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There are thousands of fitness resources available online—apps, videos, live streams—but some of us might want to design our own TRX workout every now and then. The most important thing to remember: the best workouts start with a plan. One of the easiest ways to plan is to use an interval pattern. Here, we detail three patterns that fitness professionals use to help you get creative on your own. Tabata Intervals Tabata is a type of high-intensity interval training (HIIT) consisting of eight rounds, alternating between 20 seconds of hard effort and 10 seconds of recovery, for a total of four minutes of work. While Tabata can be viewed exclusively as a cardio tool, you could apply the same concept to strength training using two or four different moves. Here's a quick example: a two-move TRX Tabata series could include TRX Rows and TRX Jump Squats with the Suspension Trainer set to the midway point. Start with TRX Rows for 20 seconds, then take a 10-second break to reset yourself for 20 seconds of TRX Jump Squats. After another 10-second break, you will continue and complete three more rounds of TRX Rows and TRX Jump Squats. Your workout would look like this: Round 1: TRX Rows (20 seconds) 10-second break Round 2: TRX Jump Squats (20 seconds) 10-second break Round 3: TRX Rows (20 seconds) 10-second break Round 4: TRX Jump Squats (20 seconds) 10-second break Round 5: TRX Rows (20 seconds) 10-second break Round 6: TRX Jump Squats (20 seconds) 10-second break Round 7: TRX Rows (20 seconds) 10-second break Round 8: TRX Jump Squats (20 seconds) 10-second break If you want more variety in four-minutes, you choose four moves instead of two, cycling through each move twice. For this example, we’ll add another two moves that require your straps to be adjusted to the midway point: the TRX Bicep Curl and the TRX Crossing Balance Lunge. Here’s what that would look like: Round 1: TRX Rows (20 seconds) 10-second break Round 2: TRX Jump Squats (20 seconds) 10-second break Round 3: TRX Bicep Curls (20 seconds) 10-second break Round 4: TRX Crossing Balance Lunges (20 seconds) 10-second break Round 5: TRX Rows (20 seconds) 10-second break Round 6: TRX Jump Squats (20 seconds) 10-second break Round 7: TRX Bicep Curls (20 seconds) 10-second break Round 8: TRX Crossing Balance Lunges (20 seconds) 10-second break For a longer workout, you could program multiple four-minute Tabata sequences. Four sequences with a minute of recovery between each sequence would give you a 20-minute workout; ten sequences with the same one-minute recovery period would be a 50-minute workout.  AMRAP AMRAP stands for “as many reps as possible” or “as many rounds as possible,” and it’s exactly what it sounds like.  Let’s say you set a timer for three minutes and decide to work through TRX Rows, TRX Jump Squats, and TRX Bicep Curls in 10-rep increments. You would complete ten reps of TRX Rows, followed by ten reps of TRX Jump Squats, and ten reps of TRX Bicep Curls before starting back at TRX Rows. Your goal would be to complete as many rounds of those three sets as possible in a three-minute period.  After a quick break—think 30-60 seconds—you can either start back at the top and try to beat your previous record or try the same time program with three new moves.  EMOM Finally, we have the “every-minute-on-the-minute” (EMOM) challenge. In an EMOM workout, you perform a prescribed amount of work in one minute or less. Let’s use the same three moves from above as an example.  For an EMOM, the challenge could be completing eight TRX Rows, eight TRX Jump Squats, and eight TRX Bicep Curls—for a total of 24 reps—in less than one minute. If you have a balance of time after those 24 reps, you get to rest. If your minute expires before you can finish the reps, you will still start with your TRX Rows when the next minute begins. With EMOMs, the faster you complete the work, the more recovery you get. But keep in mind that it should take at least 30 seconds to complete the rep count in an EMOM. If you’re flying through reps in less than 30 seconds, it’s time to increase your load or the number of reps per round. Making It Work For You The best part of designing your own workout is making the routine work for you. Have fun playing with your workout options! A TRX-focused workout doesn’t have to consist solely of Suspension Trainer exercises. Spice it up with classic cardio moves like jumping jacks or burpees. Factor in some floor work like inchworms or bicycle crunches. This is your opportunity to be creative! If you’re trying a Tabata, AMRAP, or EMOM, you may want to download an interval timer app. Gym Boss offers a free version of its timer app—both for iOS and Android—so you can focus on your form rather than stare at a clock. The app runs simultaneously with music players and signals when it’s time to start a new interval or rest. With any interval pattern, it’s easy to measure your progress. Want to see if you’re increasing your endurance? Try the same workout once a week over the course of a month and track your rep counts with a goal of improving each week. Every month can be an opportunity to start with a fresh endurance training challenge. Looking for more ideas? Don’t forget to follow TRX Training on Facebook and Instagram, where we have fitness professionals around the world ready to challenge you with new combos.

With thousands of wellness apps on the market, standing out in the fitness industry is no small task. The TRX APP, however, isn’t your average digital fitness experience. With its 'anybody, anywhere' approach to exercise, the TRX APP can help you stay active whether you’re at home or on the go. Here are three reasons to download the TRX APP today. 1. For a limited time, you can get three months FREE on the TRX APP. One full year on the TRX APP is a steal, running you only $39.95. For those in the market for a TRX Suspension Trainer, the TRX HOME2 SYSTEM comes with FREE TRX APP access for one year, which makes that less-than-$200 price tag for the Suspension Trainer an even greater value. But TRX has also just announced that it’s offering three months’ FREE access to the TRX APP to everyone right now.  To get started: Go to TRXStart.com Create a profile and use code YUPVKVHVRW for your FREE 3 months Download the TRX APP in the App Store or on Google Play Use login information from the profile you created on TRXStart.com. 2. Strength + Cardio + Flexibility, All-In-One TRX is most famous for the Suspension Trainer, but the brand is more than just yellow straps. TRX’s movement experts have developed hundreds of workouts that support strength training, running, cycling, yoga, and more, all housed on the TRX APP, making it an all-in-one resource to help you move better and feel better. No longer do you have to hop from site to site, log into a streaming platform, or search Google to find programming that fits your schedule, level, or interest. With the TRX APP, your next workout is just one tap away. 3. Options, Options, Options The TRX Suspension Trainer is designed to be a fully adaptable fitness tool. Anyone, regardless of ability, age, goal, or level of fitness can use it. The TRX APP was designed with that same flexibility in mind.  Within the app, users can select from beginner, immediate, and advanced workouts, filtering for the length of time and modality (like Suspension Training, running, cycling, etc.) that works for them. The app will even track your history to help you see how far you’ve come at a glance. Fun, functional, flexible, and—for now—FREE: the TRX APP delivers dynamic fitness programming to your fingertips. Download the app, set up your account, and get started with your new fitness routine today.

February is associated with one thing -- Valentine’s Day.  But the American Heart Association gives it a different name -- American Heart Month.  Now, granted, I guess Valentine’s Day does have to do with hearts, so in a way there’s an overlap

You gotta walk before you run, and you gotta flow before you invert. Krystal’s path to TRX Handstands includes a progression designed to activate each muscle group in the body before bringing all the groups together for a handstand. 

Our new TRX® Speed Jump Rope—the ultimate way to supplement your strap workout with a serious cardio workout. 

Personal trainers may not be billionaires, but they can make a comfortable living doing something they love.

A TRX Suspension Trainer™ can help you stabilize many yoga postures, letting you focus on achieving proper form.  

TRX Training Club® Trainer Tara Lyn Emerson is proof that you don’t have to be the best athlete in the room to be a great instructor.

London-based trainer and Muay Thai fighter is Nesrine Dally discusses the challenges of being a hijab-wearing athlete and the benefits of movement.