Pamela Reif Workouts and Calories Burned (Broken Down)

Pamela Reif Workouts calories burned

Pamela Reif is one of the most well known fitness influencers on YouTube currently and her way of showing people how to do her workouts is easy to begin with and digest.

Throughout the videos, she demonstrates different ways to burn calories for both low and high-intensity capable people.

In Pamela Reif’s videos, what is the average number of calories burned per workout? 

On average, you can expect to burn between 70-300 calories during a Pamela Reif workout, depending on which workout you choose.

Not sure which one you want to choose? Let’s find out more through detailed views on her different calorie burning workouts.

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How Many Calories Do Pamela Reif Workouts Burn?

You can expect to burn between 70-300 calories during Pamela Reif’s workouts.

While her workouts are generally shorter in length at around 15-20 minutes, this does not mean you can’t get a good calorie burn in a shorter amount of time.

Any extra calories that you can burn when you are trying to lose weight and get in shape is going to really benefit you, and the biggest plus is that you can do it in your own living room!

Pamela has a wide variety of workout routines on her channel, such as strength training, cardio, yoga, and HIIT (high-intensity interval training). 

Her videos also often include modifications for different fitness levels and tips for proper form and technique. She also even shares workout challenges, full-body workout plans, and healthy recipes on her channel.

If you plan on doing her workouts in your living room, I do recommend at least getting yourself a workout mat so that you are comfortable and are not lying on a super hard surface.

You might be unsure of which of her workout will get you the best calorie burn. I am going to break down her most popular workouts and tell you exactly how many calories you can expect to burn during them.

10 Min AB Workout: 70 Calories

Pamela Reif employs 17 different abdominal exercises in her program. Feel free to breathe easily if that seems like a lot. 

Pamela does one set of moderately difficult exercises for 30 seconds before moving on to the next. If you follow her advice and only take brief breaks between exercises, you may do the whole workout in under 20 minutes.

Pamela Reif begins her ab exercise with various crunches, including standard crunches, crunches involving knee lifts, bicycle crunches, toe reach crunches, and leg lift crunches. 

Next, she moves on to more advanced abdominal exercises like jack knives, reaches out – tuck in, and planks. This ab exercise is done for you if you’re searching for a challenging new way to develop your abs while burning up to 70 calories and stimulating those abdominals in the process.

10 Min Booty Pump Workout: 130 Calories

This workout limits the time spent working on your quads and instead focuses on developing the booty. This way, you can focus on growing your glutes while decreasing your leg size. 

This workout is about recognizing your glute muscles. Just think about how they fuel your every action, squeeze through fire hydrants and keep the tension when doing glute bridges, letting you burn up to 130 calories.

That’s the goal. Using a resistance band is still a great idea to target the rear end more effectively. If you wish to tighten the sides on your butt by strengthing your glute medius, then you should try it. If you haven’t purchased a resistance band yet, don’t fret. This exercise is still feasible.

But if you can purchase one, you’ll get more out of the exercise.

Related Post: Can You Grow Glutes in a Calorie Deficit?

10 Min Back Workout: 120 Calories

This 10-Minute Back Workout requires no special tools or gym membership. No dumbbells? You can divide water evenly between two empty standard sized bottles. You do not need heavy weights for this one guys.

Compared to the legs, the back is among the most challenging muscle groups to develop. Not only is it exhausting to train, but it also prevents you from seeing your back, making it difficult to concentrate. 

This routine targets the entire back as well as shoulders.

The lats and upper back muscles make up a significant portion of your upper body and are thus crucial to training for hypertrophy and will help you burn up to 120 calories

Because of their importance, working on your back will also help you increase your maximums for other upper body lifts. 

Since many of us have the tendency to be more sedentary than we would like, our shoulders have a tendency to drift forward without any training, and it is crucial to strengthen the back muscles for proper posture.

Most males, for instance, place too much emphasis on their chest muscles, leading to muscle imbalances and, ultimately, a rounded shoulder appearance that gives them a slouching posture when standing. 

Pulling exercises targeting the upper back, traps, lats, and rear deltoids are what you need to correct this.

10 Min Upper Body + Arms Workout: 150 Calories

Pamela lets you work your stomach and arms with 20 exercises in this workout regimen, letting you burn up to 150 calories

She begins by doing a series of push-ups, shoulder taps, and push-ups with a rotation of the upper body. Later in the routine, she moves on to more difficult abdominal exercises, such as twisted mountain climbers, bear grips, and reach-outs.

That is a brilliant plan of action; There is a good chance that you won’t be able to complete your arm exercises if you devote too much time to your abs at the beginning of your workout. 

To make it easier to do all 20 repetitions in a row, she performs the arm movements only at the end of her workout, completing her bicep and tricep motions.

15 Min Aerobic Boxing Cardio: 120 Calories

For those who believe that cardio and boxing are incompatible fitness pursuits, Pamela Reif dispels that myth. 

Her aerobic boxing cardio workout video combines these two types of exercises into one seamless routine. It can be done in a small space like an apartment and has no impact is a significant plus for this workout.

Because it does not require burpees, leaps, or other similarly noisy activities, you can attempt it even if you exercise in your own house. In just 15 minutes, you’ll have worked out every major muscle group, letting you burn up to 120 calories.

15 Min Dance Cardio Workout: 270 Calories

This workout is great for people with little to no time to do a full-body workout since it also lets you burn up to 270 calories

What’s great about his workout is that you do not need special equipment, just some room to walk around where your arms have room to be at full extension. 

Pamela’s choice of songs for this workout will let you enjoy the 1980s. Since no hopping is involved, this is a fantastic exercise option for individuals who want to spare their knees, hips, and ankles the wear and tear often associated with running and other high-impact activities.

Because Pamela joins in on the dancing, you’ll feel like you’re at a dance celebration at home instead of working out alone. 

Thanks to easy-to-follow steps, anyone can follow this workout, even if they don’t have a dance background or degree. 

Since you only have 30 seconds to complete each exercise, keeping an eye on the timer in the top right corner is your note that the workout will shift to a different routine.


With Pamela Reif’s workouts, you will surely burn calories without straining your body too much. You can actually burn upwards to 300 calories in a short amount of time doing her workouts. 

Overall, Pamela Reif is a great instructor that will help you burn those calories away. However, it is important to remember that not everyone will burn the same amount of calories during a workout.

The amount of calories you burn will depend on which workout you choose and how much effort you put into the workout.

If you want a more personalized number of how many calories you are burning while performing these workouts, it is a great idea to pick up a watch that has calorie counting capability.

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