Being crunched for time on the road is a major concern when trying to exercise.  Try the body weight exercise routines below throughout the day.Try to get at least two 5 minute sessions in a day for 3-4 days a week.As you make exercise a habit you can progress to the longer and harder workout routines. It usually takes anywhere from 6-12 weeks to see consistent results so learn to stay patient and dedicate yourself to the process. Just for fun, record your progress each workout so that down the road you can come back to it and see how much progress you’ve made. The longer and more times you workout, the faster you’ll typically see results for whatever your goals might be. Aim to get 20-30 minutes of exercise in each day. This doesn’t have to be all at once. It can be broken up into whatever time slots you have available. According to research it takes 66 days to make a habit stick. Dedicate yourself to the process. If you need to take a breather, do it after a whole round and aim to keep it under 60 seconds. Complete as many exercises as possible in the given timeframes. 

5 minute "Just move" Program

Beginner Exercise Routine Reps Workout Notes
1.)   Pushups from knees *AMAP *AMAP-As many as possible
2.)   Assisted squats 15  
3.)   Jumping Jacks 20  
4.)   Plank :30 seconds  
5.)    Bird dogs 5 each side  
6.)   Bicycles 20-30  
7.)   Run around truck 2 times  
Intermediate Exercise Routine Reps Workout Notes
1.)   Bear crawls 40 feet  
2.)   Squat jumps 10  
3.)   Yoga pushups 10  
4.)   Dive bombers 6  
5.)    Hollow crunches 15  
6.)   Oblique crunches 20 each side  
7.)   Reverse lunges 10 each side  
Advanced Exercise Routine Reps Workout Notes
1.)   Mountain climbers 10 each side  
2.)   Curtsy lunges 10 each side  
3.)   Run around truck 2 times  
4.)   Walking Inchworms 5  
5.)    Windshield wipers 12  
6.)   Scissor kicks 12  
7.)   Spiderman pushups 10  

7 MINUTE “SHREDDER” program

Beginner Exercise Routine Reps  Workout Notes
1.)    Pushups from knees AMAP AMAP-As many as possible
2.)   Assisted squats 10-15  
3.)   T-Spine rotations 10 each side  
4.)   Samson stretch lunges 10 each side  
5.)   Walk/run around truck 3 times  
6.)   Situps 10 or AMAP  
7.)   Jumping jacks 20  
Intermediate Exercise Routine Reps  Workout Notes
1.)   Pushups AMAP AMAP-As many as possible
2.)   Squat/Lunge/Lunge 10 of each  
3.)   Elbows to palms 10 each side  
4.)   Cossack squats 5 each side  
5.)   Walk/run around truck 3 times  
6.)   Straight arm plank :30  
7.)   Run in place :20  
Advanced Exercise Routine Reps  Workout Notes
1.)   Truck suicide 1  
1.)   Bicycles 30  
2.)   Quadruped crawl 1 From front to back of truck
3.)   Walking lunges 1 From front to back of truck
4.)   Feet elevated pushups AMAP Elevate on step
5.)   Side plank :30 each side  

10 MINUTE “FAT LOSS” PROGRAM

Complete as many exercises as possible for 10 minutes with no rest period between rounds. 

Beginner Exercise Routine Reps  Workout Notes
1.)    Squats AMAP in :30 AMAP-As many as possible
2.)   Pushups from knees 10-15  
3.)   Spider man mountain climbers 10 each side  
4.)   Froggers 10  
5.)   Walk/run around truck 4 times  
6.)   Plank with straight arms ALAP As long as possible
7.)   Jumping jacks 20  
Intermediate Exercise Routine Reps  Workout Notes
1.)   Pushups AMAP AMAP-As many as possible
2.)   Squat/Lunge/Lunge 10 of each  
3.)   Elbows to palms 10 each side  
4.)   Cossack squats 5 each side  
5.)   Walk/run around truck 3 times  
6.)   Straight arm plank :30  
7.)   Run in place :20  
Advanced Exercise Routine Reps  Workout Notes
1.)   Diamond pushups 10  
2.)   Bulgarian Split squats 10    each side  
3.)   Quadruped barrel roll 10    total  
4.)   Reverse lunges 10 each side  
5.)   Hollow crunches 20  
6.)   Single leg glute thrusts :30 each side  

20 MINUTE “LEAN & MEAN” PROGRAM

Complete as many exercises as possible in 20 minutes with a 1:30 rest period after each round.

Beginner Exercise Routine Reps Workout Notes
1.)    Squats 15 Use truck bar for assistance if needed
2.)   Pushups from knees 10-15  
3.)   Bicycles 10 each side  
4.)   Step ups to truck step 10 each leg  
5.)   Walk/run around truck 4 times  
6.)   Planks :30 or ALAP As long as possible
7.)   Jumping jacks 20  
8.)   Rest 1:30, then repeat for 20 mins    
Intermediate Exercise Routine Reps Workout Notes
1.)   Pushups 10  
2.)   Side step squats 10 of each  
3.)   Shoulder plank taps 10 each side  
4.)   Reverse lunge samson’s 5 each side  
5.)   Jog around truck 5 times  
6.)   Truck (wall) sit :30  
7.)   Burpees 5  
8.)   Rest 1:00, then repeat for 20 mins    
Advanced Exercise Routine Reps Workout Notes
1.)   Wide grip pushups 10  
2.)   Split squats 10    each side  
3.)   Quadruped crawl 1 Front to back of truck
4.)   Forward to reverse lunges 10 each side  
5.)   Skater jumps 10 each side  
6.)   Single leg elevated glute thrusts 12 each side  
7.)   Truck sprint 3 laps  
8.)   Rest 1:30, then repeat for 20 mins    
 

What is tabata??

Each exercise in a given Tabata workout lasts only four minutes, but it's likely to be one of the longest four minutes you've ever endured. The structure of the program is as follows:

  • Work out hard for 20 seconds
  • Rest for 10 seconds
  • Complete 8 rounds

You push yourself as hard as you can for 20 seconds and rest for 10 seconds. This is one set. You'll complete eight sets of each exercise. 

You can do pretty much any exercise you wish. You can do squats, push-ups, burpees or any other exercise that works your large muscle groups. Kettlebell exercises work great, too.

An example of a Tabata workout looks like this:

  1. Push-ups (4 minutes) 
  2. Bodyweight Squats (4 minutes)
  3. Burpees (4 minutes)
  4. Mountain Climbers (4 minutes)

Start with push-ups. Perform them for 20 seconds at a high-intensity. Rest for 10 seconds, and then go back to doing push-ups for 20 seconds. Once you complete eight sets of push-ups, rest for one minute.

Next, move on to squats and repeat the sequence of 20 seconds on, 10 seconds off. Once you finish eight sets of squats, rest for one minute, and then do burpees. After burpees, finish the workout with mountain climbers.

 

Tabata is great to get a quick workout in if you're short on time, you need to switch up your routine, or you want improve endurance and speed. Incorporate this type of workout into your fitness routine and produce results.

Tabata "Fat Torcher" Routine

For the exercise routine below, simply choose an exercise from the list to the left, or choose any other exercise of your choosing. Then, perform that exercise for 20 seconds, then rest 10 seconds before starting again. Complete this sequence for 8 rounds or 4 minutes total. After completing 8 rounds with one exercise, choose another exercise and repeat. Pace yourself. This routine will sneak up on you over the course of 4 minutes!!

Tabata Routine sample Exercises
  • Pushups
  • Squats
  • Burpees
  • Ice skaters
  • Lunges
  • Jumping jacks
  • Bicycles
  • Crunches
  • Situps
  • Any other exercise you can think of!!!
    • Hint: download a tabata timer app for free to track your times easier. 

 

Tabata "Fat Torcher" Routine

 

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