Hate cleaning but love exercising? Is there enough time for cleaning, but not for training? So combine useful with useful - wash floors and wash, while burning calories and pumping muscles.
Cleaning your home is a great way to burn calories, but just like exercising, the more effort you put in, the better the result. Therefore, immediately tune in to serious work. Wear comfortable clothing and sneakers to avoid injury.
For your workout to be effective, we recommend starting with a warm-up. For her, dishwashing is perfect. In 30 minutes, you will burn 50 calories. To increase the load, do lower body exercises. Stand with your feet shoulder-width apart, rise on your toes and hold that position for about ten seconds, and then slowly lower yourself. Repeat this exercise ten times in two to three sets, taking one minute breaks from time to time.
Furniture polishing and dusting are great exercises for your hands. Use wax for polishing, not spray - it is much more difficult to rub in wax, which means that the muscles of the hands will receive a higher load. In an hour, you can burn 130 calories.
Ironing is not that difficult, but have you tried ironing while standing on one leg? Try it! Don't forget to change your legs.
It is better to place the ironing basket on the floor. Bend over or squat behind each item. Do not forget about the main rules: keep your back straight when performing bends. Bend your knees at right angles when squatting.
Incorporate food preparation into your workout plan. Grind, stir, beat. All of these steps will help you burn more calories. If you really want to get the job done, make your own bread - kneading is not as easy as it might seem. While you are cooking, you can burn about 150 calories.
Vacuum. Moving back and forth is a great workout for your abdominal muscles. You burn about 190 calories per hour of vacuuming. We recommend playing live music that sets the pace. An hour of mopping will burn about 240 calories, the same amount you will lose in 45 minutes of dancing. Clean the tub for 15 minutes and get the same stress you would get from jumping rope.
Wash windows and burn 167 calories in 30 minutes. Great hand workout guaranteed. You can also do 20 squats after each window cleaned for the perfect end to your home workout.
Anastasia Pakhomova, elite trainer of the World Class network:
- As a professional trainer, I will say that no household load can replace fitness training. Fitness is health, beauty and harmony. In training, there is a gradual increase in load and intensity, warm-up and cool-down, exercises, united by a specific goal. Cleaning most likely will not be able to give the desired effect. But I have a couple of suggestions for you that will help you carry out the necessary cleaning with benefits for the body.
Turn on active, fun music. Not only will it boost your mood, but it will also help you move more actively. Feel free to sing along and dance. You don't need boredom and laziness.
Take a break for 2-4 "sports minutes" every 10-15 minutes! It will be super efficient - changing activities will increase productivity. For sports minutes, I advise you to choose four exercises. These can be ghosts, push-ups, sit-ups, burpees and their variations. Do each for a minute without stopping. Do as many reps as possible with each next set.
After finishing cleaning, be sure to do a light relaxing hitch, turn on calm music, stretch for five to ten minutes and mentally praise yourself for the work done.
Take a refreshing shower and you will be in a good mood.
