Finisher #4 – TRX Tabata

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

1. 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.

2. 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

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.

• Bio

Steve Irwin

Steve has spent the last 20 years in the Australian Fitness Industry as a Group Fitness Instructor, 1-1 Coach, State Manager, Business Owner and is currently an Educator for the Australian Institute of Fitness. A lifelong fitness enthusiast he started his working life in the Military which guided him into the fitness industry where his passion for helping others on their health and fitness journey has been realised. Steve believes that for anyone thinking about getting fit or healthy they should “just get started” as “doing something is better than doing nothing”.