20 Amazing Ways To Lose Weight While Doing Household Chores

20 Amazing Ways To Lose Weight While Doing Household Chores

Looking to lose weight? Your own home is a great place to start! You can mix physical activity with your chores to help lose weight. This makes you active and your to-do list shorter.

Tackling tasks like sweeping, mopping, and gardening can help. You'll burn calories while doing your daily chores. This adds activity to your day and a feeling of success.

20 Amazing Ways To Lose Weight While Doing Household Chores

Key Takeaways

  • Engage in calorie-burning activities like sweeping, mopping, and gardening while completing household chores.
  • Adopt a multitasking approach to combine physical activity with domestic duties.
  • Stay active at home and burn calories without the need for expensive gym memberships.
  • Incorporate functional fitness into your daily routine for a healthier lifestyle.
  • Embrace energetic homemaking and multitask your way to weight loss success.

Actively doing housework like sweeping, mopping, and vacuuming can burn many calories. These tasks are essential and help in weight loss. For ladies, the waist-to-hip ratio should be under 0.8, and for men under 0.9. It's also good for women to keep their waist under 35 inches, and men under 40 inches, for health1.

An hour of sweeping or mopping can burn calories. It works your arms and legs, much like a workout. The fast motions and different positions will help tone your body1.

Set Realistic Weight Loss Goals

It's key to set goals you can really achieve for weight loss successDefining your goals clearly is the first step toward making real plans and staying pumped along the way. It's key to do a fitness check at home to see where you're starting from and to set the right aims.

Define Your Goals Clearly

Take some time to think about what you really want to get from this. Do you aim to drop a certain weight, or do you just want to be healthier and fitter? Having clear goals keeps you on track and shows how you're doing.

Conduct a Fitness Assessment at Home

You can easily check your fitness level right at home. First, step on a scale to measure your weight and jot it down. Next, wrap a measuring tape around your waist at belly button level and your hips at the widest part of your butt. These numbers give you important insights into your body.

Calculate Your Waist-to-Hip Ratio

For your waist-to-hip ratio, divide your waist size by your hip size. It's best to aim for below 0.8 if you're a woman and 0.9 if you're a man. If your ratio is higher, you might face health concerns from too much belly fat.2 Try to keep your waist under 35 inches for women and 40 inches for men to stay healthy and avoid weight-related health troubles.2

Knowing your waist-to-hip ratio and body measurements helps you see where you're at health-wise. This information guides you in setting smart and achievable goals for your weight loss journey.2 By setting clear goals and doing a fitness check at home, you're more ready to start a journey to a better, healthier life.

Sweeping and Mopping the Floor

Sweeping and mopping might seem like a boring household chore. But, they are great for burning calories. These tasks work out your arms, legs, and core. So, you burn calories at home, keeping your spaces tidy at the same time.

A Calorie-Burning Workout

Doing 11-12 hours of simple household tasks a week, at a moderate pace, can burn 2300 calories.3 Also, 10-15 minutes of mopping daily is as good as a Zumba or aerobics class. This makes energetic homemaking quite an effective workout.3

Tones Multiple Muscle Groups

Sweeping and mopping help burn calories and tone muscles. The movements work your arms, shoulders, and back. Plus, your legs, glutes, and core get a workout from mopping.4 These tasks improve flexibility and mobility. They are a full-body workout.

Increase Intensity for More Burn

To burn more calories, step up your sweeping and mopping game. Go faster and use big movements. Add exercises like squats or overhead presses. These moves will challenge your muscles and raise your heart rate more. Thus, making these chores a super effective workout.

Sweeping and mopping floors can be an excellent way to incorporate calorie-burning household tasks into your daily routine, toning multiple muscle groups while keeping your home clean and tidy.

Vacuum Cleaning

Vacuuming your home is a great way to burn calories. You can make it a fun part of your daily exercise.5

When you vacuum, use movements like lunges or dance steps. This makes cleaning fun and helps burn calories.5

Add lunges to your vacuum routine to work out your legs and glutes. This turns cleaning into a beneficial chore.5

Vacuuming can burn as many calories as a gym workout. So, make it your home workout.5

As you clean, reach to high spots and lift your legs to dust. You will clean and tone at the same time.5

Don't forget, every bit of effort in cleaning adds up. Vacuum with energy to turn it into a workout. This will help you lose weight.5

Mowing the Lawn

Taking care of your lawn is more than just a chore. It's a great way to exercise outside and burn some calories. By choosing a push mower instead of a riding mower, you can burn more calories. This is because pushing a mower works out your whole body. You use your arms, legs, and even your core muscles.

Push Mower vs Riding Mower

When you use a push mower, you not only burn more calories but also get a good workout. The pushing and steering involved works many muscle groups. It’s like having a fun fitness session.

Calorie Burn Based on Weight

The calories you burn while mowing the lawn can change based on how much you weigh. For example, someone who weighs 125 pounds might burn about 135 calories in 30 minutes with a push mower. But if you weigh 185 pounds, you could burn around 200 calories in the same time. Using a manual mower can boost this by 30 to 40 extra calories every half hour4.

Mowing with a push mower is a good way to do aerobic activity. It helps quickly burn off unhealthy fat and lower your weight6. This kind of activity falls into the moderate aerobic exercise category, which is perfect for keeping fit and burning off fat6.

Mowing the lawn is an excellent way to work out. It provides a full-body exercise that helps you burn calories and stay fit. By making this fun outdoor chore a part of your routine, you'll lead a healthier and more active life.

Wash Your Car

Forget about drive-through car washes. Try washing your car by hand instead. It's a great way to get some outdoor exercise. You'll also be doing some good car maintenance. Start by filling a bucket with soapy water. Then, clean your car's exterior and windows well. As you wash your car by hand, you use your arms, shoulders, and core. This helps you work out as you scrub and reach all over your car.

In just 30 minutes, a person weighing 125 pounds can burn approximately 135 calories, while someone weighing 185 pounds can burn around 200 calories4.

Washing a car by hand isn't just about keeping your car shiny. It also gives you a top-to-toe workout that burns calories. This task works your arms, legs, core, and abs. That's all your major muscle groups getting a good workout! Doing this every week can really tone your upper body. It improves strength and flexibility in your shoulders. So, you're not just cleaning your car, you're also getting healthier.7

WeightCalories Burned in 30 Minutes
125 lbs135 calories
185 lbs200 calories

The table above shows how many calories you can burn in 30 minutes. It depends on your weight. This shows the real exercise value in car maintenance.

Change Bed Linens

Changing bed linens might seem boring, but it's far from it. This activity lets you burn some calories while making your bed neat again. You stretch, lift, and bend, which works out your muscles. This boosts your calorie burn and helps shape your body too.

Jaw-dropping fact: changing linens can burn a lot of calories. In just 30 minutes, someone 125 pounds can burn up 187 calories. For a person weighing 200 pounds, it's an impressive 300 calories. You get a cardio and strength workout mix. And all while you keep your place tidy and fresh.

Experts suggest having protein at every meal for losing weight and managing hunger.8 It's a smart tip to follow along with getting more active each day.

Don't see changing your linens as just a chore. Think of it as a chance to secretly do some exercise. As you work on your sheets and blankets, pay attention to your body. Engage those core muscles, keep your posture right, and get that heart rate up. It's a simple way to work your body. And it helps reach your fitness targets.

  1. Approach the task with enthusiasm and energy.
  2. Engage your core muscles as you bend and lift.
  3. Increase your pace and intensity for a higher calorie burn.
  4. Repeat the process for all beds in your home.

Turning regular tasks like changing bed linens into a workout leads to a fitter life. You don't need a gym or fancy gear for this. Just making small changes like this can boost your health.

Play with Your Kids

Playing with your kids brings your family closer and keeps you all fit. Fun games like tag or bouncing on a trampoline are great. They make you move a lot, laugh, and burn some calories while having a blast.

Calorie Burn Based on Intensity

The calories you burn when playing with your kids vary with how hard you play. Even light play makes a 125-pound person lose about 120 calories in 30 minutes. If you weigh 200 pounds, you could shed 178 calories4. But, if you get really active and play hard, you might burn even more calories.

Family Bonding

Jumping around with your kids not only keeps you healthy but also feels great. These happy times make strong memories and bring the family closer. By finding fun ways to stay active together, you can build healthy habits and a strong bond for life.

WeightCalories Burned (30 minutes)
125 lbs120 calories
200 lbs178 calories

This table shows how playing with your kids for 30 minutes burns calories. Remember, those who weigh more burn more calories. So, play hard and have fun4.

Raking Leaves

When the leaves drop, it's time to get to work. Raking is a fantastic outdoor workout that works your arm, shoulder, and core muscles. Each time you pull that rake, you clean your yard and burn some calories. If you weigh 125 pounds, in just 30 minutes you could shed 120 calories. For someone tipping the scales at 200 pounds, it's about 178 calories4.

Bagging Leaves Burns More

Want to burn more calories? Start bagging those leaves. This step can make you burn even more, doubling your calorie burn4. Raking and bagging leaves can burn more calories than a fast walk or lifting weights. A 170-pound person would burn 308 calories an hour doing yard work, compared to a 293-calorie burn from walking fast, or 231 calories from lifting weights for an hour9.

Raking leaves helps your heart and gets you moving. It's a good way to hit that 150-minute mark of exercise weekly9. Make sure to drink enough water since your body is mostly made of it. To keep from getting hurt or sore, change the side you rake on. Also, do some warm-up and cool-down, keep drinking water, and check your posture9.

Washing Dishes

Washing dishes by hand might seem like a lot of work. But it gives you an unexpected way to work out. It targets your arms, shoulders, and core muscles. In 30 minutes of moderate dishwashing and kitchen cleanup, you could burn up to 187 calories if you weigh 125 pounds. If you weigh 200 pounds, you might burn around 300 calories4.

Manual Dishwashing Burns More

Manual dishwashing saves on utility bills. It also turns a basic task into a fitness opportunity. The act of scrubbing, rinsing, and drying dishes works out different muscles. You get a full-body workout and clean dishes as a bonus.

You can amp up the workout by adding extra movement. Do squats or reach for dishes with lunges. Or, play lively music to get you moving. Making manual dishwashing a habit is a smart way to burn calories and reach your fitness goals.

Weight30 Minutes of Dishwashing
125 lbs187 calories burned
200 lbs300 calories burned

Looking at the table, you can see how many calories manual dishwashing burns. It's a great way to stay fit, especially if you're heavier. Adding this calorie-burning chore to your daily routine helps you work towards your fitness goals. Plus, it keeps your kitchen clean and tidy.

Clean Gutters and Install Windows

As a homeowner, getting into cleaning gutters and installing windows can be quite a workout. You'll often be climbing up ladders, stretching to reach high places, and moving heavy things around. This kind of work is great for burning calories and keeping your body fit.

Cleaning gutters is hard work that can really get your heart pumping. If you weigh 125 pounds, you might burn 150 calories in just half an hour. Knowing this, someone who weighs 200 pounds can burn 222 calories in the same time4. A study from the National Institute of Health suggests you might even burn up to 234 calories in 30 minutes, no matter your weight10.

Putting in new windows ramps up the workout! It usually involves lifting and positioning heavy window sections. Your core and overall strength really get a good challenge. While the exact amount of calories burned will depend on the window's size and weight, you're in for a serious calorie burn with this home maintenance task.

By taking on these calorie-burning chores, I keep fit and my home in great shape, all outside the gym.

Doing jobs like cleaning gutters or installing windows requires paying attention to how you move and taking safety seriously. These tasks are physically tough, so remember to go at your own pace, drink plenty of water, and rest when necessary. With a good attitude and some imagination, you can turn regular home maintenance into a fitness routine that also improves your space and health.

Walk the Dog

Every day, I take my furry friend out for a walk. This is key for their health and fun for me too. I get my outdoor exercise and we both burn calories.1112 Changing how fast we walk helps burn more calories and makes our walks better.

Vary Walking Pace

Walking at 4 miles per hour for 30 minutes burns 135 calories at 125 pounds. At 200 pounds, it’s about 200 calories.11 If I speed up to 4.5 miles per hour, I burn even more. It’s 150 calories at 125 pounds and 222 at 200 pounds.11

It’s all about mixing up how we walk to burn as many calories as we can. Adding fast moments, uphill walks, or a bit of jogging gets our hearts working hard. This not only speeds up my metabolism but also makes our walk fun for both of us. It keeps us both interested, making sure our routine doesn’t get dull.

Unpacking After Moving

After a move, unpacking after moving can surprise you. It's an efficient calorie-burning activity. Just spend 30 minutes carrying boxes and you'll get a significant workout.

Carrying Boxes Burns More

Choosing to move yourself can boost the calorie burn. You'll work your arms, legs, and core when you lift boxes. This makes moving a great workout.

Unpacking boxes for 30 minutes burns about 105 calories for someone at 125 pounds and 155 calories if you weigh 200 pounds4. But if you carry the boxes yourself, the benefits increase. At 125 pounds, you could burn 210 calories. For someone at 200 pounds, it could be 311 calories4.

For a more intense workout:

  • Pack your boxes so the weight is spread evenly. This helps you move boxes more effectively13.
  • Start with the heaviest items while unpacking. It keeps your heart rate up13.
  • Remember to drink water and take breaks. This keeps you going without getting too tired.
Think of unpacking after moving as a chance to shape up and enjoy your new space.

Have a positive attitude towards the moving exercise. Use smart strategies to turn it into a fun way to stay fit and build muscle.

Gardening and Yardwork

Gardening and yardwork are great for outdoor exercise and calorie-burning chores. They get you moving and working hard, helping with strength training and functional fitness.

Pulling Weeds

Pulling weeds is an excellent activity. It works your arms, shoulders, and core. Bending and squatting help your legs and glutes. In 30 minutes, a 125-pound person can burn about 139 calories. A 200-pound person can burn around 205 calories4. Weeding for half an hour can burn up to 150 calories, which is great calorie-burning chore14.

Planting Trees

Planting trees or shrubs is a full-body workout with cardio and strength training. It involves digging, lifting, and carrying, which works out your arms, legs, and core. In 30 minutes, a 125-pound person can burn about 135 calories. A 200-pound person can burn around 200 calories4.

Gardening and yardwork can burn up to 350 calories every hour. It's an excellent way to do outdoor exercise. Also, studies show that gardeners usually have a lower BMI. This points to the weight loss benefits of these activities7.

ActivityCalories Burned (125 lbs)Calories Burned (200 lbs)
Pulling Weeds (30 min)139205
Planting Trees (30 min)135200

The table shows how many calories you can burn while gardening and doing yardworkPulling weeds and planting trees are both great for weight loss and staying fit. These activities can help anyone burn lots of calories.

20 Amazing Ways To Lose Weight While Doing Household Chores

Adding physical activity to your daily household chores is a big plus for your weight loss journey. You can do everything from sweeping to gardening. This will help you burn calories and get fit.1 This way, you can get healthier and save money on the gym.

Adding healthy cleaning and active housework to your routine makes chores burn calories. This helps you lose weight at home instead of needing a gym.

An hour of sweeping and mopping can be like a good workout, especially if you do it often. Try things like lunges while you vacuum. These are great ways to turn your housework into exercise.1 Try these fitness hacks for housework. You might be surprised how much they help with weight loss.

Think of your chores as a chance to exercise at home. Look at them as functional fitness routines. This helps you lose weight without going to the gym. This household workout can be very powerful for reaching your weight loss goals.

  • Keep an eye on your waist circumference and waist-to-hip ratio. They should be in an ideal range for good health. For women, that's less than 35 inches and 0.8. Men should aim for under 40 inches and 0.9.1
  • Eat high-protein foods to help burn more calories. This can make you consume 400 fewer calories a day.2
  • Drinking water helps you burn more calories, especially if you drink 0.5 liters (17 oz). You could burn 24–30% more calories for an hour after. This helps with your weight loss.2

By making your chores burn calories and using fitness tips daily, you can build healthy habits. These habits help a lot with weight loss. And you won't need a gym or fancy gear.215

Increase Intensity for Better Results

To burn more calories at home, ramp up the effort. Work faster and use bigger movements. Clean by reaching further or adding moves like squats to your vacuuming. This makes chores a better calorie burner.

Work at a Quicker Pace

Making your chores quick and vigorous burns more calories. So, don't just clean, work hard at it. Clean surfaces hard and carry things quickly. This also keeps your heart pumping, boosting your overall health.

Stay Active for Longer Durations

If you want to burn more and improve your fitness, keep moving. Try to finish all tasks at once instead of splitting them up. This continuous effort is great for both burning calories and challenging your heart. It also grows your endurance.

Adding more effort to your chores makes them a great workout. It's all about putting in the work. By doing intense housework, you push closer to your fitness targets.

TaskCalories Burned (125 lbs/30 mins)Calories Burned (185 lbs/30 mins)
Sweeping & Mopping (low intensity)187278
Sweeping & Mopping (high intensity)244362
Vacuuming (low intensity)105155
Vacuuming (high intensity)166246

The table shows that working harder while you clean burns more calories. For example, high-intensity sweeping and mopping can burn up to 362 calories in 30 minutes for someone weighing 185 pounds. This is more than the 278 from low-intensity work.16

Stand More, Sit Less

Small changes in daily habits can really help with weight loss. I now try to stand more and sit less. I take breaks from sitting by standing up and moving every hour.4

Also, I prefer walking short distances instead of driving. I think about exiting the bus or train early to boost my step count. Doing these things can burn a lot of calories over time.4

By simply standing more and walking, I boost my activity levels. This helps me burn more calories without adding more exercise time.4

Choosing to stand over sitting boosts NEAT levels. NEAT is how we burn calories during daily activities. It includes things like fidgeting and walking.4


Looking at chores as more than just tasks changes everything. Now, they're calorie-burning activities. This viewpoint makes weight loss possible without the expensive gym gear. By adding functional fitness to my daily tasks, I get in shape and feel good. I also achieve more and feel proud.5 It's all about being creative and staying committed.

No more falling for weight loss tips that lead us the wrong way. Most of what we find when looking for advice is false.15 Mixing daily chores with my exercise routine means losing weight safely, at 1 to 2 pounds per week. This is what the experts at the Centers for Disease Control and Prevention recommend.15 It keeps the weight off and stops it from coming back too fast.

Tasks like sweeping, mopping, and vacuuming do more than just clean our homes. They work out several muscle groups and get our hearts pumping.5 Adding protein-rich foods to my diet helps a lot, especially in fighting obesity.15 Eating well, alongside weight loss success, leads to a healthy life.


How can I set realistic weight loss goals?

Evaluate what you want to achieve realistically. Talk to fitness experts or check yourself to set good goals.

How do I conduct a fitness assessment at home?

Weigh yourself and measure your waist and hips. Then, find your waist-to-hip ratio. This tells you about your body's makeup.

What is a healthy waist-to-hip ratio range?

For women, aim below 0.8 and men below 0.9. Women should have a waist under 35 inches, and men under 40 inches.

How many calories can I burn by sweeping and mopping?

Cleaning this way uses lots of muscles. It can burn many calories based on how much you weigh and how hard you work.

Can vacuuming be a calorie-burning workout?

Yes, vacuuming is good for burning calories. Add moves like lunges or squats to work your core more.

Is mowing the lawn with a push mower better for weight loss?

Mowing with a push mower burns more calories. It's better for weight loss than using a riding mower.

How many calories can I burn by washing my car by hand?

Scrubbing your car works your arms and core. It can burn about 135-200 calories in 30 minutes, depending on your weight.

Can changing bed linens be a calorie-burning activity?

Changing sheets involves movements that burn calories. It's a good way to work out without realizing it.

Is playing with my kids a good way to burn calories?

Playing actively with your kids is a fun way to burn calories. It helps you stay fit and connect with them.

How can I maximize calorie burn while raking leaves?

Rake leaves and then bag them to burn even more calories. This makes the task more effective for weight control.

Is washing dishes by hand a calorie-burning activity?

Handwashing dishes is good exercise for your upper body and core. It burns calories at a moderate rate.

Can household maintenance tasks like cleaning gutters and installing windows help with weight loss?

Tasks like these can involve a lot of movement. They offer a full-body exercise and help burn calories.

How can I increase calorie burn while walking my dog?

Walk your dog at different speeds to increase calorie burn. Try walking or jogging fast intervals.

Is unpacking after moving a calorie-burning activity?

Unpacking boxes and carrying them can burn many calories. It's an unexpected way to work out your entire body.

Can gardening and yardwork help with weight loss?

Tasks like weeding and tree planting work many muscles. They burn calories and keep your yard in shape.

How can I increase the intensity of household chores for better weight loss results?

Do set chores faster and with larger movements. This uses more energy and helps you burn extra calories.

Also, keep moving for longer periods while you work. It increases the exercise you get from your chores.

How can I increase my activity levels throughout the day?

Stand more and sit less throughout the day. Take walking breaks instead of always driving short distances to increase movement.

Source Links

  1. https://medical-news.org/15-amazing-ways-lose-weight-household-chores/6921/
  2. https://www.healthline.com/nutrition/30-ways-to-lose-weight-naturally
  3. https://timesofindia.indiatimes.com/life-style/health-fitness/weight-loss/weight-loss-household-chores-that-can-help-you-burn-calories/photostory/82372072.cms
  4. https://www.webmd.com/fitness-exercise/ss/slideshow-calories-burned-by-household-chores
  5. https://www.sparkleandshine.today/blog/can-house-cleaning-help-you-lose-weight/
  6. https://www.express.co.uk/life-style/health/1565270/how-to-lose-visceral-fat-aerobic-exercise-pushing-lawn-mower
  7. https://www.borntough.com/blogs/news/7-household-chores-that-burns-calories-like-workout
  8. https://www.everydayhealth.com/diet-and-nutrition/diet/tips-weight-loss-actually-work/
  9. https://www.ctvnews.ca/health/how-your-seasonal-chores-count-toward-your-fitness-goals-1.6621912
  10. https://nwmaids.com/home-cleaning-burning-calories-the-perfect-win-win/
  11. https://www.diamondpet.com/blog/health/weight-management/7-tips-to-help-your-dog-walk-away-the-pounds/
  12. https://wellness.illinoisstate.edu/downloads/living/100waystoaddsteps.pdf
  13. https://www.yourmodernfamily.com/how-to-unpack-quickly/
  14. https://www.daviddomoney.com/get-fit-gardening/
  15. https://www.medicalnewstoday.com/articles/324123
  16. https://pharmeasy.in/blog/7-best-exercises-to-lose-weight-at-home/