It is time get rid of the weights and get your TRX on! This insane and total HIIT TRX workout will help accelerate your fitness and health goals.
Invented by a former U.S. Navy SEAL, the TRX (short for total-body resistance exercise) turns every exercise into a challenge for the core by using two very accessible resources: gravity and our own bodyweight. All you have to do is anchor the TRX straps to a secure spot (think a weight machine, a door frame, or even monkey bars or a basketball hoop pole if you’re getting creative) and use either your feet or hands—depending on the exercise—to hold onto the straps.
TRX and HIIT: How These 2 Acronyms Will Change Your Life
Is 30 minutes a day all you can spare for your workout routine?
Well, that’s perfect!
No need to get ready, drive to the gym, or even get out of your house! All that’s required is a couple of square meters at your home, a TRX and a stopwatch!
(And, most certainly, the device you are now using to read this article can function as a stopwatch!…)
And don’t take “home” literally! With the TRX, you can take your workout with you anywhere you travel!
The flawless bodies eternalised by Ancient Greek statues were not a result of complex gym equipment.
Bodyweight training has been and always will be the most efficient and most natural kind of workout. It is challenging at every fitness level, and it increases strength, endurance, balance, coordination and flexibility.
What’s magical about the TRX is that it allows you to progressively add overload by altering the angle at which you stand. This way, you can start any of the exercises with more support, and work towards more and more demanding variations.
Bodyweight training also facilitates the combination of cardio and strength training. This is what HIIT is all about.
High-Intensity Interval Training involves intense bursts of activity and fixed periods of rest. This boosts your metabolism and burns a ton of calories in a short amount of time. At the same time, you get to tone your body and add more muscle to it!
Why the Total HIIT TRX Workout?
With this workout, you get a circuit of 10 exercises that build up the whole body and strip away fat.
With circuits, once completing one round of a set of each exercise, you get to repeat the whole thing over again.
Circuit training at the gym is almost impossible! On the other hand, the TRX allows for fluid transitions between exercises and “it is portable and can fit in your carry-on bag and you can take it with you on a trip!”
The TRX Yogi Aaron Workout is simple and fun! You give your full presence in every exercise for 30 seconds, and you get rewarded with 15 seconds of rest, before moving to the next exercise!
Here is what one full round looks like:
0:00-0:30 Sprinter start
You start by targeting the muscular endurance and power of your leg muscles! By the end of the 30 seconds, your heart rate will be above 50% of its maximum level, which turns this strength workout into a cardio workout, too!
0:45-1:15 Thankfully we have 2 legs
Remember which side was doing what, and switch it up! We don’t want any imbalances, so keep giving it your all!
Let’s now fire up the upper body, and especially the shoulders, chest and arms! Bear in mind that the further back you step, the harder it gets! But first and foremost, make sure you are keeping your core engaged and your whole body straight.
2:15-2:45 Single squat legs
How low can you go? Again keeping your upper body straight and your core engaged, come down to a right angle with your kneecap above your ankle. Do these properly, and you will get great balance, leg strength, coordination and flexibility!
3:00-3:30 Now the other side
‘Cause who wants to only have one leg that’s balanced, strong, coordinated and flexible?!
3:45-4:15 Single leg burpees
Jump up high and push down low. There’s full-body benefits to be gained, so don’t let my progression in the video scare you away! Instead of having the one leg floating, you can place the toes down at first. Before you realize it, this will become one of your favorite exercises!
4:30-5:00 Let’s be grateful for our 2nd leg once more
We’re speeding up the process of this becoming your favorite-exercise-ever! Always move with control, being mindful of your whole body!
5:15-5:45 1 legged side squat
Hamstrings, Quadriceps, Adductors, and your friend Gluteus Maximus will be thanking you afterward! Same rules apply as with the previous squats! And remember to turn the corners of your mouth upwards! J
6:00-6:30 You know it!
Change sides. It’s all about that base.
6:45-7:15 Kneel roll out
Time to work those frontal abdominal muscles (rectus abdominis). Keep your whole body engaged to get work done on your obliques, hip flexors, and many other muscles throughout the body.
7:30-8:00 Fly to fly
Still firing up the whole core, we are now focusing on those shoulders and those pectoral muscles. Alternate opening your arms to the sides and bringing them up to a V. Your arms should be straight at all times.
8:15-8:45 Back row
A great compound exercise to get as much out of your back as possible! Keep your knees bent and focus on the movement, allowing your back to do all the work and get all the benefits!
Hang in there a bit longer: it’s time for crunches! Control your movements and briefly stop at the top and bottom to reinforce muscle contraction. You don’t want your momentum to take away from this invaluable exercise!
9:45-10:15 Side oblique hold
Test how strong your core has got to become! A full-body strength, balance, and concentration gem, this exercise also increases muscle endurance in the lower back.
10:30-11:00 Turn around
You did it on the one side, you can do it on the other!
11:00-13:00 (Pretend) Skipping
Read my article on the WEIGHT Yogi Aaron Workout to find out the very many benefits of skipping! And, of course, if you do not have a jumping rope, pretend-skipping also works!
The ball is in your court
Try this workout for 5 times this week.
Do 2 or 3 sets (and finish it off with some slow jogging) each day, and witness a total transformation of your physique!
Consistency is the key: once you see by the end of this week that it works for you, keep it up. With the variations facilitated by the TRX, this workout will always challenge you to give 100%, and thus get 100%: https://www.youtube.com/watch?v=eJZRcvGXdS4