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Don’t let being short on time or strapped for cash stop you getting fit.  If you can’t squeeze in a session at the gym or don’t want to fork out for a monthly membership, just get fit the easy way: by combining your workout with your housework.

Turn Your House Into a Home Gym infographic

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Vacuum Cleaning

30 min workout = 180 calories burn

Muscles worked: Calf, core, triceps

Set up: Position vacuum in the area you wish to work. Stand up-right behind the cleaner with your strongest hand gripping the handle.

Movement: Extend your arm, pushing the vacuum cleaner away from you*. Once the arm is fully extended, retract to starting position = one rep.

*Different surfaces may require differing levels of effort.

Advanced: Incorporate some lunges into your workout for added intensity and calorie burning.

Cleaning Windows

30 min workout = 125 calories burn

Muscles Worked: Shoulders, triceps, biceps

Set Up: Approach the window and stand square to the surface. Tip: for longer, lower windows, kneel in front of the window rather than bend down. This removes the strain from your back.

Movement: For cleaning: Move the sponge/cloth in a circular pattern, covering the surface. This will work your shoulders and biceps – you’ll feel the difference after several washes.

For rinsing: Move a squeegee in a vertical up/down formation. This will target your triceps.

Advanced: Add some shine to your workout and polish the windows after they’ve dried.


30 min workout = 315 calories burn

Muscles Worked: Entire upper body

Set Up: This is a simple workout that targets multiple areas of your upper body. All you need is shovel or spade and an area of grass.

Movement: Place your shovel onto the surface and apply pressure, pushing it into the ground. Push the shovel away from you and scoop the ground out. Place the ground away from the hole and return to start position = one rep.

Advanced: Take your workout to a ‘hole’ new level and take shorter breaks between reps.

Scrubbing Floors

30 min workout = 200 calories burn

Muscles worked: Upper arm, core and abs

Set Up: Kneel down and place a scrubbing brush in your hand. Tip: to take pressure off your knees, kneel on a cushion.

Movement: Place the brush on the floor. Push the brush away from you. Once your arm is fully extended, bring the brush back to the starting position.  One rep.

Advanced: Scrub up well and use both hands at the same time. Push the brush away, extending your whole body. Once your body is flat return to your starting position. This will really work your core and abs.


30 min workout = 200/220 calories (interior/exterior walls)

Muscles worked: Upper arms, pecs

Set Up: Stand in front of the wall with paint brush/roller in your hand. Place the brush into paint. Tip: For a higher resistance workout, paint your outside walls.

Movement: Place the brush or roller against the wall, extend your arm upwards until fully extended. Once fully extended, return the brush to its starting position.

Advanced: Swap hands to work both arms and mix your workout up. Once you’ve painted your entire house, you’ll be so toned that you’ll need another coat!

Mowing the Lawn

30 min workout = 185 calories burn

Muscles worked: Cardio (it’s not all about the beach body!)

Set Up: Get yourself a mower and a lawn. Simple.

Movement: Push  your lawn mower up and down your garden, trying to work in straight lines.

Advanced: Pick up the pace; try power walking whilst cutting the grass.

Removing and Fitting Carpet

30 minute workout = 180 calories burn

Muscles worked: Entire body

Set Up:  Tear up your old carpet and have a replacement ready. Kneel down with your hands holding the edge of the carpet.


Remove: Pull the carpet towards you. Once you have fully contracted your arms, stand up and walk backwards, continuing to pull the carpet.

Install: Place the carpet on the floor. Kneel down and push the carpet along the floor with short, quick pushes.

Advanced: Offer to do your neighbour’s carpets on the same day.