There are many obstacles to getting a good workout on the road. Truck stops aren’t always the safest or most comfortable places to workout, and often there are other issues such as weather and time constraints. However, at the end of the day, it always helps to get in at least a little bit of exercise. It strengthens the heart and muscles, relieves soreness and back pain, burns fat, sharpens the mind, and helps with sleeping problems.

This list of workout equipment was made with the trucker in mind. The items are all space-savers, and don’t cost much. They are easy to use. And, most of the exercises can be done in the cab.

Dumbbells. A classic in the weight training world, dumbbells are an efficient workout tool. They come in a variety of weights, and can be used in a variety of routines to get a full body workout. Check out this video for a great full body workout you can do anywhere:

Resistance bands. Resistance bands can provide a complete workout in the cab, including cardio, strength training and flexibility. They come in light, medium and heavy resistances, and you can use multiple bands at a time to provide even more resistance lbs. There is even a resistance workout system specifically designed for truckers called the FIT system, by Freightliner. The mounting system lets you easily attach the resistance bands to existing mounting points in the sleeper cab. The included training manual and instructional video make a great resource for exercises, especially with the extra focus on rotator cuff and lower back problems, which are common in the trucking industry. However, if you just want to get a few cheap resistance bands, then there are plenty of instructional videos on YouTube.

Portable stepper. Portable steppers are surprisingly affordable, sturdy and take up very little space. Check out these mini steppers on Amazon for a full range of prices and sizes. With this piece of equipment, you’ll be able to get all the benefits of a good run without having to leave the cab.

Jump rope. This is probably the cheapest, smallest, easiest thing you can use to get in a good cardio workout. A quick 10-minute session in the morning will give you plenty of energy for the day’s drive, and shorter sessions when you brake for fuel will revive sore muscles and get the blood pumping again to prevent fatigue.

Remember, it’s important to do a quick warm up before any workout routine, and a cool down after each activity. This will prevent pulled muscles and post-workout soreness. See the Mayo Clinic’s advice on how to warm up and cool down here.