Bumper HIIT
Cardio & legs
Equipment: Just your truck
- Bumper step-ups — 40s / 20s rest
- Bodyweight squats — 40s / 20s
- Incline push-ups on the cab — 40s / 20s
- Reverse lunges — 40s / 20s
Truck Driver Workouts
10-minute workouts you can do next to your rig.
Band and bodyweight routines built for OTR truck drivers. No gym. No weights. Just short workouts that fit inside your DOT break — and actually get you through your next physical.
10 minutes, done at the rest stop
Every routine fits inside a DOT-mandated break. No gym membership, no detour.
Built around your rig
Uses your bumper, cab, and a $10 resistance band. Nothing else to buy, nothing to store.
DOT physical, actually attainable
Programmed for the two things that fail drivers most: blood pressure and body weight.
Sample routines
Four workouts. Under 15 minutes. Zero excuses.
8 min
Trucker's Back Fix
Posture & lower back
Equipment: Bodyweight only
- Cat-cow — 60s
- Glute bridges — 3 × 15
- Bird dog — 3 × 8/side
- Dead bug — 3 × 8/side
- Standing hip flexor stretch — 60s/side
Band Full Body
Strength — total body
Equipment: Resistance band
- Band rows — 3 × 12
- Band squat + press — 3 × 10
- Band chest press — 3 × 12
- Band deadlift — 3 × 12
- Band pull-apart — 3 × 15
DOT Prep Circuit
Blood pressure & weight
Equipment: Band + bumper
- Marching in place — 90s warmup
- Band squats — 3 × 15
- Bumper step-ups — 3 × 12/side
- Incline push-ups — 3 × 10
- Cooldown walk — 90s
Daily stretching
8–10 minute mobility to undo long days behind the wheel.
DOT prep program
Structured plan for the weeks before your next physical.
Progressive overload
Sets, reps, and band tension increase as you get stronger.
Trucker workout FAQ
Can I really work out inside or next to my truck?+
Yes. Every Cab-Fit routine uses your bumper, the cab, and one resistance band. No gym, no dumbbells, no floor space beyond a parking spot.
How long does a workout take?+
Between 8 and 15 minutes. They fit inside a 30-minute DOT break with time left over for the bathroom and a stretch.
What equipment do I need?+
One resistance band ($10 on Amazon, or wait for the Cab-Fit band kit). Some routines are bodyweight-only.
Will this help me pass my DOT physical?+
The DOT Prep Circuit is programmed for the two things that fail drivers most — blood pressure and weight. Consistent short cardio plus a lower-sodium diet is the pattern that works.
How often should I do a workout?+
3–5 times a week is the sweet spot. Even 10 minutes a day beats one gym session on your home time.
Your rig is the gym.
Start a free Cab-Fit account and get your first workout in under a minute.
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