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.) Quadruped crawls | 40 feet | |
| 2.) Squat jumps | 10 | |
| 3.) Yoga pushups | 10 | |
| 4.) Dive bombers | 6 | |
| 5.) Hollow Hold 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.) Thoracic Spine Rotations | 10 each side | |
| 4.) Samson stretch | 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 Sidekick | 10 of each | |
| 3.) Elbows to palms | 10 each side | |
| 4.) Side to Side (Cossack squats) | 5 each side | |
| 5.) Walk/run around truck | 3 times | |
| 6.) Tall 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.) Clamshells | 10 each side | |
| 4.) Froggers | 10 | |
| 5.) Walk/run around truck | 4 times | |
| 6.) Tall Plank | ALAP | As long as possible |
| 7.) Jumping jacks | 20 |
| Intermediate Exercise Routine | Reps | Workout Notes |
| 1.) Pushup | AMAP | AMAP-As many as possible |
| 2.) Squat Sidekick | 10 of each | |
| 3.) Elbows to palms | 10 each side | |
| 4.) Side to Side (Cossack Squats) | 5 each side | |
| 5.) Walk/run around truck | 3 times | |
| 6.) Tall 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.) Barrel Roll | 10 total | |
| 4.) Reverse Lunges | 10 each side | |
| 5.) Hollow Hold 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.) Plank | :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 (Cossack Squats) | 10 of each | |
| 3.) Shoulder Taps | 10 each side | |
| 4.) Reverse Lunge with Samson Stretch | 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:
- Push-ups (4 minutes)
- Bodyweight Squats (4 minutes)
- Burpees (4 minutes)
- 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
- Skater Jumps
- 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
Ab ripper program
Complete the following exercises with good form for 5 minutes straight. Once you are able to do it all the way through, add another round in to get really get your core stronger. This can be done in the cab of your truck or outside your truck on a mat on the ground.
- 10 situps
- 20 crunches
- 10 side-lying oblique crunches each side
- 30 bicycles
- 15 supermans
- 20 scissor kicks
- 20 leg flutters
- 20 russian twists
- Rest 1:00, then repeat if desired for up to 4 rounds.
In-truck "ripped and fit" exercise routine
A lot of times your workout hopes can be dashed when mother nature decides it should rain, snow, or be crummy outside. Have no fear! Use this workout on those crummy days to keep your fitness goals on track. It also works great for team drivers when you're always on the move. It can all be done on your bed platform. Just flip your bed up, and use the platform underneath for all the exercises. The key with this routine is intensity. The more effort you put into it the more you'll get out of it.
Beginner program:10 minutes of the following:
- 10 minutes of the following:
- 10 squats to bed platform
- 10 step ups on bed platform
- 10 pushups on bed platform
- 10 tricep dips on bed platform
- 20 bicycles on bed platform
- 15 situps on bed platform
- 20 crunches on bed platform
Advanced Program: 15 minutes of the following:
- 10 pushups on bed platform
- 20 bulgarian split squats
- 20 high knee sprints on bed
- 10 side step ups on bed
- 10 elbows to palms
- :30 side plank each side
- 20 tricep dips on bed platform
- 20 squats