
Burn More Calories with These High-Intensity TRX Cardio Moves
We’ve all been there—stuck in the same workout routine, hoping for better results but hitting that dreaded plateau. If your goal is to burn more calories, break a serious sweat, and get stronger in the process, TRX training might just be the push your body needs. The beauty of TRX lies in its versatility: it's not just about strength training; when you combine it with high-intensity cardio moves, it turns into a calorie-torching machine. And the best part? You’re working against your own body weight, which means everyone—from beginners to athletes—can tailor it to their level.
Why TRX? The Perfect Combo of Strength and Cardio
TRX (Total Resistance Exercises) is unique because it engages multiple muscle groups at once. It requires constant stability and control, which naturally recruits your core muscles. Combine that with fast-paced, high-intensity intervals, and you’ve got yourself a full-body cardio workout that spikes your heart rate while simultaneously building muscle.
For those of us looking to shed fat and get leaner, this dual approach is key. Studies show that combining resistance training with cardiovascular activity is one of the most effective ways to burn calories. Unlike steady-state cardio, where you’re only burning calories during the workout, adding strength-based moves allows your body to keep burning fat even after the workout ends. This phenomenon, known as EPOC (Excess Post-Exercise Oxygen Consumption), is one of the main reasons TRX cardio can give you that metabolic boost you’re after.
The Science of Burning Calories with TRX
Here’s the thing: traditional cardio alone isn’t always enough. Running, cycling, or rowing can improve your endurance, but they don’t challenge your muscles in the same way that resistance training does. With TRX, every move you perform challenges your core, and each rep recruits multiple muscle groups, demanding more energy from your body. That’s where the calorie burn kicks into overdrive.​​
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Research suggests that during a high-intensity workout that mixes strength with cardio (like a TRX session), your body can burn up to 500-800 calories per hour, depending on your fitness level, intensity, and weight. The more muscles you engage, the more oxygen your body needs to fuel them, and that’s what leads to higher calorie expenditure.
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Common Challenges and How TRX Solves Them
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One of the most common struggles people face in their fitness journey is time. Between work, family, and everything else life throws at us, finding time to fit in both cardio and strength training can feel impossible. TRX solves that problem by allowing you to combine both in a single, efficient workout. No need to spend hours in the gym—30-40 minutes of focused TRX cardio can leave you feeling accomplished, and you’ll walk out knowing you’ve maximized your calorie burn.
Another challenge? Getting bored or losing motivation. Let’s be real: doing the same routine over and over can be a mental grind. But TRX is anything but boring. The suspension system lets you modify each movement, which keeps things fresh and challenges your body in different ways every time. Plus, you can do it anywhere—in the gym, at home, or even outdoors if you’re lucky enough to be local to our Carpe Diem community where we set up TRX classes outside when the weather’s just right!
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High-Intensity TRX Cardio Moves to Torch Calories
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Now, let’s talk about some specific TRX moves that are designed to push your heart rate through the roof and get your muscles firing.
TRX Jump Squats
This is a killer lower-body move that burns calories while working your legs, glutes, and core. Start in a deep squat position, holding the TRX handles for support. Use your legs to explode upwards into a jump. When you land, control your movement and drop back into the squat. Repeat for 30-45 seconds. The added jump increases the intensity, turning this strength-based exercise into a fat-burning cardio challenge.
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TRX Mountain Climbers
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This one’s a full-body burner. Facing away from the anchor point, place your feet in the TRX straps and get into a plank position. Drive your knees toward your chest in a running motion. Keep your core engaged to stabilize your hips and back. Not only does this work your abs, but it also gets your heart pumping fast. The faster you go, the more calories you burn.
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TRX Burpees
Burpees are already a calorie-scorcher, but adding the TRX takes it to the next level. Start in a standing position, holding the TRX handles. Lower yourself into a squat, jump your legs back into a plank, perform a push-up, then jump your feet forward and explode back up into a jump. It’s a total-body move that combines strength, cardio, and endurance—all in one!
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TRX Skater Hops
This lateral move is great for working your legs and glutes while keeping your heart rate high. Holding the TRX handles for balance, hop side to side as if you’re skating. The key here is to focus on control and power with each hop. This movement also helps improve agility and coordination while torching calories.
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TRX High Knees​
It may look simple, but don’t be fooled—this move is a powerhouse for cardio. Holding the TRX straps in front of you for stability, run in place while driving your knees as high as possible. You’ll quickly feel your heart rate soar, and your legs will feel the burn too.
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How to Maximize Your Calorie Burn with TRX Cardio
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To get the most out of these TRX moves, it’s important to focus on a few key principles:
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Pushing Your Limits—The TRX Way
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Intensity:
The higher the intensity, the more calories you burn. If you’re cruising through a workout without breaking a sweat, you’re not pushing hard enough. When performing these moves, aim to work at 70-80% of your max effort.
Interval Training:
One of the best ways to burn calories fast is through interval training. Alternate between periods of high-intensity work (30-45 seconds) and short rest periods (15-20 seconds). This not only keeps your heart rate elevated but also improves your stamina over time.
Engage Your Core:
One of the biggest advantages of TRX training is the constant engagement of your core. Even during moves that seem focused on your legs or arms, your core is always working to stabilize your body. This extra muscle engagement adds to your overall calorie burn.
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TRX workouts aren’t just about burning calories. They’re about challenging yourself in new ways and breaking past limits. Whether you’re just getting started or looking to elevate your fitness routine, TRX cardio offers a dynamic, results-driven approach that will leave you stronger, fitter, and more energized.
So, if you’re ready to shake things up, push yourself, and watch the calories melt away, it’s time to add some TRX high-intensity cardio moves to your routine. Join us for a TRX class here at Carpe Diem, and let’s crush those goals together! Whether you’re working towards fat loss, endurance, or overall strength, these TRX​

