One of the best ways to burn calories at home while doing chores is to engage in high-intensity household tasks that involve multiple muscle groups. Here’s an easy routine you can follow to maximize calorie burning through chores:
High-Intensity Chore Circuit
Vacuuming or Sweeping (15 minutes):Calories burned: Approximately 40-50 calories.
This activity involves constant arm and core engagement as you push and pull the vacuum or broom.
Laundry (Sorting, Loading, and Folding) (10 minutes):
Calories burned: Approximately 20-30 calories.
This activity includes sorting clothes, bending to load and unload the washing machine, and standing to fold clothes, which involves light physical effort.
Window Washing (15 minutes):
Calories burned: Approximately 45-55 calories.
This activity uses your upper body extensively as you reach and make wide, sweeping motions.
Bathroom Cleaning (15 minutes):
Calories burned: Approximately 40-50 calories.
This task involves scrubbing, wiping, and bending, which can be quite vigorous depending on the effort put in. Cleaning the bathtub, shower, toilet, and floors requires multiple body movements that engage various muscle groups.
Gardening: Weeding or Planting (20 minutes):
Calories burned: Approximately 70-90 calories.
Involves a lot of bending, squatting, and using various muscles, making it a moderate to high-calorie-burning activity.
Mopping (15 minutes):
Calories burned: Approximately 40-50 calories.
Engages your arms, shoulders, and core, especially if performed vigorously.
Tips to Maximize Calorie Burn:
Increase the Intensity: Move faster and put more effort into each task.
Add Weights: Wear a weighted vest or ankle weights to increase resistance.
Keep Moving: Minimize downtime between tasks to keep your heart rate up.
This routine not only helps keep your house clean but also turns your chores into a beneficial workout.
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