No doubt, there comes a time in life when we just can't seem to find the time to workout. We get busy trying to balance work, family, housekeeping, friends and for some, study. Before we know it, there's not much time left to get in a workout or commit to a team.
The good news is, we can turn our housework into a workout, killing two birds with one stone.
The housework workout, is a very mild form of exercise. So, still aim to hit the gym or go for a jog whenever you can. There's also a few rules, or you might find yourself gaining weight rather than toning up. So, make sure you follow these simple no no's and before you know it, you'll be well on your way to a happier, healthier you.
Don't forget these simple rules:
NO snacking (be strong, remember your goals)
Drink water ONLY (coffee might give you energy, it also gives you calories)
Wear workout clothes (eg. jeans are restrictive)
No long breaks (where possible, keep going, keep that heart rate up, aim for 60 seconds maximum rest time between chores/sets)
Scrubbing down surfaces
Vigorous scrubbing for 15 minutes burns about 90 calories. Go around to every surface, table, desk, lamp table, and scrub it down in a wide circular motion to engage the back muscles and tone the upper body. Wash with your weaker hand and dry with your strong hand to help correct imbalances, as washing requires a harder scrubbing motion to drying.
Washing and drying the dishes
30 minutes of washing dishes alone burns 50 calories, turn doing the dishes into more of a workout and burn more calories with these simple exercises.
While standing at the sink washing dishes, do calf raises. Do about 20 reps and take about 15 secs break, do as many sets as you can.
Dry dishes, one at a time. If your cupboards are high you can single arm shoulder press cups ( making sure you alternate between arms), and shoulder press each plate, pot, pans etc... If your cupboards are low you can squat every item one at a time.
If your cutlery is stored close enough to the sink, you can lunge while putting each piece away.
vacuuming
Vacuuming for 30 minutes burns about 187 calories, add walking lunges to tone your butt and legs.
Sweeping and mopping
30 minutes of sweeping and mopping burns about 120 calories. To burn more calories and, tone butt and legs, add side lunges, pivoting around as you sweep and mop (Don't forget to swap legs to maintain a balance).
Doing and folding laundry
Doing laundry from washing, to putting away burns about 81 calories per load. To turn it into a workout, simply add the following exercises.
while gathering laundry, place the basket on the ground and squat down to pick up dirty laundry.
When washing, place the basket on the ground and grab a couple items at a time, squat while loading and unloading the washer and dryer. If you use a clothesline, place the basket on the ground and squat down grab an item, then quickly push up and hang the item on the line.
Do twists while folding. Sit on the floor with the basket of washing next to you, slightly bend the knees and lean back about 45 degrees. Twist to the basket and grab an item, back to the middle and fold, twist to the opposite side and place folded item down.
Ironing, place the basket on the ground and squat down to get an item. After ironing, if your able to hang items high, do so and turn it into a shoulder press.
Shopping
while bringing in the groceries and putting them away we burn about 35 calories.
Do bicep curls while bringing in the groceries, and turn putting the groceries away into squats and shoulder presses to burn more calories and tone arms, legs and butt.
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