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Get Moving, Truckers: A 15-Minute Daily Workout Plan for Drivers

Being a professional driver is no easy feat. Spending long hours on the road, eating unhealthy fast food and snacking while driving can take a toll on your body. But fear not, dear trucker friends! There is a solution to this sedentary lifestyle and it’s called physical exercise.
Yes, you heard that right. Exercise is not just for the gym rats and fitness fanatics. It’s for everyone, even truck drivers who spend most of their day sitting behind the wheel. Physical activity has numerous health benefits, including improved cardiovascular health, stronger muscles and bones, and better mental health. And let’s not forget the added bonus of burning off those fast food calories.
But I know what you’re thinking. “Where am I supposed to find time and space to exercise on the road?” Well, there are plenty of exercises you can do in the cargo space of your van. Here are 10 ideas to get you started: fast food calories.


Lunges – Lunges are a great way to work your legs and glutes. You can do them in the cargo space by stepping forward and lowering your body until your thigh is parallel to the ground.


Push-ups – Push-ups are a classic exercise that targets your chest, shoulders, and arms. You can do them against the wall of your cargo space.


Squats – Squats are another great leg exercise. Stand with your feet shoulder-width apart and lower your body as if you were sitting back into a chair.


Planks – Planks are an excellent core exercise. Hold yourself in a push-up position with your arms straight and your body in a straight line.


Sit-ups – Sit-ups are a classic abdominal exercise. Lie on your back with your knees bent and your hands behind your head. Lift your upper body towards your knees.


Dips – Dips are a great tricep exercise. Use the side of your cargo space to support your body as you lower and raise yourself.


Jumping jacks – Jumping jacks are a classic cardio exercise that gets your heart rate up.


Burpees – Burpees are a total body exercise that combines a squat, a push-up, and a jump.


Step-ups – Step-ups are a great leg exercise that you can do using a crate or box in your cargo space.


Box jumps – Box jumps are a plyometric exercise that works your legs and core. Use a crate or box in your cargo space to jump up and down.

But don’t limit yourself to these exercises. There are plenty of other activities you can do on the road, such as going for a run or bike ride, doing yoga, or even just going for a walk. The important thing is to find something that you enjoy and that keeps you active.
So don’t let the sedentary nature of your job hold you back from being physically fit. Get out there and get moving, truckers! Your body (and your taste buds) will thank you.

Here’s a 15-minute daily workout plan for drivers:


Warm up for 5 minutes by doing some light stretching or marching in place.


Do 3 sets of the following exercises, with a 30-second break in between each set:
  • 10 lunges (each leg)
  • 8 burpees
  • 8 step-ups


Do 2 sets of the following exercises, with a 30-second break in between each set:
  • 8 dips
  • 10 push-ups
  • 10 squats
  • 10 sit-ups


Finish with a 5-minute cool down by stretching or doing some gentle yoga poses.

Remember to listen to your body and modify the exercises as needed to make them suitable for your fitness level. As you get stronger, you can increase the number of reps and sets, or add more challenging exercises to the mix.
Happy exercising!

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