20 MIN FULL BODY WORKOUT – Intense Version / No Equipment I Pamela Reif
Video Transcript
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Transform Your Fitness Routine with No-Equipment Bodyweight Workouts
Welcome to your ultimate guide to bodyweight workouts that require no equipment!
These workouts rely solely on the resistance of your own body to build strength and endurance. Whether you’re a fitness newbie or a seasoned athlete, bodyweight exercises are perfect for any level. And while you’re here, check out our top-brand clothing products to ensure you look and feel your best during every workout.
The Benefits of Bodyweight Workouts
Bodyweight workouts offer numerous benefits that make them an excellent choice for anyone looking to improve their fitness:
- Convenience: No need for a gym membership or expensive equipment. You can perform these workouts anywhere, anytime.
- Versatility: Suitable for all fitness levels, from beginners to advanced athletes.
- Efficiency: Bodyweight exercises target multiple muscle groups simultaneously, providing a full-body workout.
- Functional Fitness: These exercises mimic everyday movements, improving your overall functional strength and stability.
- Minimal Injury Risk: With proper form, bodyweight exercises are less likely to cause injuries compared to weightlifting.
Essential Bodyweight Exercises
Push-Ups
Push-ups are a fundamental exercise that strengthens your chest, shoulders, triceps, and core.
- Standard Push-Up: Start in a plank position with your hands shoulder-width apart. Lower your body until your chest almost touches the floor, then push back up.
- Modified Push-Up: Perform the push-up with your knees on the ground for a less intense variation.
Squats
Squats are excellent for building lower body strength, targeting your quads, hamstrings, glutes, and calves.
- Bodyweight Squat: Stand with feet shoulder-width apart. Lower your body as if you’re sitting in a chair, keeping your back straight and knees over your toes. Return to the standing position.
- Jump Squat: Add a jump at the end of each squat for an extra cardio boost.
Lunges
Lunges are great for working your legs and improving balance and stability.
- Forward Lunge: Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle. Push back to the starting position and switch legs.
- Reverse Lunge: Step backward with one leg and lower your hips, then return to the starting position.
Planks
Planks are a core-strengthening exercise that also engages your shoulders and glutes.
- Forearm Plank: Lie face down and lift your body onto your forearms and toes, keeping your body in a straight line from head to heels. Hold this position.
- Side Plank: Rotate onto one forearm and the side of your foot, lifting your hips to maintain a straight line. Hold and then switch sides.
Bodyweight Workout Routine
Here’s a sample bodyweight workout routine to get you started. Repeat this circuit three times for a complete workout:
- Warm-Up: 5 minutes of light jogging or jumping jacks.
- Push-Ups: 3 sets of 15 reps.
- Bodyweight Squats: 3 sets of 20 reps.
- Forward Lunges: 3 sets of 15 reps per leg.
- Forearm Plank: 3 sets of 1-minute hold.
- Cool Down: 5 minutes of stretching.
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While bodyweight workouts require no equipment, having the right clothing can make a significant difference in your performance and comfort. Explore our top-brand clothing options to enhance your workout experience:
Yoga Sets
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Activewear
- Breathable Fabric: Stay cool and dry with activewear made from breathable, moisture-wicking materials.
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Shorts
- Freedom of Movement: Our shorts offer unrestricted movement, making them ideal for squats, lunges, and more.
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Sports Bras
- Optimal Support: Our sports bras provide the support you need for high-impact exercises like jumping squats and planks.
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Comments (49)
Happy Sunday ♥︎ check out my Instagram Channel for full WORKOUT PLANS, only using the YouTube Videos!
I created 3 plans: 30min per session, 45min and Beginner Friendly.
That way you can combine the videos, to get a week full of training. Hope that's helpful if you can't go to the gym right now 🙂
xx Pamela
Instagram: pamela_rf
I saved them in my Story Highlights 🙂
You workout are always so unique ✨
Pamela Reif is my Brooke Windham
Thank you Pam!!!♥♥♥
Me: I can’t do it anymore
Lyrics: I can see the FIRE in your eyes
Me: Come on you can do it !!
I literally added this workout three to four. Days in my weekly workout routine with the 30min live workouts and literally it is freaking hard to follow it everyday but worth it afterwards 🎀
Have used this workout to quite literally transform my body and endurance
31/3/24
21 mins
131 kcal
thanks
It looks so easy, but i feel like a fat cow when i do this 😂😂😂
Still here
можете подсказать, сколько калорий сжигает эта тренировка? Can you tell me how many calories this workout burns?
20分鐘包含有氧和腹肌首選！
incredible ❤
This workout video is literally everything in 20 minutes. Cardio, legs, core, upper body and booty.
And I am DEAD🙂🙂
Love you Pamela❤❤❤❤
Anyone else take two hours to mentally prepare for this
Completed first day of this wrkout.. Yes i done full 20 min in first day
"Intense"
Check out the paid actors in the background
awesome chanel ❤
i did this today for the first time and all i can saY it OMG
❤loved this workout!
Did this workout every day during the lockdown and after 2 months I could finish it without any break and throw in some other upper body or leg workouts. Now here I am, 3 years later, trying to restart after a horrible event which broke my life and my mind. Still need some pause and extra breaks today but hope I can get back to where I was before. Ngl this used to be my comfort workout programme 😂
lol ive done this one like 45 times
Thanks to you Pamela my day start gut. I love your Workouts ❤❤❤❤ Im feeling better now 🫶🧡🧡
damn….your song selections are so good😍💯 and yeah…your workouts are on fire❤🔥❤🔥
Are there anyone know calories
好久没有出那么多汗了，太爽了
Awesome 😊❤ thank you
The only video on youtube you wish had ads in it…
wow i did it without any additional breaks!!!
Wayyy too easy
Really intanse 🥵 started form today 18 oct 2023
ʷⁱˡˡ ⁱ ᵍᵉᵗ ᵐᵘˢᶜˡᵉˢ ᶠʳᵒᵐ ᵗʰᵉˢᵉ ᵉˣᵉʳᶜⁱˢᵉˢ …😮💨
Hi! Does anyone know how many calories you burn with this workout?
I got my workout again because of you
Anyone knows how much calories is this?
Does anyone know how much calories that this workout burn 🥹???
You are the best!
How many calories you all‘ve burned?
Thanks!
This! When you feel the afternoon sleepiness starts to creep in on you during WFH. First time I did it, I had to split it in 3 parts to actually survive ^_^
이거 너무 좋아요 살이 쭉쭉 빠짐!!
Doing this for the first time I’m 3 years let’s see how I go! From the comments it says it’s hard….. Let’s see how hard it it I’m always up for a challenge! 0:01
Awesome bodyweight HIIT!
I can’t believe I can run at least 20 minutes straight and I almost died at this
Pamela is the reason why I have started working out two years ago ❤
Omg I finished the workout the full one ive with pamela for more over two years now feels so different
Thanks Pamela for uploading this video. Please do a 30 minutes intense workout next! That would be great.
Any Indian?