10 MIN SILENT CARDIO / No Jumping – neighbor friendly / No Equipment I Pamela Reif

10 MIN SILENT CARDIO / No Jumping – neighbor friendly / No Equipment I Pamela Reif

no jumps – no noise – no upset neighbors ♥︎
I included looooots of new movements in here. I hope you “enjoy” them! // Werbung

This is a super quick & intense Cardio Workout, that will raise your heart rate, burn calories & tone muscles at the same time.
It’s not on the “I’m gonna kill you” Intensity Level – but it’s definitely challenging 🙂

Grab yourself a towel or yoga mat & let’s do this together! NO EXCUSES. Let’s get out of this quarantine fitter than ever before! ♥︎


The video is in full length which means you can just follow whatever I’m doing 30s for each exercise. If you need breaks – TAKE THEM! Don’t worry too much about that. You will improve over time 🙂 that’s the best feeling!

I recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles.

▸ you can find WORKOUT PLANS with those videos on my Instagram Channel. 30min, 45min and Beginner Friendly combinations. Check out the Highlight Bubble “Workout Plans” for that.
➞ Instagram


You can always find ALL SONGS in my workout playlist. I update it weekly & it’s available on Spotify, Apple Music, etc.

1. Cash Cash & Andy Grammer – I Found You 0:00 – 2:43
2. Feder – That Girl 2:44 – 5:22
3. James Blunt – 5 Miles (LUM!X Remix) 5:23 – 8:12
4. Matoma & Brando – The Bender 8:13 – 10:34


➞ Instagram
➞ Food Account

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.


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  1. I liiiiike this workout a lot 🥰 Silent Burpees are so much easier than real Burpees haha!
    I tried to adapt all exercises to a more silent version, even the Mountain Climbers are a "walking" version instead of jumping.

    Hope you enjoy it!!

  2. Okay so I'm doing this workout for a week to see how it goes. I'm also gonna eat healthier and cut back on sugars. Let's see how it goes ☺️💗✨💀

    My waist before: '28 inches'

    Day 1: I'm exhausted!! But I feel the burn! Ive sweat a lot, so I know ive done well! ☺️

    Day 2: It still burned a lot! It definitely didn't get any easier. My arms and legs have been hurting since yesterday, and after today I've felt more energized. 👍🥀✨

    Day 3: It did get easier today. I still felt the burn, but I was a little less motivated to day so i did the first half of the exercise in the morning and the other half in the afternoon. 😭

  3. what is this alternate universe in which the burpees are the breather lol. is2g between all those planks i was praying for a silent burpee. amazing challenging workout

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