How to Burn Calories at Home: A Stay-at-Home Mom’s Guide to Fitness
Being a stay-at-home mom doesn’t mean you can’t stay active! With a little creativity, you can turn everyday chores into workouts, use household items as gym equipment, and even make fitness a fun family activity.
This busy mom workout plan is designed to fit into your daily routine, helping you stay strong, energized, and healthy.
Whether you’re following a structured mom workout schedule or just sneaking in movement throughout the day, these simple, effective tips will help fit moms burn calories and stay in shape—right at home!
Read: 50 Simple Weight Loss Habits for Stay-at-Home Moms
Table of Contents
1. Turn Cleaning into a Calorie-Burning Workout
Who says chores can’t be fun? Let’s turn your daily cleaning routine into a calorie-burning fiesta!
Vacuum Your Way to Fitness
Did you know that pushing a vacuum cleaner can burn up to 170 calories per hour?
That’s right! Next time you’re cleaning up after the kiddos, put on your favorite tunes and dance while you vacuum.
It’s like a party, but with less mess and more burn!
Scrub-a-dub-dub, Calories in the Tub
Cleaning the bathroom might not be your favorite task, but it’s a great way to work those arm muscles.
Scrubbing the tub can burn around 200 calories per hour.
Think of it as an arm workout with the bonus of a sparkling clean bathroom!
Calories Burned During Cleaning Activities
| Cleaning Activity | Calories Burned per Hour |
|---|---|
| Vacuuming | 170 |
| Scrubbing the tub | 200 |
| Mopping floors | 150 |
| Dusting | 130 |
2. Dance Party with the Kids
Who needs a gym when you have a living room and some energetic kids? Turn up the music and have a dance party with your little ones!
Shake It Off
Dancing is a fantastic way to burn calories and have fun with your kids. A 30-minute dance session can burn up to 200 calories.
Plus, it’s a great way to bond with your children and teach them the importance of staying active.
Dance-Along Videos
Can’t think of any moves? No problem! There are tons of fun dance-along videos on YouTube that you and your kids can follow.
From silly animal dances for the younger ones to hip-hop routines for the older kids (and you!), there’s something for everyone.
3. Stair-Stepping to Success
Got stairs in your house? You’ve got a built-in StairMaster!
Step It Up
Try this simple workout: Go up and down the stairs for 10 minutes.
You’ll be surprised at how quickly your heart rate goes up.
This high-intensity exercise can burn up to 100 calories in just 10 minutes!
Laundry Basket Lifts
Kill two birds with one stone by combining laundry duty with a workout.
Carry a basket of laundry up and down the stairs.
It’s like weight training and cardio all in one!
4. Kitchen Counter Workouts
Your kitchen isn’t just for cooking – it’s your new gym!
Counter Push-Ups
While waiting for your coffee to brew or the microwave to ding, do some counter push-ups.
Place your hands shoulder-width apart on the counter, step back, and lower your chest to the edge of the counter.
Push back up and repeat. It’s a great way to tone your arms and chest!
Calf Raises
Waiting for water to boil? Do some calf raises! Stand on your tiptoes, hold for a few seconds, then lower back down.
Repeat until your pasta is ready. Your legs will thank you!
Kitchen Counter Workout Plan
| Exercise | Sets | Reps | Target Area |
|---|---|---|---|
| Counter Push-Ups | 3 | 10-15 | Arms, Chest |
| Calf Raises | 3 | 20-30 | Calves |
| Counter Squats | 3 | 15-20 | Legs, Glutes |
| Tricep Dips | 3 | 10-15 | Triceps |
5. Playtime Fitness
Who says playtime is just for kids? Join in the fun and burn some calories while you’re at it!
Backyard Olympics
Set up a mini obstacle course in your backyard or living room. Use household items like pillows, stuffed animals, or cardboard boxes.
Race with your kids through the course – they’ll love seeing mom get in on the action!
Hide-and-Seek Squats
During a game of hide-and-seek, add in some squats while you count. Your kids will be none the wiser, and you’ll be working those leg muscles!
6. Commercial Break Challenges
Turn TV time into fitness time with these quick commercial break exercises!
Ad Break Ab Crunches
During each commercial break, do as many crunches as you can. By the end of your favorite show, you’ll have given your core a great workout!
Jumping Jack Challenge
See how many jumping jacks you can do in a single commercial break. Try to beat your record each time!
Commercial Break Workout Plan
| Commercial Break | Exercise | Duration |
|---|---|---|
| 1st Commercial | Jumping Jacks | Entire break |
| 2nd Commercial | Ab Crunches | Entire break |
| 3rd Commercial | Wall Sits | 30 seconds |
| 4th Commercial | High Knees | Entire break |
7. Nap Time HIIT
When the kids are napping, it’s the perfect time for a quick High-Intensity Interval Training (HIIT) session!
Living Room Circuit
Create a circuit of bodyweight exercises you can do quietly. Try 30 seconds each of:
- Squats
- Push-ups (on knees if needed)
- Lunges
- Plank hold
Repeat the circuit 2-3 times for a full-body workout that’ll leave you feeling energized!
Silent Burpees
Burpees are great for burning calories, but they can be noisy.
Try this quiet version: Start in a standing position, slowly lower into a squat, place your hands on the floor, step (don’t jump) your feet back into a plank, step them forward again, and slowly stand up. It’s just as effective, but won’t wake the kids!
8. Laundry Day Lunges
Turn laundry day into leg day with these simple moves!
Basket Squats
Hold your laundry basket at chest level and do squats as you sort clothes. It’s like weightlifting, but with a purpose!
Folding Lunges
For each item you fold, do a lunge. Alternate legs to keep things balanced. Your legs will feel the burn, and your clothes will be neatly put away!
9. Yoga for Calm and Calories
Yoga isn’t just for relaxation – it can be a great calorie burner too!
Sun Salutations
Start your day with a few rounds of sun salutations.
This flowing sequence of poses can burn up to 230 calories in 30 minutes while also helping you feel centered and ready for the day ahead.
Bedtime Stretch
End your day with some gentle yoga poses. Not only will it help you wind down, but it’ll also keep your metabolism active while you sleep.
Calories Burned During Yoga
| Yoga Style | Calories Burned per Hour |
|---|---|
| Hatha Yoga | 175 |
| Vinyasa Flow | 445 |
| Power Yoga | 300 |
| Restorative Yoga | 150 |
10. Make It a Family Affair
Get the whole family involved in burning calories at home!
Family Fitness Challenge
Create a weekly family fitness challenge. Maybe it’s who can do the most push-ups, or who can hold a plank the longest.
Make it fun and give out silly prizes to keep everyone motivated!
Active Video Games
If your kids love video games, try active ones that get everyone moving.
Dance games or sports simulations can be a fun way to burn calories together.
Household Items as Exercise Equipment
Who needs a fancy gym when you’ve got a house full of “exercise equipment” disguised as everyday items?
Here’s a list of common household objects you can use to amp up your at-home workouts:
- Stairs – Your built-in StairMaster for cardio and leg workouts
- Chairs – Perfect for tricep dips, step-ups, and elevated push-ups
- Water bottles or milk jugs – Instant dumbbells for strength training
- Towels – Use on smooth floors for sliding lunges or mountain climbers
- Laundry detergent bottles – Great for kettlebell-style exercises
- Broom or mop – Ideal for balance exercises and stretching
- Backpack – Fill it with books for weighted squats or lunges
- Couch cushions – Use for unstable surface training to engage your core
- Canned goods – Small weights for arm exercises or wrist strengthening
- Jump rope – If you have one, it’s excellent for cardio (just watch out for the chandelier!)
- Bath towels – Roll them up for yoga blocks or use for resistance training
- Dining room table – Perfect for modified push-ups or planks
- Walls – Great for wall sits or elevated push-ups
- Books – Use a sturdy hardcover for small stepping exercises
- Blankets – Lay them out for your yoga or pilates session
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Remember, always use these items safely and ensure they’re stable before incorporating them into your workout. With a little creativity, your entire house becomes your personal gym!
Conclusion
See? Burning calories at home doesn’t have to be boring or time-consuming!
With this busy mom workout plan, you can stay active and make fitness a part of your daily routine. These fun and practical ideas help you stick to a mom workout schedule, turning everyday activities into an effective workout for moms. Remember, every little bit counts!
Even if you can only squeeze in a few minutes here and there, it all adds up to a healthier, happier you.
So put on your comfy clothes, gather the kids, and start your mom fitness journey today. Stay strong, stay active, and enjoy being one of the many fit moms making health a priority!
FAQs
How many calories can I burn doing household chores?
It varies, but on average, you can burn 150-300 calories per hour doing tasks like vacuuming, mopping, or scrubbing.
Is it possible to get a good workout with just bodyweight exercises?
Absolutely! Bodyweight exercises like push-ups, squats, and lunges can provide an excellent full-body workout.
How often should I exercise to see results?
Aim for at least 150 minutes of moderate-intensity exercise per week, spread out over several days.
Can I lose weight just by exercising at home?
Exercise is important, but for weight loss, you’ll also need to pay attention to your diet. Combine your at-home workouts with a balanced, nutritious eating plan for best results.
What if I don’t have time for a full workout?
Even short bursts of activity can be beneficial. Try to incorporate 5-10 minute mini-workouts throughout your day.
