Turn the Heat Up with TRX® Indoor Workouts

We love an outdoor workout, but—when the leaves and temperature fall—many of us choose to  bring our fitness routines back inside. (Or skip them entirely.) Between holidays, football, and the crisp autumn air, prioritizing exercise is more challenging between that first burst of fall and the New Year’s push. It doesn’t have to be. You can set up a TRX Suspension Trainer™ at home in a matter of minutes, and have a TRX indoor workout completed in less time than it would take to travel to the gym.

Why Suspension Training® is the perfect winter workout

Running, cycling, and swimming outdoors might be uncomfortable or even dangerous in the winter months, depending on where you live, but Suspension Training works for anybody, anywhere, anytime. 

Got holiday travel plans? You don’t have to skip a workout while staying with family or in hotels. Every TRX Suspension Trainer comes with a door anchor and mesh carrying bag, making it one of the most travel-friendly tools you’ll find for a full-body workout. (Don’t worry! It’s compact and weighs less than 3 lbs., so it’s an easy addition to either your carry-on or checked baggage.)

Beyond the seasonal logistics, it’s a solid, adaptable workout. Looking for power and cardio? Add jumps to moves like TRX Squats, TRX Lunges, and TRX Front Squats. Need to take it easy after an evening of too much holiday cheer? Skip the heart-pounding hops and focus on strength, mobility, or recovery.

Setting up your TRX Suspension Trainer

Neither rain nor hail nor sleet nor snow can stop an indoor winter workout. It’s just one of the reasons why it makes sense to have a Suspension Trainer at home, even if you normally exercise at a gym. If the roads are flooded or covered in ice, you can still get a full-body workout—without battling nature or traffic.

Setting up your Suspension Trainer is easy, but there are a few different options—the Door Anchor, Door Hinge Anchor, Invizi-Mount®, and Xmount®—depending on how frequently you use your straps and the kinds of exercises you prefer.

The Door Anchor, which comes free with every Suspension Trainer, can be tossed over any hinged door to set up for a workout in seconds. Pro-tip: You don’t want your Suspension Trainer to hang on the same side of the door as your hinges. When setting up with the Door Anchor, keep the pillow-shaped side of the Door Anchor on the same side of the door as the hinges, and your straps on the hinge-free side.

The Door Hinge Anchor, ($34.95)—a new addition to the mounting lineup—can be attached to your door hinge to provide a permanent, secure anchor point without drilling holes into your wall. It’s a great option for apartment-dwelling TRX regulars. Simply remove the pin that runs through the center of your hinge and replace it with the Door Hinge Anchor.

Want an anchor that does double-duty? Try the Invizi-Mount, ($29.95). While you will need to fire up your drill to attach it to a load-bearing point on your wall, the Invizi-Mount works as a picture-hanger when you’re not using it to hang your TRX Straps. 

Our final option, the Xmount, ($39.95), can be secured to a load-bearing point on your wall or ceiling. For a permanent option that offers the maximum range of motion, mounting the Xmount on the ceiling is your best option. 

Once you’ve got your anchor in place, attach your Suspension Trainer as directed in your anchoring instructions.

Join the Club!

Whether you’re new to Suspension Training or you just prefer to let someone else call the shots during your winter workout, TRX Training Club® is the ultimate online destination for TRX and more. 

TRX Training Club has two subscription options: On-Demand videos only for $4.99 per month, or full access to both Live and On-Demand workouts for $19.99 per month. With the On-Demand option, you can stream more than 500 workouts from our ever-growing library, including options for Suspension Training, bodyweight exercise, kettlebells, strength bands, and yoga. Sign up for full access and you get all of that, plus Live classes with real-time encouragement and feedback from your trainer, and Replay videos of select Live classes.

Don’t know where to start? Sign up for a free, 7-day unlimited trial. There’s no commitment, and you can try both kinds of workouts to see what works best for you.

Ready to work?

You didn’t think we’d get you pumped about indoor workouts and leave you without a circuit to get started, did you? (We would never!)

Here’s a 10-move, full-body superset circuit that’s perfect for even a small indoor workout space. (We’re going into detail after the table if you need a refresher on any of these moves.) It’s programmed in 5-minute rounds, with options to repeat the series for up to 30 minutes.

For each round, you’ll start with 6 reps of the first exercise. When you finish 6 reps, you’ll complete the balance of your minute performing as many reps as possible of the second exercise. After each minute, you’ll have a 15-second break to reset your straps, if needed. After all five rounds, take a one-minute break. 

If you want to repeat the circuit, you’ll increase your rep count for the first move to 8 reps the second time through, 10 reps on your third circuit, and 12 reps on your fourth circuit. Regardless of the rep count, finish the balance of each minute with the second move. 

TRX Overhead Squat

Stand facing the anchor with your straps adjusted to mid-length. Set your feet at hip distance, and slide your hands into the foot cradles. Raise your hands straight overhead. Arms should be parallel, and the backs of your hands should press against the foot cradles, keeping the straps taut. Lower into a squat, then drive back up to standing. (Hint: If your shoulders aren’t burning after two reps, you probably have too much slack in your straps.)

TRX Squat Pulse

Drop your arms back down to your sides and sink into a squat. Hold your squat position for the balance of the minute, with just a small pulse to keep your glutes from screaming.

TRX Low Rows

Begin with the TRX Suspension Trainer™ fully shortened and facing the anchor point. Bending your elbows and pulling the handles toward your rib cage, walk toward the anchor point to the appropriate angle. Keep your body in a plank position, and lower your body until your arms are fully extended. To return to your starting position, pull your body toward the anchor point by driving your elbows straight back, close to the body.

TRX Squat Rows

Continue with your TRX Low Rows, above, but punctuate each rep with a TRX Squat.

TRX Power Pulls

While you normally convert your Suspension Trainer to single-handle mode for a TRX Power Pull, we’re going to take a shortcut to make a quick transition through this super set: Fully shorten the straps, and use just one handle.

Stand facing the anchor point. The first half of this move is a single-arm row. While executing the row with your right hand, you’ll reach your free left hand to the top of the Suspension Trainer. Your right elbow should remain close to the right side of your rib cage through this move.

As you lower down from the pull, reach your left hand behind you, then return to the row.

Divide the reps for this move equally between both arms. 

TRX High Rows

Stand facing the anchor point, holding the handles with your palms facing down and your elbows in line with your shoulders. (This will be the highest point of the row, where your forearms will meet your biceps.) As you extend your arms straight, lower your body. Pull the handles high and wide to return to your starting point.

TRX Chest Press

Stand facing away from your anchor point with the straps fully lengthened. Extend your arms in front of your shoulders and choose the appropriate foot stance for your fitness level. (Feet closer together and/or toward the anchor point will increase your difficulty, while feet wider apart and/or away from the anchor point will make the move easier.) While maintaining a plank position, lower your body by bending your elbows to 90 degrees. Return to your straight-arm starting position by driving through the palms and squeezing your chest. Be sure to maintain your plank!

TRX Front Squat

Stand facing away from your anchor point, with the straps fully lengthened. Place the straps under your arms, with your hands beside the chest, and rest your body weight on the handles. Next, walk back so your body is at a 45-degree plank position. Place your weight on the balls of your feet, then lower your hips towards the ground while keeping the knees stationary. 

Return to the standing plank position by driving through the balls of your feet, squeezing the glutes, and extending your hips. To make this move more difficult, you can hop between your fully-extended position and crouched position and/or increase your angle by stepping towards the anchor point.

TRX Pikes

Adjust your straps to the mid-calf length, then kneel facing away from the anchor point with your toes in the foot cradles. Place either your palms or elbows on the ground to act as your base. Extend your legs straight to lift into your TRX Plank, then—keeping your quads engaged, lift your hips into a pike. Slowly descend back to your plank, and repeat.

TRX Body Saw

Start in a TRX Forearm Plank, (a.k.a. TRX Low Plank). Using your shoulders to initiate the movement, push back slowly, then pull yourself forward. 

Winter’s no match for a TRX indoor workout

Between shorter days and gloomy skies, winter can leave you in an emotional funk. Exercise is a cheap, natural mood-booster, and you don’t have to leave your home to enjoy it. Set up your TRX Suspension Trainer, find a TRX Training Club class, and keep moving inside all season long.