Clean and Burn!

by Tracey Mallett

Who doesn’t like to clean? I’m actually that person. However, if you really want to burn some extra calories you may want to re-consider. Yep, it’s true you could burn upwards of 400 calories an hour just by cleaning your home. I recommend choosing chores that work different groups of muscles if you intend to substitute house cleaning for a workout. Just remember to throw in some cardio, maybe a brisk walk to school, and you will achieve a total body workout and even get some chores done.

Here are some great house cleaning activities that will burn, baby, burn!

Activity Muscle Groups Worked Calories Burned

Mopping the floors

Muscles worked: shoulders, biceps, abdominals and upper back

112 calories/ 30 minutes

Washing Windows

Muscles worked: arms, upper back and abdominals

102 calories/ 30 minutes

Doing Laundry

Muscles worked: arms, legs, glutes (from squatting depending on washing machine) and abdominals

73 calories/ 30 minutes

Washing Dishes

Muscles worked: arms, shoulders and chest

78 calories/ 30 minutes

Vacuuming

Muscles worked: legs, glutes, arms, shoulders, abdominals and mid-upper back

119 calories/ 30 minutes

Carrying a small child up & down stairs (up to 15 lbs.)

Muscles worked: upper-body, legs, glutes, calves and abdominals

289 calories/ 30 minutes

Dusting

Muscles worked: arms, shoulders, mid-upper back

85 calories/ 30 minutes

Here are some outdoor spring cleaning activities that torch calories. So go and get some fresh air and burn fat at the same time. The kids always love to help with gardening and washing the car.

Washing the car

Muscles worked: arms, shoulders, legs, glutes, abdominals and upper-back

102 calories/ 30 minutes

Gardening

Muscles worked: arms, shoulders, mid and lower back, legs and glutes

256 calories/ 60 minutes

Cleaning Gutters

Muscles worked: shoulders, upper back, arms, legs

320 calories/ 60 minutes

Raking Arms

Muscles worked: upper back, core

146 calories/ 30 minutes

Now you have no excuse to do those pesky home cleaning chores.

Clean home equals fit parents!