Fun Ways to Combine Cleaning With Working Out

Tue, Apr 09, 2024 19:08 CET

Let's face it: cleaning isn't exactly everyone's idea of a good time. It can feel like a chore, stealing precious hours from our already busy schedules. But what if we could transform cleaning into a workout session? Believe it or not, with a little creativity and a can-do attitude, you can combine these two seemingly disparate activities into a fun and effective way to stay active and keep your home spick and span.

A person in a red and white apron vacuuming a room

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The benefits are undeniable. You'll get a clean house while squeezing in some exercise, saving you both time and gym membership fees. Plus, the energetic cleaning movements can improve your mood, boost your metabolism, and leave you feeling like you’ve accomplished something. Cleaning expert Sarah Dempsey at MyJobQuote.co.uk has created this guide, highlighting the best ways to combine your cleaning routine and your workout routine into one fun and energising experience.

Speed Cleaning Squats

Start your cleaning blitz with a heart-pumping squat routine. Set a timer for five minutes and race against the clock to tidy as much as possible. Every time you put something away, bend down into a low squat, holding for a beat before standing back up. This engages your core and leg muscles while adding intensity to your cleaning and tidying routine.

Laundry Lunges

Laundry day doesn't have to be a backbreaker. Turn it into a lunging challenge instead. Begin by sorting your clothes into separate piles around the room. When moving between each of the piles to sort out, perform lunges, switching legs each time. This strengthens your quads, glutes, and core and also makes laundry day a leg workout in disguise.

Floor Cleaning Planks

Get that deep clean on your floors while strengthening your core with this floor cleaning plank idea. After applying your favourite cleaning product, get into a high plank position with your arms straight. Slowly move your body forward along the floor, polishing a small area as you go along. Repeat, moving in planks until the entire floor is gleaming. The result: you'll have sparkling floors and a rock-solid core.

Wall Seat Window Washing

Window cleaning is an excellent opportunity to work out your legs. Prop a sturdy chair a few inches away from the wall. Lean back against the wall, keeping your back straight and your knees bent at a 90-degree angle, mimicking a sitting position. While holding the wall sit, clean the window section by section. This isometric exercise will leave your legs burning and your windows sparkling.

Vacuum Lunges

Turn your vacuuming routine into a lunging extravaganza with this simple workout trick. Set your vacuum to the highest setting and lunge forward with each push. As you pull back, lunge with the other leg. This not only adds an element of fun to vacuuming but also works your legs and core simultaneously. This is a great way to turn your mundane vacuuming routine into a brilliant and fun leg workout.

Dance Party Dusting

Channel your inner disco diva while tackling all of those pesky dust bunnies in your home. Put on some upbeat music that you love and turn dusting into a fun dance party. As you move around the room, dusting as you go, use exaggerated arm movements to reach high shelves and corners and manoeuvre from place to place with some fun, energetic dance moves. This adds a fun twist to dusting while engaging your upper body muscles.

The Stair Step Challenge

If you live in a home with stairs, make sure you take advantage of them. Every time you need to go up or down the stairs, perform a double step. This means stepping onto each step twice for an additional workout. Alternatively, you can take steps two at a time, engaging your quads and glutes more than a regular step. This simple change can add a surprising amount of intensity to your daily routine, helping you get super fit while doing your regular cleaning.

Car Cleaning Crunches

You can even turn your regular car cleaning routine into a beneficial workout. While cleaning the inside of the car, use this opportunity to work your abs. Sit in the driver's seat and extend your legs straight out with your feet flat on the floor. Lean back slightly and perform controlled crunches, reaching towards your knees but not rounding your back. This is a great way to target your upper abs while sprucing up your vehicle.

The Post-Clean Stretch

Just like after any workout, stretching after a combined cleaning and working out session is crucial. Take five minutes to stretch your major muscle groups, particularly those that were most engaged during your cleaning routine. This will help prevent any potential muscle soreness and improve your overall flexibility.

Making It a Habit: Tips For Long-Term Success

Here are some tips to help you integrate these cleaning workouts seamlessly into your routine:

Break it down: Don't try to clean your entire house in one go. Divide your cleaning into smaller, manageable tasks, focusing on one area per workout session.
Plan your playlist: Make a playlist of upbeat and motivating music to keep your energy levels high during your cleaning workouts.
Track your progress: Keep track of the calories burned and the muscles worked during your cleaning sessions. Seeing your progress can be a great motivator.
Turn it into a game: Challenge yourself or a friend to see who can clean a specific area the fastest while incorporating workout moves.

Final Thoughts

Cleaning doesn't have to be a dreaded chore. By incorporating these fun and functional cleaning workouts, you can transform mundane tasks into an opportunity to stay active, save time, and achieve a cleaner, healthier you. Remember, consistency is key. Start small, make it fun, and gradually integrate these methods into your routine. Soon, you'll be surprised at how much you can accomplish while getting a great workout in the process. So, crank up the music, grab your cleaning supplies, and get ready to chisel your physique while conquering your cleaning list!

MyJobQuote is one of the UK's top trades matching sites that helps individuals find a reputable tradesperson in their local area.

MyJobQuote also has a wide range of experts with extensive knowledge in interior design, cleaning, gardening, property, construction and more. MyJobQuote's experts have been featured in over 700 publications, including Woman and Home, The Times, House Beautiful, BBC News and more.