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High Intensity Interval Training on the TRX

Suspension Training
TRX Editor
12.31.12

High intensity interval training (HIIT) techniques like tabata intervals can be used to supercharge your TRX Suspension Training or Rip Training workouts. The basic HIIT technique is to alternate periods of extremely high intensity exercise with short rest periods for a specified number of sets.


This simple formula can be sliced and diced literally hundreds of different ways to target your exact goals, whether they’re enhancing athletic performance or your appearance. You manipulate the work and rest intervals to create the optimal training result.

If you’re new to HIIT or just want a simple approach to experiment with, try using a 2:1 work-to-rest ratio applied to four different TRX Suspension Training movements.

Using this approach, your workout might look like this:
-5 x (:20 work, :10 rest) TRX Jump Squat
-Rest one minute
-5 x (:20 work, :10 rest) TRX Hamstring Runner
-Rest one minute
-5 x (:20 work, :10 rest) TRX Chest Press
-Rest one minute
-5 x (:20 work, :10 rest) TRX Low Row

Try this sequence at the end of your usual workout, or use it as a standalone workout when you’re short on time. This is a tabata-like protocol that will be extremely challenging. The key to getting results using any HIIT workout is to push yourself as hard as possible during the work portion of the interval and to avoid the temptation to do anything except rest during the rest portion of the interval.

Tweak the ratio of work/rest and the length of the intervals to suit your specific needs. Get after it, then find more HITT workouts here.

Pick up your TRX Suspension Trainer here.

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