Cheap and Easy! Here are 20 Types of Exercise Routines at Home that Do Not Require Tools and Costs

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YOGYAKARTA - Exercise is a very important activity to maintain body health, but not everyone has the time or budget to go to the gym or buy expensive sports equipment. Fortunately, there are many home exercise routines that you can do without the need for additional tools and costs. Here are 20 types of sports that can be done at home to maintain your body's fitness.

Squat is a very good exercise to strengthen the leg and buttocks muscles. Stand with your feet shoulder-width apart, then lower your body as if you were sitting in a chair, then return to the standing position. Do 3 sets with 15-20 repetitions.

Push-ups are a classic exercise that is very effective for training the chest, triceps, and shoulder muscles. Start in a straight body position, hands on the floor parallel to the shoulders, then lower your body until your chest almost touches the floor, then push your body back to the original position.

Plank is an excellent exercise to train the core muscles. The trick is to support the body on the elbows and toes, make sure your body is straight, and hold it for 30-60 seconds. Repeat 3-4 times.

Lunges are an effective exercise to strengthen the legs and buttocks. Step one foot forward and lower your body until both knees form a 90-degree angle, then return to the standing position and repeat with the other leg.

This exercise is similar to a push-up, but with a leg movement. Start in a push-up position, then pull one leg towards the chest and immediately change it with the other leg. This exercise involves the core and leg muscles simultaneously.

Burpees are a very effective full-body exercise to increase strength and endurance. Start in a standing position, then squat, hands touching the floor, jump to the plank position, then back to squat and jump up.

This exercise is very good for training the lower abdominal muscles. Lie on the floor with your hands by your side and lift both legs straight up, then lower them slowly without touching the floor. Do 3 sets with 15 repetitions.

Lie on your back with your knees bent and feet on the floor. Lift your hips until your body forms a straight line from the knees to the shoulders. Hold for a few seconds, then slowly lower your body. This is an excellent exercise for the buttocks and lower back.

This exercise is very effective for strengthening the back. Lie on your stomach, lift your hands and feet parallel to the body, hold for a few seconds, then lower. Repeat 10-15 times.

High knees are an excellent cardio exercise to increase the heart rate. Run in place by raising your knees as high as possible and do it quickly for 30 seconds. This will help burn calories and increase stamina.

Sit with your knees bent and your feet slightly raised from the floor. Hold the body position slightly tilted back and do a twisting movement of the body to the right and left. This exercise is effective for training the abdominal and oblique muscles.

Side plank is a variation of the plank that targets the oblique muscles of the body. Lie with the side of the body facing the floor, lift the body using one arm and hold the position for 30 seconds. Repeat on the other side.

Jumping jacks are a simple cardio exercise that involves the whole body. Stand with your feet close together, then jump while opening your legs and raising your hands above your head. Return to the original position and repeat.

Lie on your back, lift your feet and hands towards your chest, then do a movement like pedaling a bicycle with your feet. At the same time, turn your body so that your left elbow touches your right knee, then replace it with the other side.

Hold a sitting position with your back against the wall and your legs bent at a 90-degree angle. Hold this position for 30-60 seconds to strengthen the thigh muscles.

Use a chair or table as an aid. Sit with your hands on the side of the chair, lower your body down and bend your elbows to form a 90 degree angle, then lift your body back up.

This variation of squats adds a cardio element. Do squats as usual, but after reaching the lowest position, jump into the air, then land back in the squat position.

Stand with your feet shoulder-width apart, lift your body up using the tips of your toes, hold for a few seconds, then slowly lower it. This exercise is very good for strengthening the calf muscles.

This exercise focuses on the shoulder muscles. Stand up straight and stretch your arms to the side. Do a small circular motion with your hands forward for 30 seconds, then switch directions to the back.

Punch the air with quick movements like in boxing. This exercise can improve cardiovascular fitness and burn calories, while strengthening the muscles of the arms and shoulders.

Doing an effective home exercise routine does not always require tools or costs. By utilizing various simple exercises that can be done without equipment, you can still maintain body fitness. Be sure to set a consistent exercise time and adjust it to your body's ability. Don't forget to always warm up before exercising and cool down afterwards to prevent injury. Read also: Exercise Snackingto Maintain Fitness

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