TRX is a revolutionary way to build strength and flexibility using your own bodyweight. TRX exercises have something to offer for everyone-whether you’re a beginner or a professional athlete-and they’re a especially effective at burning fat. Speaking of burning fat, here are 10 great TRX exercises for weight loss.
One great way to increase the number of calories you burn is to use multi-joint exercises. The more joints you use, the more muscles you work; and the more energy you employ. As such, whole body exercises make great additions to a TRX fat loss workout.
1. TRX Burpee
The burpee is a great TRX exercise for weight loss because it works a ton of muscles, including your quads, glutes, chest, core and hamstrings. To perform this exercise, you’ll put one of your feet in the foot cradle and stand up straight with your shoulders directly above your hips. Push your suspended leg backward, and lower until that knee is nearly at the ground. Put your hands on the floor, and jump immediately back into a plank position. Do a push-up, then jump your unsuspended leg forward to your hands, and push up into a single leg jump.
2. Squat and Fly
While it’s hard to compete with the sheer amount of muscles that a burpee works, the squat and fly isn’t too shabby itself, and it definitely merits inclusion in a TRX fat loss workout. In this exercise, you will grasp the stirrups in both hands, and use them to support as much of your body weight as needed while you squat down. As you rise back up again, spread your arms and pull down on the straps to target your shoulders. The combination of motion in your hips, knees and shoulders will help you to burn calories.
Whole body motions like the burpee aren’t the only way to use TRX exercises to sculpt a tight core and lose weight, though. You can also get great results by doing circuit training. In circuit training, instead of performing consecutive sets of a single exercise separated by rest periods, you move through a wide variety of different exercises, not resting until the end.
Create circuits out of the following exercises. For the best results, switch between upper and lower body exercises. Aim for circuits of between 2 and 5 minutes. And, if you really want to get the most out of your TRX fat loss workout, minimize your rest time between sets. You’ll definitely feel the burn!
3. Low Row
The low row is an upper body exercise similar to a dumbbell row. You’ll lie under your TRX hold onto the handles, pull yourself upward by contracting your biceps and pulling your shoulders back and together.
4. Suspended Lunge
The TRX lunge is a great way to build strength in your legs. Loop the strap around your back foot, then perform lunges normally and with good form.
5. Atomic Pushup
Just as the low row works your pulling muscles, the push-up will work your pressing muscles. Get into a high plank position and suspend your feet in the straps. Keep your abdomen tensed and perform push-ups with good form. If you really want this TRX exercise to sculpt a tight core for you, try adding a pike or knee tuck at the end.
6. Pushup (Easier Variation)
If your core or arms aren’t quite up to the first push-up variation, try grabbing the straps with your arms from a standing position, leaning forward, and then performing push-ups.
7. Hip Press
Place both feet in the foot cradles, and then lie on your back. Bend your knees at a right angle, then press yourself upward using your heels. Lift your hips as though you were performing a bridge. This is great for your core, glutes, and hamstrings.
A simple squat can be a great addition to your TRX fat loss workout. Just grab the straps to support yourself and squat.
9. Crunch and Curl
To hit your core and your biceps, lie on the ground and grab the straps in your hands. Crunch upward, and pull your biceps in as though doing a barbell curl.
10. Power Pull
This motion will hit your core and pulling muscles. Stand and hold the strap in one hand. Slowly lean back and rotate away, using your core muscles, until your free hand points toward the ground. Then, rotate back while pulling yourself up.
Things to Keep in Mind
If you want to lose weight, your nutrition is just as important as the exercises you do. In addition to your TRX exercises for weight loss, make sure you are eating healthy. Also, be sure to perform your exercises with proper form. Whether you’re using TRX straps or weights, improper form during strength training frequently leads to injury.