Intro
Here it is, the 4th workout in our “Finisher” series. The 4-minute TRX Tabata Finisher Workout designed to push your limits after your main training session. Tabata format follows 20 seconds of max effort work, followed by 10 seconds of rest, repeated for 8 rounds (4 minutes total).
Safety
Before starting the TRX Tabata Finisher, ensure your TRX suspension trainer is securely anchored and properly adjusted for the exercises. Always maintain control during movements—avoid excessive swinging or jerking. Focus on proper form, especially when fatigued, to prevent injury. For the jump squats, land softly with knees tracking over your toes to reduce joint impact.
During the atomic push-ups, engage your core to protect your lower back and avoid letting your hips sag. If you’re new to TRX or high-intensity intervals, consider reducing the tempo or intensity to stay safe while still getting an effective workout. And most importantly—listen to your body and stop if you feel any sharp pain or dizziness.
NOTE: If you are unsure about any exercise, speak to a fitness professional for guidance.
Workout Plan
TRX Tabata Finisher (4 Minutes Total)
Format:
- 8 Rounds
- 20 sec work / 10 sec rest
- Alternate between two exercises (A and B)
- Repeat each 4 times
- Exercise A: TRX Jump Squats
Start with TRX handles in hand, arms extended, feet shoulder-width apart.
Drop into a squat, then explode up into a jump.
Use TRX to assist on landing for a smooth transition.
Focus on explosive power and controlled landings.
- Exercise B: TRX Atomic Push-Ups
Feet in TRX straps, hands on floor in push-up position.
Perform a push-up, then immediately tuck knees to chest.
Keep core tight and avoid sagging hips.
Workout Breakdown
| Round | Exercise |
| 1 | TRX Jump Squats (A) |
| 2 | TRX Atomic Push-Ups (B) |
| 3 | TRX Jump Squats (A) |
| 4 | TRX Atomic Push-Ups (B) |
| 5 | TRX Jump Squats (A) |
| 6 | TRX Atomic Push-Ups (B) |
| 7 | TRX Jump Squats (A) |
| 8 | TRX Atomic Push-Ups (B) |
Optional Challenge
If you want to ramp it up:
- Add an up-down plank to the push-up.
- Go for a deeper squat and higher jump with the TRX.
Please Note: The information provided in this article are the opinions and professional experience of the author and not all activities are recommended for the beginner or participants with underlying health conditions. Before following any advice or starting any fitness, health and wellbeing journey please consult with an Allied Health Professional and / or General Practitioner.
