This TRX HIIT Workout Only Takes 4 Minutes to Blast Your Upper Body

Health & Fitness

Say hello to stronger arms and killer abs.

Suspension training, which you might know as TRX, has been around for a while now, but trainers still swear by it for good reason: Sticking to a suspension training program long-term is likely to decrease your likelihood of cardiovascular disease, according to a study commissioned by the American Council on Exercise. Plus, the 16 healthy men and women involved burned about 400 calories per session, and saw significant drops in waist circumference, body fat percentage, and resting blood pressure while improving muscular strength and endurance over eight weeks.

High-intensity interval training, or HIIT, is also a big deal right now. While a recent study found that there can be too much of a good thing, you should still incorporate HIIT into your regular routine to bank these health benefits.

That’s why it’s a solid idea to combine the two workout styles. “A TRX HIIT workout allows you to torch calories and build strength using your body weight, and [TRX straps] can travel anywhere with you,” says Jason Tran, an instructor at The Fhitting Room and Swerve Fitness in New York City. “It allows you to work your core, arms, back, and legs without any extra equipment.”

This TRX HIIT workout from Tran is great for those short on time: It’s only four moves, it can be done in four minutes, and it’ll blast your arms and abs. Just make sure your TRX is anchored safely before using it to support your body weight, and really focus in on engaging your core so you don’t put any unnecessary stress on your back.

How it works: Do a 4-minute AMRAP (as many rounds as possible) of the moves below, adding jump squats in between each upper body exercise.

Total Time: up to 30 minutes

You will need: TRX

1. Jump Squat

A
B

A.

Stand with feet shoulder-width apart and hands clasped in front of chest. Lower into a squat position to start.

B.

Explosively push upward, jumping as high as you can. Land softly, and immediately lower into a squat to return to starting position.

Reps: 8

A
B

A.

Face the midpoint (the spot where the TRX is anchored), holding one handle in each hand, palms facing up, arms fully extended to form a straight line from shoulders to the midpoint. Lean body back on a diagonal, keeping arms and legs straight without hinging at the hips.

B.

Keeping core tight, bend arms at the elbows to curl hands toward shoulders. Slowly lower back to starting position.

Reps: 8

Mistakes and Tips:

Scale down: Move feet farther away from the midpoint.
Scale up: Move feet closer to the midpoint.

3. TRX Row

A
B

A.

Face the midpoint, holding one handle in each hand, palms facing in, arms fully extended. Lean body back on a diagonal, keeping arms and legs straight.

B.

Row elbows backward, keeping elbows tight to ribs, until body is aligned from shoulders to knees. Slowly extend arms to return to starting position.

Reps: 8

Mistakes and Tips:

Scale down: Move feet farther away from the midpoint.
Scale up: Move feet closer to the midpoint.

4. TRX Triceps Extension

A
B

A.

Stand facing away from the midpoint with feet hip-width apart, holding handles in front of chest with arms extended. Slowly lean forward, putting weight into hands, to form a diagonal line from hands to heels. Lower hands behind head, bending elbows with palms facing in to start.

B.

Press into palms to extend arms. Slowly lower hands behind head to return to starting position, keeping core engaged throughout the movement.

Reps: 8

Mistakes and Tips:

Scale down: Move feet closer to the midpoint.
Scale up: Move feet farther away from the midpoint.

 

 

 

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