Home Household chores These household chores will make you feel the burn

These household chores will make you feel the burn


Keeping a clean house and finding time to hit the gym can be tough. But there is good news for neatniks who want to train!

A recent study in the British Journal of Sports Medicine explores what’s called high-intensity unintentional physical activity, or HIIPA.

“The idea behind HIIPA is that even doing one or two minutes of high-intensity activity at a time counts toward the recommended 75 minutes of vigorous activity per week,” explains Joey Daoudphysical trainer and CEO of Reshaping the new territoryan online platform offering daily workouts under 20 minutes.

So, by speeding up your household chores, you can meet your fitness needs. Remember that your heart rate must reach a high intensity level. If you are breathing heavily and feel your heart pounding, you are on the right track. (The exact number of calories a person can expect to burn varies and largely depends on a number of factors, including what you’re doing and your overall body mass index.)

So get ready, get ready… clean up!


Good for stretching

Any good workout should start with a thorough warm-up. So start your routine with a dusting. As you reach out and bend over, you stretch your back muscles and prepare your body for the intensity of other cleaning tasks.

To do the laundry

Good for toning the upper body

Instead of viewing laundry as a chore, treat it like a bite of exercise that results in clean towels and strong arms.

“Doing the laundry works the muscles of the upper limbs,” says Corie Collitonproject manager at Zoroan e-commerce company focused on providing customers with home goods.

“All three arm muscles — the deltoids in your shoulders and the biceps and triceps muscles in your upper arms — are engaged in the process of sorting, carrying, and hanging laundry.”

Expect to burn up to 78 calories per charge. Keep that dirty laundry ahead, kids!

Organize a cluttered basement, garage or attic

Good for cardio and strength training

“The type of organization that will get your heart rate up involves a lot of movement and a bit of lifting,” says Daoud.

Tackling the clutter in your basement, garage, or attic will get your heart pumping as you change positions frequently. You’ll go from picking up items off the ground to putting them overhead and moving heavy objects from side to side.

This chore will primarily engage your glutes, hips, hamstrings, and midline muscles.

“There’s the old saying ‘lift with your legs, not your back’, but it’s more important to lift with a neutral spine, which you can do by squeezing your abs and pulling your shoulder blades back. “, explains Daoud.

Scrub the bathroom and kitchen

Good for strength training

The rub involves lots of arm and shoulder movement and provides a great opportunity to work the strength of your biceps, triceps, lats, and rotator cuff muscles. You probably favor your dominant side, but try to balance the friction evenly to work both arms.

“And to work your legs while scuffing, try staying in an active squat and waddling to change positions on the floor,” Daoud says.

Expect to burn around 100 calories.

Clean the floors

Good for cardio and strength training

In addition to getting your heart rate up, mopping is also a great option for toning muscle groups that aren’t used often. For example, cleaning a floor involves very effective resistance work for your arms – and you will certainly feel it the next morning if you don’t use this muscle group regularly.

A large, dirty floor can take about 40 minutes to clean and burn about 100 calories.

Vacuum the whole house

Good for cardio and strength training

“Vacuuming is great exercise for the whole body,” says Robert S. Herbstpersonal trainer, weight loss and wellness coach, and powerlifter.

Not only are you doing lots of steps for an aerobic benefit, but you’re also building upper body and leg muscle strength by carrying the vacuum (especially upstairs), moving it from room to room. another and pushing the hose back and forth. .

Plus, all stretches and maneuvers improve your balance and agility.

“Some research shows that a half hour spent vacuuming burns about 120 calories,” Herbst says.

If you want to take it a step further, walk across the room while vacuuming to simultaneously target most of your leg muscles, including your quads, glutes, hamstrings, and calves.

“Generally, lunges aren’t meant to be done with a lot of weight, so using your body weight with a vacuum will be the perfect resistance for this exercise,” explains ryan lee New York GreenAir cleaning systems.

Make sure to keep your back, neck, and head straight, and don’t let your knee touch the floor. Vacuuming an entire apartment for 30 minutes can burn around 300 calories!


Good for strength training

Planting and maintaining a garden involves vigorous garden work, especially if you take an organic, chemical-free approach.

“Weeding is a constant effort, and squatting a few times a week does wonders for your thighs and back,” says Camille Hughes from SustainableLifestylers.com

Using a compost bin – which requires rotating it to provide aeration several times a week – is also great for the body.

“Without realizing it, I had significantly strengthened my arms without having to go to the gym,” says Hughes.

Using the wheelbarrow also helps strengthen the muscles of the arms, torso and thighs. Remember to maintain good posture to avoid injury.