20-Minute TRX HIIT Workout

Short on time? A TRX HIIT workout combines strength and conditioning in one 20-minute session. You move quickly between suspension exercises with short rests, so your heart rate stays up while your muscles work against your body weight.

This workout uses 40 seconds of work and 20 seconds of rest, eight moves and two rounds. You can do it before work, on a lunch break or in the garage when the weather turns.

How This TRX HIIT Workout Works

• Format: 40 seconds work, 20 seconds rest.
• Moves: 8 exercises, alternating upper body, lower body and core.
• Rounds: 2 rounds, with 1 to 2 minutes rest between them.
• Total time: about 20 minutes including a short warm-up.

Work at a hard but controlled pace. You should be breathing heavily by the end of each interval, but never so tired that your form breaks down.

Warm-up (3 minutes)

Do 30 seconds each of marching on the spot, arm circles, bodyweight squats, easy TRX rows, hip swings and a slow plank.

The 20-Minute TRX HIIT Workout

Rest 1 to 2 minutes after exercise 8, then complete the circuit a second time.

Cool-down (2 minutes)

Walk slowly until your breathing settles, then stretch your chest, hips, quads and hamstrings.

How to Make It Harder Over Time

Once two rounds feel manageable, progress one variable at a time:

1. Add a third round. The session becomes about 28 minutes.
2. Shorten rest to 15 seconds. Work 45 seconds, rest 15.
3. Use harder variations: single-arm rows, pistol squats, pike push-ups.
4. Step further from the anchor on push and pull moves.

How Often Should You Do TRX HIIT?

Two HIIT sessions a week is enough for most people, with at least a day in between. Fill the other days with slower strength work, such as our 4-week suspension training workout plan, or easy activity like walking. For other quick formats, see our 30-minute battle rope workout and the 20 best TRX exercises.

Safety Tips for High-Intensity Strap Work

• Check your anchor before every session. Fast moves put more sudden load on the straps.
• Keep the straps taut. Slack straps snap tight under load and throw you off balance.
• Slow down when form breaks. Speed without control is how injuries happen.
• Use a mat for the plank and mountain climbers. The TRX Suspension Training Mat is non-slip and sized for strap work.

Other TRX HIIT Formats to Try

Once you know the moves, change the format to keep sessions interesting:

• Tabata: 20 seconds work, 10 seconds rest, 8 rounds of one or two exercises. Four minutes per block. Try squat jumps and mountain climbers.
• EMOM (every minute on the minute): start a set of 10 reps at the top of each minute and rest for the remaining time. Alternate rows and chest presses for 10 minutes.
• Ladder: do 1 rep of each exercise, then 2, then 3, up to 10. Good for squat rows and chest presses.
• AMRAP (as many rounds as possible): set a 12 minute timer and repeat 10 squat rows, 10 chest presses and 10 mountain climbers until time is up.

A Sample Week With TRX HIIT

This mix gives you two hard sessions, one strength focus and plenty of easy movement to recover.

FAQ

Is a 20-minute TRX HIIT workout enough?

Yes, for a busy week. Two or three short, hard sessions plus some daily walking is a solid routine for general fitness and strength.

Can beginners do TRX HIIT?

Yes, using the beginner swaps in the table. Start with one round and build to two over a few weeks. Our beginner TRX exercises guide helps you learn the moves first.

Does TRX count as cardio?

When you move between exercises with short rests, like in this workout, it raises your heart rate and trains your fitness as well as your strength.

Try This TRX HIIT Workout This Week

The World Health Organization recommends 75 to 150 minutes of vigorous activity, or 150 to 300 minutes of moderate activity, each week for adults. A couple of rounds of this TRX HIIT workout is an efficient way to chip away at that. Grab a TRX Home2 and start tonight.