3 Fantastic TRX Exercises to burn Calories, Build Muscle, and Tone up your body

Did you know that a single 45-minute TRX workout can burn up to 500 calories? In fact, it is one of the most effective and challenging ways to work out at home, on the road or at the gym. The best part about TRX workouts is that they require no additional training equipment, other than a suspension strap. These straps are lightweight, compact, and inexpensive making them accessible for almost anyone with an interest in high-intensity workouts. As we all know, there are numerous different methods for burning fat and building lean muscle. However, few of them are as time-efficient as a TRX routine. This article will take you through 3 fantastic TRX exercises that will help you build muscle and boost your metabolism.

TRX Shoulder Press

As the name suggests, this exercise focuses on pressing through your shoulders isolating the lats, traps deltoids and muscles of the rotator cuff. Whether you’re a beginner or a seasoned athlete, this TRX shoulder press variation is sure to challenge you in the right way. It is particularly effective at targeting upper back muscles, which are essential for posture, shoulder movement, and injury prevention.

As you may be aware, this exercise can also be performed with a dumbbell, barbell or kettlebell. You may find that the TRX variation is slightly easier on the lower back, particularly for individuals with kick issues. The TRX shoulder press is a compound exercise, which means it engages several major muscle groups in the body. This is particularly beneficial as it can help to improve your metabolic rate and increase the number of calories burned while exercising.

How to do it: – Adjust the TRX so that it is just above your head and your arms are fully extended. – Ensure that your feet are firmly planted on the ground with your knees slightly bent. – Slowly press the handles above your head until your arms are fully extended. – Hold for 1-2 seconds at the top and slowly lower the handles back down to the starting position.

TRX Squat Jumps

Squat jumps are a fantastic way to build strength, power and endurance in your lower body. By combining squats with a jump, this exercise is suitable for pretty much all fitness levels and can be performed for short or long periods of time. There is no need to change your squat form for this exercise, however, many people will find that their knees may come into contact with the TRX handles. To avoid this, simply widen your stance and reposition the straps if you find them interfering with your knees. Squat jumps are a compound exercise that targets your quadriceps, glutes, calves and hamstrings. You will also feel the added benefit of increased blood flow to your entire body. This can significantly boost your metabolism and aid weight loss.

How to do it: – Ensure that the TRX is securely fastened above your head and positioned at the height of your shoulders. – Stand with your feet a little wider than shoulder-width apart and your arms extended. – Bend your knees as if you are about to squat and allow the TRX handles to come down to your sides. – Now, quickly jump up and reach your arms above your head to reposition the straps. – Hold for a second at the top and slowly lower down until your arms are fully extended. – Repeat for as many reps as required.

Single-Leg Deadlifts

Single-leg deadlifts are a great way to target the muscles in your lower back, hips, and legs. This is particularly beneficial for athletes who regularly perform compound exercises such as squats and lunges. Squatting with one leg on a regular basis can also help to improve your single-leg stability and prevent injury. This exercise can be performed using either a barbell or TRX straps. If you are using a barbell, you may find that you need to take a slightly wider stance. You can also alter the form slightly by holding the bar lower on the inside of your foot. This will ensure the bar is not in contact with your heel during the exercise. The single-leg deadlift is a compound exercise that engages a large number of muscles in your lower body. It can be particularly beneficial for improving your metabolic rate and burning more calories during your workout.

How to do it: – Stand in front of the TRX with your left foot firmly planted on the ground and the right foot in between the handles. – Bend both knees slightly and drop your hips towards the floor so that your back is straight and your core is engaged. – Slowly pull the right handle towards your foot and push your hips backwards. You should feel this move in your hamstrings. – Hold for a second at the bottom and slowly return to the starting position. – Perform the required number of repetitions before swapping legs.


Exercising at home or in the park with the TRX suspension bands can be a great way to get a full-body workout. You can easily take them with you and use them almost anywhere. Unlike many other workout devices, there is no need to join a gym or pay for expensive equipment. With a few TRX bands, you can work out almost anywhere, at any time. Whether you are traveling, short on time, or simply prefer exercising at home, these bands can be a great option.