20-Minute Full-Body TRX Workout (Beginner-Friendly + Home or Gym)

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If you’ve ever seen those yellow-and-black straps hanging in a gym and wondered if they’re worth using — the answer is yes. The TRX is one of the most versatile, effective pieces of fitness equipment you can have in your routine. It uses your bodyweight, gravity, and angle adjustments to create resistance that meets you exactly where you are, whether you’re a beginner or more advanced.

Because the TRX activates multiple muscle groups at once and challenges your stability, it’s especially effective for building functional strength, core stability, balance, and mobility. Even better? You can use it anywhere — at home, in a gym, or anchored to a sturdy door or outdoor structure. It travels easily, takes up no space, and offers endless options for progression.

Below, you’ll find a complete 20-minute TRX workout that targets your full body. All you need is your TRX straps and a few feet of space.

Tips Before You Start

  • Adjust the angle to adjust the intensity. The steeper your body angle, the harder the exercise becomes.

  • Keep tension on the straps. Let them stay loaded — no slack.

  • Engage your core always. Every TRX movement is a core movement.

  • Control is the goal. Slow, intentional reps give you the most benefit (and keep your joints happy).


 
 



20-Minute TRX Full Body Workout

Total Time: 20 minutes

Format:

  • Warm-Up: 3 minutes

  • Main Circuit: 14 minutes

  • Cool Down: 3 minutes

  • Structure: 45 sec work / 15 sec rest (2 rounds)



Warm-Up (3 minutes)

Perform each movement for 30 seconds (or substitute with a walk, jog or warm up of your own):

  1. Bodyweight Squats – Open up hips and warm up quads/glutes.

  2. Arm Circles – Forward + backward to wake up the shoulders.

  3. Hip Hinges – Prep hammies + posterior chain.

  4. Plank Walkouts – Warm the core + shoulders.

  5. Marching in Place with Knee Lifts – Get heart rate slightly elevated.



Main Workout (14 minutes)

45 seconds on, 15 seconds rest. Repeat the 5 exercises twice. Repeat 3x for a longer workout.

Watch the video below and enjoy written descriptions and benefits of each exercise below the video.

1. TRX Row

Targets: back, biceps, core

  • Lean back holding straps with palms facing each other.

  • Pull chest toward handles, squeezing shoulder blades.

  • Walk feet forward to make it harder.

Benefit: Builds strong posture, upper back muscles, and core stability.


2. TRX Standing Chest Press

Targets: chest, shoulders, triceps, deep core

  • Lean forward with arms extended, handles in front of shoulders.

  • Bend elbows and lower body forward like a push-up.

  • Press back to start.

Benefit: Bodyweight push training without wrist pain or heavy equipment.


3. TRX Hop Squat → Alternating Single-Leg Squat (Pistol)

Targets: glutes, quads, hamstrings, power, balance

  • Hold onto TRX straps, perform a hop squat.

  • As you stand, shift into a supported single-leg squat. Alternate sides.

Benefit: Strength + stability + power all in one. TRX support helps build confidence in pistol squats.


4. TRX Bicep Curl → Reverse Fly Combo

Targets: biceps, rear delts, mid-back

  • Curl your body toward the straps, keeping elbows high.

  • Then shift into a reverse fly, opening arms wide with control.

Benefit: Upper-body sculpting + postural strength in one movement.


5. TRX Bridge → Hamstring Curl

Targets: glutes, hamstrings, lower core

  • Lie on back with heels in straps.

  • Lift hips into a bridge.

  • Curl heels in toward glutes while keeping hips raised.

Benefit: Deep posterior-chain activation for sculpted glutes + hammies.



Cool Down (3 minutes)

Hold each stretch for 30 seconds:

  1. Figure-4 Glute Stretch

  2. Hamstring Stretch (Feet in TRX)

  3. Chest Opener Stretch (Arms wide in TRX)

  4. Child’s Pose

  5. Cat-Cow

How to Add This TRX Workout to Your Routine

If you already have a structured fitness routine:

  • Use this as a strength day 1–2x per week.

  • Add it after cardio or before a long walk for a functional full-body session.

  • Swap into your program on days when you want strength without heavy weights.

If you’re a beginner:

  • Start with one round instead of two.

  • Take longer rests when needed.

  • Keep your body angle lighter until you build strength and stability.

  • Make the TRX one of your main full-body workouts 2–3x per week.

If you want more burn:

  • Add a third round

  • Increase to 60 sec work / 15 sec rest

  • Slow your tempo for more muscle engagement


Keep Going: Your Next Steps

Want to dive deeper? Here are a few resources to keep the momentum going:

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