5 Bodyweight Exercises – Exercise Workout for Truck Drivers

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Image credit: kizette, Flickr

So you’ve only got a few minutes to get a workout in. What can you do in 10-15 minutes while you’re waiting on a load? Bodyweight exercises! These provide a great workout for truck drivers.

Bodyweight exercises are exercises that don’t require any free weights — your own weight provides the resistance. Bodyweight exercises are good for those who want to workout, but don’t have any equipment available to them (*ahem* perfect for truck drivers, *ahem*).

Watch my video below for a demonstration on a great exercise workout for truck drivers using only bodyweight, and keep reading more more information on these moves and what muscles they work!


Lunges work out your quads, butt, and hamstrings. You can easily lunge around your tractor trailer in a truck stop. You might get some funny looks, but what are they doing to get healthy? For added difficulty, carry weights as you lunge or try plyometric lunges.

Hip Presses

Hip presses work your core, glutes, hamstrings, lower back, and abs. You can easily do these in your cab by laying on the floor of the truck and putting your feet up on the bed. To do these, squeeze your glutes and lift your hips until your body’s in a straight line from your knees to your shoulders. Hold for about 3 seconds and repeat.


Pushups are a simple exercise that everyone knows how to do. They’re great for strengthening your core and can be done anywhere! Make them a bit more difficult by placing your feet on an incline. Make sure to keep your back straight and your head neutral.


Rows are essentially like pull ups, but easier. To do these, you’ll want to hold onto something steady like a door handle. Lean back at an angle, and pull yourself back upright using your arms. Rows work your back, biceps, traps, and the stabilizer muscles in between.

Squat Jumps

Squat jumps are another easy bodyweight exercise you could do outside your cab when you’re waiting on a load or parked for the night. These target your butt, legs, and thighs, and trust me, it won’t take long for you to feel the burn. To do these, squat down and explode back up through your lower body, extending your knees, hips, and ankles and raising your arms above your head. 

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What bodyweight exercises do you prefer?

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About Rob Martin

My name is Rob Martin and I'm a Certified Strength and Conditioning Specialist (CSCS). I train athletes of all levels and assist people who want to get in shape and/or lose weight. I am the author of the book F.I.T.: YOU Will Make YOU Succeed. I am also the creator of iLog1, an iPhone app that helps people track lifestyle habits in order to move toward healthier living. I look forward to sharing my knowledge with you here at The Healthy Trucker!