Alternating Split Jumps with TRX Bands

Alternating Split Jumps with TRX Bands

Looking for TRX cardio workouts for women? 

Cardio workouts such as split jumps are a great way to burn some major calories while toning your glutes, thighs and core.

According to, adding this TRX cardio exercise to your regular resistance training or better yet, to your HICT workout can provide the benefits of both fitness and fat loss in less time than many other workout methods.

It’s certainly a great way to shed some calories.  

But the benefits of this cardio exercise with TRX bands don’t really end there. 

Because this move is as much as aerobics as anaerobic, you get to take advantages of the benefits of both resistance training and cardiovascular workout.

With just 10 split jumps per side, your heart rate will be up and pumping and your glutes and quads get the metabolic disturbance that take them hours of cooling down to return to their pre-split jump state! 

It’s truly a packed exercise with all great benefits of body toning, calorie burning, and fat melting in one. 

One word of caution is, this exercise is not for everyone.
Because it’s a power exercise, it impacts your joints and requires a higher fitness level.

If you are a beginner or an exerciser with weak knees or weak jointssplit lunge is a better, gentler lower body exercise for your knees and joints.

Exercise Table

10-122-3MediumGym or Home

Benefits: This TRX jump is a cardio and power exercise that works your glutes (buttocks), thighs, hips, hamstrings, and calves.
It also gets your heart rate up in no time and leaves you out of breath by just doing 10-12 reps on each side. 

Target Muscles: glutes, thighs, Hips, Hamstrings, and calves.

Equipments: TRX Suspension Band

How to do it:

  1. Set up your TRX in a high position. Hold a TRX handle in each hand and stand facing the anchor a few feet away from it in a split position.  
  2. Bring your arms up in front of your body so that TRX hangs diagonally. Keeping your arms straight, squat down until your front knee is at a 90 degree angle and back knee is parallel to the floor.
  3. Push off with your front knee and through hips to jump into the air using enough force to get both feet off the air. Exchange the legs in the mid air and land softly on the opposite leg. Perform 10-12 repetitions on each side.
Misato Alexandre


After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise.

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