Clean Your Way Fit

Feel better about your body and your house all at once. Yes, you now can have a clean house and a fit body. I have built you a workout plan for cleaning your house in a week that will get your upper, lower body and abdominals all in one week. You can burn more than 500 calories in an hour depending on your weight and height.          

According to a new survey by the Discovery Channel, many of us find cleaning our homes ‘mentally therapeutic’ and say it helps us feel in control of our lives. The good news is that a clean house equals a fit person.

Cleaning the house now can be your workout for the day. Make sure to put a lot of effort into your cleaning and get the house polished, dusted, mopped and vacuumed. All these moves workout your arms, legs and abs. You won’t just building muscles but also working on your cardio as you go up and down the stairs, cut the grass in your lawn, and mop the floors. Bending and stretching, for example, when you make the bed, wash windows or do the laundry are good for toning thighs and improving flexibility.

Calories burnt in 1 hour*

This is approximately how many calories you can burn with just getting your house and lawn done. You may burn more calories than this depending on your height and weight. With a clean house comes a fit body and you can feel good about skipping the gym to get your house in order.

Walking at a moderate pace: 287, Vacuuming 193.7, Dusting 173.6, Scrubbing 66, Mowing the lawn, gardening, weeding 287.8, Mopping 193.7, Washing the car 234, Washing the windows 180.3, Painting the walls 133.2, Walking up & down stairs, moderate 516.3




  • Make beds
  • Water plants
  • Wipe down bathroom counters
  • Empty dishwasher


  • Chore of the day (below)
  • Load dishwasher or wash dishes
  • Wipe down kitchen counters
  • Take out the trash
  • Quick sweep or vacuum
  • Spot clean kitchen floor with mop
  • Clean up living room


Monday: Vacuum every inch of the house

Tuesday: Clean glass, mirrors and windows

Wednesday: Scrub toilets, shower and tubs, cut grass

Thursday: Mop the floors

Friday: Laundry

Saturday: Swing Day


1st Wipe down all furniture and cabinets

2nd Scrub oven or turn on auto clean, scrub microwave and fridge

3rd Wipe down all walls, moldings and doors as well as spot paint

4th Spot clean upholstery, carpets and rugs


Make sure to clean for an hour or more and as your house is becoming more put together and clean you are becoming more fit and healthy. A clean house always makes people feel more like eating healthy, exercising more, and just feeling better about life. Stop leaving the house a mess and start cleaning it for your workout. Also stop feeling guilty you can’t make it to the gym because you cleaned the house.

NOTE: If you do have time to go to the gym you should add in more exercises to make sure to target any problem areas you want to work on.



About Michelle M. Freeman

Nationally Certified Personal Fitness Trainer Michelle M. Freeman. TOUCH, SEXY and WILD WORKOUTS you will LOVE With this EXTREME FITNESS way of exercising you will grow stronger and your mind sharper. Most of these exercises you will learn can be done in any open space with no equipment at all; the rest can be done either with found objects like stones and logs, or with basic gym equipment like medicine ball and kettlebells. Studies have suggested that body weight training is more effective for weight loss than using machines. You will suffer fewer injuries and have greater improvements in your fitness level. Get ready for monthly fitness tests, including body fat percentage and test of aerobic fitness. Use of this site is subject to our terms of service and privacy policy. All material provided on this website is provided for informational or educational purposes only. Consult a physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition. Disclaimer You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk. Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material. If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.
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