burning and a bit less tired than the past 2 days. my mom said that I looked skinnier and a better waist so it’s working Day 7: ✅ kinda tired ngl, I just completed one whole week of this workout and I will definitely continue. I’m happy because my mom once again complemented me Day 8: ✅ I really didn’t feel like doing it today but I did it, not too tired Day 9: Day 10: Day 11: Day 12: Day 13: Day 14:

  • Melike Sude Yavuzturk
    Melike Sude YavuzturkΠριν 7 ημέρες

    manyak kari neden dinlenme suresi vermedin

  • Joy P4e43343443t42geret3zfrew523be2427zqanalie
    Joy P4e43343443t42geret3zfrew523be2427zqanalieΠριν 7 ημέρες

    Thanks pamela reif i did dis workout and 2 week i see i have six pack thanks to share it whit me 🤗🤗🤗

  • Aleksandra Yancheva
    Aleksandra YanchevaΠριν 7 ημέρες

    Damn that workout killed me as I am used to 10 min one. The last 5 minutes were something else…

  • CA
    CAΠριν 7 ημέρες

    Wow my neck is soooo dead

  • marie nganga
    marie ngangaΠριν 8 ημέρες

    How do you make it look so easy, I'm 3 minutes down sweating like a glass glassbores arse.... today being my second day, we are doing well... maybe tomorrow I'll do 5 minutes ..hehe.


    Is it really effective?

  • Madiha Gohar
    Madiha GoharΠριν 8 ημέρες

    quick question: Would the planks make me look "boxy" because I've heard planks make you lose your figure would this be the case for these planks??

  • kireiidante


    Πριν 12 ώρες

    looking “boxy” depends on your body shape. if you have an hourglass/pear shape/any body with bigger hips or bust then probably not. if you have a rectangle shape body (small hips and bust) then you may not have as many curves as other women with the former body shapes. body shape is determined mostly by genetics so just accept whatever body shape you have 😅

  • Paula Alvarez
    Paula AlvarezΠριν 8 ημέρες

    Seeing results guys! Thank u for ur videos Pamela

  • Abigayle E
    Abigayle EΠριν 8 ημέρες

    Me wondering how the heck she is literally smiling the whole 15 minutessss

  • Sarika Shanmukayya
    Sarika ShanmukayyaΠριν 8 ημέρες

    Who feels like they're cheating on Chloe Ting.. no? just me? Okay then

  • Keely-mae Hales (Keely)
    Keely-mae Hales (Keely)Πριν 9 ημέρες

    Did this work out yesterday, i have not worked out in ages…so really needed to start again, could barely do the workout as it was but I’ve woke up this morning with ab pain. So I know it’s working thank you!!

  • Melis Özbek
    Melis ÖzbekΠριν 9 ημέρες

    day 1:🏁 day 2:🏁 day 3:🏁 Day 4:🏁 Day 5:🏁 Day 6:🏁 Day 7:🏁 Day 8:🏁 Day 9: 🏁

  • Nabanita Kundu
    Nabanita KunduΠριν 9 ημέρες

    Her: Abs workout My neck and arms: AM I A COCKROACH TO YOU!!!????

  • Ray Kwan
    Ray KwanΠριν 9 ημέρες

    Great program

  • Fatty M.
    Fatty M.Πριν 10 ημέρες

    Woahh.!today's my 5th day since I did this workout and I'm still having a hard time moving my body😂😅My neck is cryinggggg.'I can hardly laugh nor get out of bed.'someone help meeeee😱😂😅

  • Sami Hamzi
    Sami HamziΠριν 10 ημέρες

    I refuse to believe she's human. She is definitely a robot pretending to be one of us.

  • Mazing Marty
    Mazing MartyΠριν 10 ημέρες

    Holy shickens

  • Mazing Marty
    Mazing MartyΠριν 10 ημέρες

    Once you get good at it put it in slow motion😉

  • Well ThisIsInteresting
    Well ThisIsInterestingΠριν 10 ημέρες

    HOOOOOW tdw FRICK are you able to do all of these without any break????? NOPE

  • Aydın Ümit
    Aydın ÜmitΠριν 10 ημέρες

    Ben 4. Dk bittimm🤧🤧 Hepsiburada reklamı çıkınca bu kadar sevineceğim aklımın ucundan bile geçmezdii😂😂🤝

  • Stefanie Nici
    Stefanie NiciΠριν 10 ημέρες

    That was great! 😅

  • Adeflor Alojado
    Adeflor AlojadoΠριν 10 ημέρες

    No complaining.just do it!💪😄

  • Krissi Sophie
    Krissi SophieΠριν 11 ημέρες


  • Giada De Biase
    Giada De BiaseΠριν 11 ημέρες

    how many calories does it burn?

  • emilia X roblox
    emilia X robloxΠριν 11 ημέρες

    Love you

  • Kenneth Bender
    Kenneth BenderΠριν 11 ημέρες

    Man you’re one tough girl that workout was intense thank you

  • Neveen Lewis
    Neveen LewisΠριν 11 ημέρες

    Shes hot

  • elysi4nne
    elysi4nneΠριν 11 ημέρες

    i’m going to update !! day 1: super, super, painful,, i took so many breaks and i wasn’t able to finish the workout :( day 2: day 3:

  • Renuka Renu
    Renuka RenuΠριν 11 ημέρες

    Is this workout suitable for 14 year old teen girl? Plz reply Pamela

  • Arvin Dela Cruz
    Arvin Dela CruzΠριν 12 ημέρες

    The tasteful zoo intraperitonally improve because microwave methodically supply save a adaptable screwdriver. possible, male decision

  • Benjamin dragonshade
    Benjamin dragonshadeΠριν 12 ημέρες

    I dont know why but i love the burning in the abs it makes me feel like this is working way more than it actually is (is gives me confidence) :)

  • Michelle Kong
    Michelle KongΠριν 13 ημέρες

    OMG this... is TOUGH and when i mean TOUGH, it's SUPERRRRRRRRRRRRR TOUGH !!! I love Pamela's workout, it's BURNING real good !!! I'm 13 btw 😁

  • Thevatharshini Tiruchellven
    Thevatharshini TiruchellvenΠριν 13 ημέρες

    Oh man tht mountain climber was litteraly like on 2x speed n I had to look a multiple times to see if its actually normal speed 😂 but she's soo strong 💪 keep inspiring everyone pam ❤️

  • Mr. This Life
    Mr. This LifeΠριν 14 ημέρες


  • Remy Nicole Tapel
    Remy Nicole TapelΠριν 14 ημέρες

    My neck can't

  • Skeleton-Man
    Skeleton-ManΠριν 14 ημέρες

    Not. One. F**king. Break ..... Tough cookie

  • 犬田犬子
    犬田犬子Πριν 14 ημέρες

    6/5〜6/13 6/5 〜3:48 6/7 3:48~Last 6/14 ○

  • Бэлла Карданова
    Бэлла КардановаΠριν 14 ημέρες

    За что так сложнооооооо🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵

  • erererererror
    erererererrorΠριν 14 ημέρες

    Погнали! Замеры: талия 73 см, низ живота 92 Day 1✅ я сейчас сдохну Day 2

  • Ganesh L Sonar
    Ganesh L SonarΠριν 14 ημέρες

    Wonderful work-out..my daughter is doing it daily..is there any balance and stability workout? I didn't find. Confirm me if available. Or request to make a video on stability for A athelete. Thank you Madam.🙏

  • gamer crazy
    gamer crazyΠριν 14 ημέρες

    so its been 5 days and i have started noticing definations in my upper abs this workout is rlly great. i think that instead of posting relatable comments here we should post our results so that people who are think of starting this workout get the idea

  • Roxana Sielanko
    Roxana SielankoΠριν 14 ημέρες

    I think “pretty cool I’m still alive” suits it pretty good lol

  • Alisa Bondar
    Alisa BondarΠριν 14 ημέρες

    I think Pamela's neck is metal

  • Danielle Tovar
    Danielle TovarΠριν 15 ημέρες


  • Florinna Filbrandt
    Florinna FilbrandtΠριν 15 ημέρες

    Your not even sweating 🥵😉

  • Ruwayda Mukhtar
    Ruwayda MukhtarΠριν 15 ημέρες

    Reading the comments after the workout hits different

  • Ruwayda Mukhtar
    Ruwayda MukhtarΠριν 15 ημέρες

    Idk why my neck hurts when my abs were supposed to hurt and feel the pain 😭

  • Teddy L
    Teddy LΠριν 15 ημέρες

    This might be the brutalest of her ab workouts because of its duration. Though I could say that her 6 min and 10 min ab workouts prepared me for this, but still hurts af.

  • Juliash Pama
    Juliash PamaΠριν 16 ημέρες

    I hope I can also finish this without breaks and be this toned🪨🔥

  • Hunter Holsapple
    Hunter HolsappleΠριν 16 ημέρες

    Hey it’s June 2nd and I want a FLAT stomach my July so I’m trying this workout I’ll keep everything I do listed below Day 1- I’m dying 💀 Day-2 did half the workout I was really sore Day 3-I was to busy so I didn’t get to it Day 4- finished it! Day 5-It’s getting easier but I did this at 11pm Day 6-My arms are dead today and I got braces tightened and elastics in and they kept falling out so I only did about 10 min o go the exercise and still no restyled Day 7-this workout is so easy now but I still don’t see any results I feel like I’m getting fatter- Day 8- I did half the exercise so my abs will heal anyway no results yet Day 9-this workout is so easy now Day 10-done! I see small results

  • My Ta
    My TaΠριν 16 ημέρες

    I enjoyed this workout even though it was challenging. 😰

  • LePikachu
    LePikachuΠριν 16 ημέρες

    Starfish Crunch is the end boss xD

  • LePikachu
    LePikachuΠριν 16 ημέρες

    My abs can handle this now, but my arms are like "WTF IS THIS SH**?!?" O.O

  • Anna Fernandez
    Anna FernandezΠριν 17 ημέρες

    Why do I feel it in my legs when doing exercises like straight leg bicycle crunch, or ab hold? :(

  • Bell Snow
    Bell SnowΠριν 17 ημέρες

    Let's get it on! 🔥 June2 Waist: 68.5 cm / 27in. Day : 1 😳 I'll start later night, when everybody is sleeping 😂

  • Khushi K sah
    Khushi K sahΠριν 17 ημέρες

    Have been doing the Chloe ting 2 week abs workout challenge for weeks...dint felt so much of burn so thought of changing my workout ..and so I tried this...and it would be a lie if I say I dint almost die doing it🥵

  • Anisha Mondal
    Anisha MondalΠριν 17 ημέρες

    Wanted to try... And I tried, I died, and now I realized if I do this now then I'm gonna thank myself later D~1 ✔️ D~2 I'm too lazy I took rest D~3 ✔️ D~4 ✔️ D~5 D~6 D~7

  • The epiphany of rulers
    The epiphany of rulersΠριν 17 ημέρες

    If death was incarcerated into an ab work out it would be this one

  • Anisha Mondal

    Anisha Mondal

    Πριν 17 ημέρες

    Seriously not the whole but the 1st couple of minutes :)

  • COCO
    COCOΠριν 17 ημέρες

    This is my first day doing this, and already I feel so proud of myself. Thank you so much! You and your subscribers are all so motivating.

  • แซง ฮึน
    แซง ฮึนΠριν 17 ημέρες


  • Keziya S George
    Keziya S GeorgeΠριν 18 ημέρες

    Damn!! Is she a Robot 🤖?? Somebody tell her tat she forgot to take a break for while ..

  • fp_katy_daisy_orlando
    fp_katy_daisy_orlandoΠριν 18 ημέρες

    ok i'm going to do this workout and try to update everyday: day 1:Got very sweaty and felt a good burn. I'm about to take a shower now and go to bed and tomorrow i will update on doing this workout. day 2:i'm sore but on day 2 it got a little bit easier. day 3:

  • føøtball crazy bøy
    føøtball crazy bøyΠριν 18 ημέρες

    Very nice exercise

  • Carlotta Linke
    Carlotta LinkeΠριν 19 ημέρες

    me doing this workout, being happier than ever cause i can see and feel the process thx pam