Focus Core&LEGS // Fat Burning // Pamela Reif

Pamela Reif

For this 10 min HIIT Workout focus core&legs you don’t need any specific gym equimpment. You train with this workout your Full Body! This is a super fast and intense hiit workout that increases your pulse and burns calories while toning your muscles.

What are the benefits of high intensity interval training?

During the high-intensity work phases, the body suffers from an oxygen deficit and has to get back to the level before the training. It is this excessive post-exercise oxygen consumption – EPOC for short – that boosts the metabolism and results in 6-15% more calories being burned compared to aerobic exercise (we will give you an example of this later). Another interesting point to consider is that during a HIIT workout the body is able to burn calories and still maintain muscle mass build-up – so you get the best of both worlds. And that’s not all: this boost to your metabolism has some other health benefits beyond calorie burning, such as

  • Reduction of blood pressure
  • Increase in cardiovascular health
  • Stimulation of insulin sensitivity, which helps the muscles that train to use glucose more easily as a fuel for energy production
  • Improvement of the cholesterol profile


  1. Jump squats
  2. Rotating side plank
  3. Plank jumps
  4. Plank jacks
  5. Toe touches
  6. Bicycle crunch
  7. Jump squats
  8. Jump squats
  9. Plank jumps
  10. Rotating side slank with leg pull
  11. Plank jacks
  12. Toe touches
  13. Plank
  14. Rest
  15. Cross knee
  16. Mountain climber
  17. Reach back push up
  18. Jumping jacks
  19. Crunch with stand up
  20. Reverse crunch
  21. Cross knee
  22. Mountain climber
  23. Jumping jacks
  24. Crunch with stand up
  25. Reverse crunch
  26. Plank

Training Goals

  • Push every muscle to the limit, from head to toe
  • Master advanced bodyweight exercises
  • Burn calories
  • Tone muscles


  • If you need more breaks – TAKE THEM!

Equipment: Mat (recommended)

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

If you have any questions, wishes or suggestions, feel free to contact us.

What do you think?