How to burn 600 calories cleaning your house: Research reveals the most demanding chores (and why two hours of cleaning is better than a 5km run)

  • Good Housekeeping Institute tested how many calories are burned doing chores
  • Participants burned roughly 600 calories by doing just two hours of housework
  • Window cleaning was the most intense activity, with 115 burned in 20 minutes
  • Total amount was nearly twice as much as the 374 lost during a 5km run 

By Stephanie Linning for MailOnline

Published: | Updated:

Forget going to the gym or signing up for yoga, new research suggests you can stay in shape by simply doing the housework.

A study by the Good Housekeeping Institute (GHI) found that dusting, mopping and cleaning the bathroom are all effective ways to burn calories without leaving the house.

Results showed that people burned an average of 600 calories doing just two hours of intense household chores - nearly double the 374 calories burned during a 5km run - with window cleaning topping the list as the most taxing task. 

At home workout: Research from the Good Housekeeping Institute revealed that window cleaning was the most demanding chore in terms of the number of calories burned. File image

At home workout: Research from the Good Housekeeping Institute revealed that window cleaning was the most demanding chore in terms of the number of calories burned. File image

Results: A table breaking down the calories shows how homeowners could burn some 600 calories by cleaning the house for two hours - nearly double the amount burned on a 5km run

Results: A table breaking down the calories shows how homeowners could burn some 600 calories by cleaning the house for two hours - nearly double the amount burned on a 5km run

Researchers from the GHI fitted participants with FitBit Flex 2 fitness trackers, which measured the amount of energy expended as they carried out common chores.

They then calculated the average number of calories burned during a 20 or 40-minute session to determine the most demanding work out.   

Deep clean: Mopping the floor came in second place with 107 calories burned in 20 minutes

Deep clean: Mopping the floor came in second place with 107 calories burned in 20 minutes

Breaking a sweat: Cleaning the bathroom for just 20 minutes can burn roughly 100 calories

Breaking a sweat: Cleaning the bathroom for just 20 minutes can burn roughly 100 calories

Window cleaning topped the list, with participants burning an average of 115 calories in just 20 minutes. 

Mopping the floor came in second place with 107 calories burned while cleaning the bathroom burned 100 calories - the equivalent to two KitKat fingers.

Meanwhile a 40-minute dusting session burned nearly 200 calories.

Reaching your goals: Participants burned close to 200 calories during 40 minutes of dusting

Reaching your goals: Participants burned close to 200 calories during 40 minutes of dusting

While vacuuming came at the bottom of the list, participants still burned an average of 86 calories in just 20 minutes.

The results show that there can be hidden benefits to giving the house an 'autumn clean' as the cooler weather starts to set in, according to the GHI.  

GHI cleaning expert Verity Mann said: 'Unfortunately, there are some labour-intensive chores that need to be done but the good news is that you will be getting fit while you're doing them.' 

Least strenuous: Vacuuming came at the bottom of the list but still burned 86 calories

Least strenuous: Vacuuming came at the bottom of the list but still burned 86 calories

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