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Nala Terry’s 7-Day Full Body HIIT Challenge

Being short on time doesn’t mean you can’t knock out a serious sweat session. Nala Terry, a University of North Carolina at Chapel Hill graduate, has the perfect solution for you. Her 7-Day Full Body HIIT Challenge is a fast, efficient workout that can help support your weight-loss goals. HIIT, or high-intensity interval training, helps burn as many calories as possible and is believed to continue to burn calories for up to 24 hours after the workout. 

“Full body HIIT workouts are a great way to get some good cardio in,” says Nala. “Personally, cardio is not my favorite. I typically do HIIT workouts instead of running because you can be creative with them. They are way more fun!” 

Whether you’re a beginner or a fitness pro, follow along as the ACE-certified trainer delivers just three familiar moves (and modified versions) you can do over seven consecutive days. You got this! Ready, set, SWEAT!

“I typically eat a high carb/high protein meal to refuel after a HIIT workout! I also drink lots of water!”

Nala Terry


*Take breaks where necessary.

*Consult your physician before beginning any exercise or workout program. And don’t forget to stretch before and after your workouts.

Need direction? Check out these demos of each move.


While standing up with your legs together and a slight bend in your knees, open the arms and legs out to the sides. Arms should come above the head, and legs wider than the shoulders. Then return to your start.

To modify the move, stand straight with your feet and your hands by your sides, then step to the right and bring both hands together above your head. Next, bring your right leg in, lower your arms, and return to the starting position. Repeat with the left leg and alternate sides until the set is complete.


Stand straight with your feet hip-width apart. Tighten your core muscles and lower your glutes as if sitting in an invisible chair. Make sure your toes don’t go past your toes. Straighten your legs to lift back up and repeat.

To modify the move, stand in front of a chair, bend your knees, and reach back with your hips until you tap the seat of the chair, and then stand back up again. Repeat.


Start in a plank position. Keep your hands shoulder-width apart, back flat, abs engaged, and head aligned. Pull your right knee into your chest as far as possible, and do the same with your left leg. Alternate legs as fast as you can while keeping your hips down. Don’t forget to breathe with each leg change.

Stand up and alternate each knee to your chest to modify the move.


Stay motivated with these 11 gospel songs while you break a sweat. It will give you the push you need and keep you inspired. Thank us later!

Want more 7-day challenges like this? PGS loves finding ways to make fitness fun, affordable, and accessible for busy women so they can look and feel their best. 

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