Effective 20-Minute Full-Body Workout with TRX Suspension Trainer
20-Minute Full-Body Workout with TRX
The TRX suspension system is one of the most effective and versatile training methods, allowing you to perform a variety of exercises at home, in the gym, or while traveling. It helps develop strength, endurance, and balance while placing minimal strain on the joints.
In this blog, you’ll find a 20-minute full-body TRX workout, as well as a split routine featuring 15-minute upper- and lower-body exercises. These workouts are perfect for those with limited time who still want to maintain a high level of physical fitness.
Perform this workout for three rounds with minimal or no rest between exercises. Each round takes about six minutes, so adding one minute of rest between rounds will create a 20-minute session. If you don’t have the full 20 minutes, complete as many rounds as possible. Remember—any movement is better than none!
Full-Body TRX Workout
| Type | Exercise | Time |
|---|---|---|
| Cardio | Spider Walks | 30 seconds |
| Strength | TRX Lunge | 1 minute (30 sec per leg) |
| Cardio | Spider Walks | 30 seconds |
| Strength | TRX Row | 1 minute |
| Cardio | Spider Walks | 30 seconds |
| Strength | TRX Hamstring Curl | 1 minute |
| Cardio | Spider Walks | 30 seconds |
| Strength | TRX Chest Press | 1 minute |
TRX Split Routine: Upper- and Lower-Body Workouts
If you know you’ll be away from your usual training routine for a longer period, you can use a split routine, alternating upper- and lower-body workouts four or more times a week. One round lasts about four and a half minutes, so completing three rounds with 30-second rests between them results in a 15-minute workout.
Upper-Body TRX Workout
| Type | Exercise | Time |
|---|---|---|
| Cardio | Bear Crawl | 30 seconds |
| Strength | TRX Atomic Push-Up | 1 minute |
| Cardio | Bear Crawl | 30 seconds |
| Strength | TRX Single-Arm Row | 1 minute (switch sides) |
| Cardio | Inchworms | 30 seconds |
| Strength | TRX Biceps Curl | 1 minute |
Lower-Body TRX Workout
| Type | Exercise | Time |
|---|---|---|
| Cardio | Inchworms | 30 seconds |
| Strength | TRX Side Lunge with Arm Raise | 1 minute (switch sides) |
| Cardio | Inchworms | 30 seconds |
| Strength | TRX Hip Press | 1 minute |
| Cardio | Bear Crawl | 30 seconds |
| Strength | TRX Lunge | 1 minute (30 sec per leg) |
The TRX suspension system is the perfect solution for those looking for an effective and versatile workout without needing heavy gym equipment. It is compact, easy to set up, and highly adaptable to any fitness level. Additionally, TRX not only helps build strength and endurance but also improves balance and stability.
Lack of time—or at least the feeling of it—is one of the most common reasons people skip physical activity. Balancing work, travel, family responsibilities, and a healthy lifestyle can be challenging. That’s why quick TRX workouts, which can be done at home, in the park, or in a hotel room, offer an excellent way to stay on track with your fitness goals.