I’m a personal trainer… How to lose 1kg in a month without even leaving the house – absolutely NO workout required

IF you want to shift some weight, it’s time to get moving. But finding the time and motivation is the problem, whether it’s because you’re busy, injured or in poor health. We all know exercise is good for us; it keeps diseases at bay, ones that blight our old age – dementia, heart problems, stroke and more. Lucy Gornall reveals how you can lose up to 12kg in a year without doing exercise Credit: Olivia West England’s chief medical officer, Professor Chris Whitty, says any exercise is better than none, due to the harms of sitting for long periods. Brits spend nearly seven hours sitting on a typical weekday, with one in five racking up ten hours or more, according to research by Vitality. Small amounts of movement add up – and can help hit the NHS targets set by the CMOs. Since 2011, the advice has been 150 minutes of exercise per week – less if it’s vigorous (75 minutes) – and muscle-strengthening activity twice a week. It’s unchanged today, but there is now more of a focus on why small amounts of movement add up over a lifetime, such as taking the stairs rather than the lift or walking to the shops. Still unconvinced? As a personal trainer, I’ve worked out how many calories a 70kg woman would burn doing some mundane chores, using the metabolic equivalents, also known as METs, which measure how much energy an activity burns compared to sitting still. Given you need to burn 3,500 calories to lose one pound of fat, you could lose 1kg a month – or 12kg in a year – just by getting up more. HOOVER LUNGE BURN: 314 calories in 30 minutes, twice a week Burn calories with a brisk vacuum, and try forward and reverse lungeing as you move the hoover around Credit: News Group Newspapers Ltd A brisk vacuum can be surprisingly tough. All that pushing and pulling will get your heart pumping more than you think. Will Duru, Personal Trainer and founder of training app, 12Reps, says: “Make it harder by forward and reverse lungeing (dropping your knees to the floor) instead of walking as you move the hoover around. “Your lower body has some of your biggest muscles, so working them harder will increase your calorie burn.” The stairs can be a particularly challenging area to hoover; try carrying the hoover up the stairs as you go, to work your arms. Moving quicker will increase the intensity, and why not finish off with a mop? GREEN FINGERS BURN: 420 calories in one hour Weeding and mowing the lawn are moderate-intensity activities that will work every muscle in your body Credit: News Group Newspapers Ltd Weeding, digging, raking and mowing the lawn; these are moderate-intensity activities that will work up a sweat and work every muscle in your body. Will says: “Rather than bending down when pulling out the weeds, try dropping into a low squat instead to work your lower body muscles. “Make sure you switch positions too, so that you’re not just overworking one part of your body.” SCRUB-A-DUB-DUB BURN: 88 calories in 15 minutes Scrub your bathroom tiles to work your arms, core and shoulders Credit: Olivia West Dirt and grime quickly build up in the grout between tiles, plus bathroom tiles specifically are prone to limescale marks. Will says: “The harder you scrub, the more you’ll work your arms, core and shoulders, which racks up a bigger calorie burn. “Use both hands to balance out the work. “Try scrubbing hard and fast for 30 seconds, then slowing it down for 30. Short bursts of work allow you to work harder and make your heart rate soar.” “For areas low down, get into a squat position rather than bending; this will keep your lower body muscles under tension, forcing them to work harder. Plus, it saves your back from straining.” MOP IT UP BURN: 263 calories in 45 minutes Grab a floor wipe, ditch the mop and get on your knees to work your core Credit: News Group Newspapers Ltd If you want to work your core, ditch the mop and get on your knees! Grab a floor wipe and kneel on the ground, wiping the floor in large, circular motions. You can make this harder by lifting your knees off the ground and getting into a full plank position. Will says: “A strong core is essential for every movement you do, as well as helping your posture and avoid back injuries.” DITCH THE DISHWASHER BURN: 35 calories in 15 minutes. Done every day, you’ll burn 245 calories Try calf raises as you’re washing up dishes by rising up onto your tiptoes to give your body a workout Credit: News Group Newspapers Ltd Skipping the dishwasher could give your body – and arms in particular – a workout. Will says: “The dirtier your plates and pans, the more vigorously you have to scrub and the more you’ll be working your biceps and shoulders. “Make your lower body work too: try calf raises as you’re washing up by rising up onto your tiptoes, before lowering back down slowly. “Try working your balance too, which is something that naturally declines with age. “Stand on one leg as you wash the dishes, then, when you are tired, swap legs.” BOILING POINT BURN: 28 calories in 3 minutes. But if you do this every day, you’ll burn 196 calories Lift your knees up high, alternating as quickly as you can for three minutes as you’re waiting for the kettle to boil Credit: News Group Newspapers Ltd In the three minutes that it takes your full kettle to boil, you can get your heart rate soaring and blast some easy calories. Will says: “Stand on the spot then lift your knees up high, alternating as quickly as you can. Aim to go for as long as you can. “Pump your arms for extra intensity.” STAIR CLIMBER BURN: 103 calories (for 10 minutes over the day) Instead of using the lift, walk up the stairs to burn more calories Credit: News Group Newspapers Ltd IF you’re used to taking the lift or standing still on the escalator, try walking up stairs instead. Although the calorie burn is moderate, every flight of stairs contributes to potentially hundreds of calories burned per week. “If you want to increase the calorie burn, walk up the stairs a little quicker or try taking the stairs two at a time to work your lower body a little harder,” says Will. WALK IT OFF BURN: 61 calories Instead of driving, try walking vigorously to get your heart rate up Credit: News Group Newspapers Ltd Turn short journeys into calorie-burning opportunities. Not only does skipping the car save on fuel, but you’ll rack up precious exercise minutes too. “Walking vigorously will get your heart rate up and burn more calories,” says Will. “It also breaks up long periods of sitting down. If you’ve just eaten, a short walk is also a great way to help your food digest.”