Stay Fit With the Easy-Peasy 20-Minute RVing Workout

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RV workoutWhether you travel in a nimble campervan or a mammoth fifth wheel, there are lots of ways to stay in shape while RVing. This fitness guide will share the best 20-minute RVing workout with no equipment needed. 


We will explore bodyweight exercises that will target and strengthen your upper, middle, and lower body, as well as cardio workout moves for tight spaces. In addition, we will list alternative ways you can stay physically active when on the go.


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Can You Exercise When Traveling in an RV?


It’s possible to exercise while RVing. You don’t need to stop at fancy gyms, invest in pricey equipment, or have an abundance of space. You only need to set apart a few minutes and select no-noise exercises. These are low-impact motions that don’t cause a lot of bounce and sway inside your rig. Of course, no one wants their rig to shake and rattle when working out.


Why You Should Adopt an Exercise Routine While RVing


RV travel involves long hours of driving and adventure, which can be exhausting. But that doesn’t mean you should put exercise on the back burner. Setting aside time to workout can work wonders. It helps release
feel-good chemicals, restore your energy levels, promote better sleep, and relieve stress. Further, it sharpens focus, boosts heart health, protects mobility, and makes everyday chores feel easier.


Of course, staying active when traveling in an RV helps you stay consistent with your regular workout routine. It’s a well-known fact that most people struggle to keep up with their fitness routines when traveling. Thankfully, our easy-peasy RV travel workout no equipment will help you keep up the fitness momentum you had before travel. 


Best Travel Exercises to Do Inside RV: 20-Minute Workout


This 20-minute RV workout routine will help you stay in shape when RV camping. It includes 10 minutes of bodywork and 10 minutes of cardio. We will highlight what muscles are doing the heavy lifting and for how long you should do the repetitions (reps) before taking a quick break.


Remember to always focus on form. It’s not how fast or how many reps you do, but how well you do them. Here’s how to do a full-body workout on the road:


3-Minute Upper Body No Equipment RV Workout


These exercises will train most or all of the muscle groups of the upper body, such as the chest, upper back, shoulder, and arms.

travel workout no equipment
Image Source: Verywellfit.com


Incline Push Ups 

  • Type of Exercise: Strength training
  • Which Muscles Are Worked: Chest, shoulders, triceps
  • Time: 50 sec + 10-sec rest


The
incline push-up is a great beginner exercise if a classic push-up is a challenge. It’s also a nice pre-exercise warmup routine. Here’s how to do it:

  1. Find a solid surface that is about 2-3 feet high, such as a bench, table, bed, or kitchen countertop.
  2. Stand around 3 feet away from the bench and place your hands on the edge of the solid surface. Make sure the hands are straight and slightly wider than shoulder width. Likewise, keep your feet shoulder-width apart. 
  3. With your body in a straight line, bend your elbows and lower your chest towards the edge of the solid surface.
  4. Next, push your body away from the surface until your elbows are extended. Exhale as you push up and repeat this for 50 secs. If it feels too easy, upgrade to the full push-up.
travel exercises
Image Source: Blog.cult.fit


Plank Shoulder Tap 

  • Type of Exercise: Strength training
  • Which Muscles Are Worked: Core, shoulders, glutes, arms
  • Time: 50 seconds + 10-sec rest

Plank shoulder taps are an advanced version of the traditional plank. They target the core, helping improve posture and balance. Since they don’t require lots of movement, they are one of the best ways to exercise while RVing.

  1. Get into a tall plank position, with your wrists under your shoulders and your feet hip-width apart.
  2. Keep your weight on your toes and hands. Your head should be aligned with your spine. 
  3. Raise your right hand off the floor and tap the left shoulder. Repeat for the opposite side and continue alternating for 50 secs. Make sure your torso is still and the hips aren’t shifting.
no equipment workout
Image Source: Healthline.com


Bench Dips 

  • Type of Exercise: Strength training
  • Which Muscles Are Worked: Triceps, chest, and shoulders
  • Time: 50 sec + 10-sec rest


Also known as triceps dips,
bench dips are an excellent travel workout for RVers who have little space. 

  1. Sit on the edge of an elevated surface, like a chair or bench, with your palms on the bench beside your hips. Position the palms out away from you.
  2. Walk your feet out, extend your legs, and push up off the bench so your hips are slightly ahead of the bench. 
  3. Slowly bend your elbows and lower your hips toward the floor, then pause at a depth that feels comfortable.
  4. Squeeze your triceps to push yourself back up, then repeat the movement.


3-Minute Mid-Body No Equipment Exercise for RV Travelers


These exercises will help you shed that belly fat and tone your mid-section. They also strengthen your entire core muscles and help reduce lower back pain.

travel workout
Image Source: Verywellfit.com


Reverse Crunch

  • Type of Exercise: Strength training
  • Which Muscles Are Worked: Abs and obliques(side abs)
  • Time: 50 sec + 10-sec rest


The
reverse crunch is an intermediate-level exercise that mainly targets the muscles of the lower abdomen.

  1. Lie face up on the floor and bend your knees at a 90-degree angle. Keep your feet flat on the floor and place your hands on your sides with palms down.
  2. Engage your abs and slowly curl your hips and knees toward your chest. Make sure you aren’t lifting your upper back, shoulders, and head from the floor. Only the lower back should lift off the floor during the movement.
  3. Slowly lower your legs back to the starting position and repeat. If you suffer from back pain, start with partial crunches before graduating to this exercise.
rving workout no equipment required
Image Source: Healthline.com


Bird Dog Hold

  • Type of Exercise: Strength training
  • Which Muscles Are Worked: Lower back, abs, and glutes
  • Time: 50 sec + 10-sec rest


The
bird dog is another RVing workout with no equipment needed. It improves stability and encourages a neutral spine, while also strengthening the abs, lower back, butt, and thighs. 

  1. Get on your hands and knees (tabletop position.)
  2. Maintain a neutral spine by tightening your stomach muscles. Next, raise and point out your right arm and left leg. Focus on forming one straight line from your raised hand, shoulders, back, hips to raised foot.
  3. Hold for a few seconds, return to all fours, then switch to the other side. 
road trip exercises
Image Source: Skimble.com


Flutter Kicks

  • Type of Exercise: Strength training
  • Which Muscles Are Worked: Lower abdomen, thighs, and glutes
  • Time: 50 sec + 10-sec rest


A
flutter kick is another great move for anyone who wants to exercise on the go. It’s straightforward and space-efficient.

  1. Lay on your back with your hands by your sides.
  2. Alternate raising your extended legs at a 45-degree angle. Swiftly move them like you are swimming.
  3. If you want more intensity, raise your head, neck, and shoulders off the ground while doing the kicks.


3-Minute Lower Body No Equipment Workout for RVers

These exercises will target muscles below the waist, such as the quadriceps, glutes, hamstrings, and calves.

Exercising on the go
Image Source: Everydayhealth.com


Squat Hold

  • Type of Exercise: Strength training
  • Which Muscles Are Worked: Quadriceps, hamstrings, glutes, abdominals, and calves
  • Time: 50 sec + 10-sec rest


Done correctly and consistently,
squats can boost your calorie burn, improve your balance and posture, and strengthen your core and lower body.

  1. Begin standing with your feet hips’-width apart. Slightly turn your toes out.
  2. With your chest up and out, slowly lower your body by hinging at the knees like you’re sitting on a chair. Stretch your arms in front of you and maintain your knees directly under your toes and the heels on the ground.
  3. Lower to a depth you are comfortable with, hold the position for as long as you can. Next, push into your feet to stand and drop your hands. Repeat for 50 seconds.
Working out while traveling
Image Source: Dimeinjuryprevention.weebly.com


Forward Lunges

  • Type of Exercise: Strength training
  • Which Muscles Are Worked: Quadriceps, glutes, and hamstrings
  • Time: 50 sec + 10-sec rest

Forward lunges promote circulation and stability. They also stretch your body and strengthen the hips and legs. 

  1. Stand with your feet slightly apart and hands on the waist, take a long step forward. Make sure the front heel stays down. 
  2. Begin to lower the body until the back knee almost touches the ground.
  3. Press down into the right heel to push yourself back to the starting position. Repeat with the same leg for 25 seconds, then train the other leg afterward.
Exercise ideas in an RV
Image Source: Womenshealthmag.com


Single Leg Deadlift No Weight

  • Type of Exercise: Strength training
  • Which Muscles Are Worked: Glutes, hamstrings, ankles, and the core
  • Time: 50 sec + 10-sec rest


Looking for an easy lower-body RVing workout with no equipment needed? Try the
single-leg deadlift. It mainly challenges the butt muscles and improves balance.

  1. Stand on one leg and with your back straight. With a soft bend in your knees, begin to hinge at the waist.
  2. As you bend forward, drive your non-supporting leg behind you for balance and make sure it’s straight. Continue to flex at the hip until your torso is parallel to the ground. Pause here. Arms should be straight and perpendicular to the floor at all time. 
  3. Pull your back leg forward while it’s straight to return to the starting position. Repeat the motion on the same leg for 25 seconds, then switch to the other leg.


Take one minute to rest and stretch before you ramp up the intensity of your workout with the following RV cardio exercises.

Stay fit in your RV
Image Source: Healthshots.com


10-Minute Cardio Workout for RVers

Not every cardio exercise is suitable for doing inside the RV. Some require lots of space, while others have lots of movement or jumping that may rock the rig up and down and cause rattling noises. With this in mind, we have selected the best low-impact, no-noise workout for RVers. 


Do the following 10 cardiovascular exercises in quick succession. Each one should take 50 seconds with a short 10-sec break.

  1. Silent burpees 
  2. Lunge with twists
  3. Calf raises
  4. Walkout to 2 press-ups with 2 squats
  5. Crab Toe Touches
  6. Plank with T-Open Twist
  7. Mountain Climbers
  8. Cobra – Downward Dog Press 
  9. Spiderman Plank
  10. Standing high knee pushes with no jumping


Follow the above RV workout routine daily or every other day, and it’ll help you stay on track with your fitness goals.


Note that not all exercises are suitable for everyone. Before attempting a new workout, take into account factors such as flexibility, strength, joint issues, and overall health. This will help you decide whether or not a particular exercise is appropriate for you. You may also want to consult your physician if you have an existing health condition.


Other Easy Ways to Exercise Outside the RV


If you have a tiny RV, like a
pop-up camper or teardrop, or don’t want to disturb the people inside, you can still do the exercises above at your campsite. Use an RVing app like Campground Views to virtually tour and book a site that offers some privacy. 


Here are other ways to stay physically active while traveling in an RV:

  • Make the Most Out of Your Campsite – Use your campsite to do intense and high-movement exercises like jumping jacks, regular burpees, running in place, and skipping rope.

     

  • Explore Your Destination on Foot – Walking is one of the best road trip exercises once you reach your destination. Walk to the beach, restaurants, or museum, stroll around the city, and book walking tours.

     

  • Book an RV Park with a Pool or Near a Lake or Beach –  Swimming works out the entire body from the arms, shoulders, back, core to legs.

     

  • Water Sport Workout – Pursuits like kayaking, canoeing, and stand-up paddle boarding will work your arm, back, and shoulder muscles.

     

  • Hiking, Biking, and Jogging – If you’re camping near a trail, go on a hike, ride, or jog as you enjoy the scenery. Don’t have a bike? Look up bike-share programs if traveling to an urban area.

     

  • Yoga and Dance Classes – Some RV parks have on-site yoga and dance classes that you can take advantage of to stay in shape when traveling. You can also look up local fitness group classes.

     

  • Engage in Your Favorite Sport – Another way to maintain a healthy lifestyle while RV living is to continue playing your favorite games. Whether it’s golf, tennis, basketball, volleyball, pickleball, badminton, or shuffleboard.

     

  • Use the Campgrounds Fitness Facility – Take advantage of the fitness centers, even if many have limited equipment.

     

  • Sign-up to a Country-Wide GymJoining a nationwide gym is another brilliant idea. Look for an affordable option that welcomes RVers. Gyms will also help you shower, conserve water, and use free WiFi. You can even boondock at their parking lot overnight.


FAQS


Here are some frequently asked questions regarding working out in a camper.


How Much Space Do You Need for Exercise in an RV?


If you have enough room to lie down on the floor of your RV, that’s enough space to exercise. It can be around the kitchen area, living room, or hallway. Also, there are plenty of great exercises, even if your tiny RV doesn’t allow you to stand upright.


How Do I Stop My Camper from Shaking When Exercising?


The best way to eliminate RV movement and swaying when exercising is to focus on low-impact workouts. These are exercises performed in a fluid motion and don’t involve jumping or other motions that cause rattling. Alternatively, you can exercise outside, under your awning.


Enjoy A Great Workout Without Leaving Your RV


When traveling or living in an RV, finding the time and physical space to exercise can be challenging. Thankfully, the exercises above don’t require much space, time, or any equipment. Use them to burn fat, build strength, increase endurance, and improve your overall health.