Ready to revolutionize your exercise routine? Look no further than HOUSEWORK, a dynamic fitness program that blends Pilates, HIIT, and electrifying house music. Conceived by Sydney Miller, HOUSEWORK offers a unique approach to working out, designed to sculpt your body, boost your confidence, and make fitness feel less like a chore and more like a party.
What is HOUSEWORK?
HOUSEWORK is a musically-driven workout that combines Pilates-based exercises with high-intensity cardio. Sydney Miller, a former SoulCycle instructor, launched HOUSEWORK in 2017, creating a workout that’s both challenging and fun. It’s a full-body workout that utilizes resistance bands, light weights, and gliders to tone every muscle group. Think mat Pilates meets HIIT, all set to the beat of house music.
The HOUSEWORK Experience
A Unique Blend of Fitness Styles
HOUSEWORK distinguishes itself from traditional Pilates with its faster pace and dynamic, choreographed sequences. Instead of slow, controlled movements, HOUSEWORK integrates high-energy movement, creating a workout focused on rhythm, coordination, and focus.
Class Structure
A typical 50-minute HOUSEWORK class is broken down into song-long “flows,” including:
- Warm-up
- Plank challenge
- Abs on the mat
- Booty on the mat
- Upper body cardio
- Slider lunge series
- Slider abs
- Cardio finisher
This structure is designed to keep your mind and body connected, ensuring you stay present and engaged throughout the workout.
Community and Vibe
HOUSEWORK has cultivated a strong virtual community known as the #SydSquad. This community provides support and accountability, helping members stay on track with their fitness goals. The vibe is upbeat and energetic, leaving you feeling pumped up and ready to take on the day.
Benefits of HOUSEWORK
Full-Body Toning
HOUSEWORK targets every muscle group, ensuring a comprehensive workout that tones your entire body. The combination of Pilates, strength training, and cardio sculpts your physique from head to toe.
Increased Strength and Endurance
By integrating HIIT and strength training, HOUSEWORK helps build both strength and endurance. You’ll notice improvements in your ability to push through challenging exercises and maintain energy levels throughout the day.
Improved Cardiovascular Health
The cardio bursts in HOUSEWORK elevate your heart rate, improving your cardiovascular health. Regular HOUSEWORK sessions can contribute to a healthier heart and increased stamina.
Enhanced Confidence and Mood
Sydney Miller emphasizes that the main goal of HOUSEWORK is to make people feel confident and have fun. The combination of music, movement, and community fosters a positive environment that boosts your mood and self-esteem.
How to Incorporate HOUSEWORK into Your Routine
In-Person Classes
While HOUSEWORK began in New York City, it has expanded to other locations, including Miami. Check the HOUSEWORK website or app to find in-person classes near you.
Virtual Classes
For those who prefer to workout from home, HOUSEWORK offers virtual classes via Zoom and the HOUSEWORK app. These classes bring the energy and community feel of an in-studio workout to the comfort of your own living room.
HOUSEWORK App
The HOUSEWORK app provides access to a variety of on-demand workouts, ranging from 10-20 minute targeted sessions to 30-50 minute full-body workouts. The app also includes a 28-day challenge to help you jumpstart your fitness journey.
Turning Everyday Chores into a HOUSEWORK-Inspired Workout
Even if you can’t make it to a HOUSEWORK class or virtual session, you can still incorporate its principles into your daily life by turning everyday chores into a workout.
The Concept of “Exer-Cleaning”
“Exer-cleaning” involves adding exercise-like movements to your housework routine to increase your heart rate and burn more calories. By exaggerating motions and picking up the pace, you can transform mundane tasks into effective workouts.
Chore-Specific Exercises
- Vacuuming and Mopping: Step into a full lunge each time you reach the vacuum or mop forward. Bring your legs back together as you pull the vacuum or mop back.
- Cleaning Windows: Lunge from window to window and add extra trips up and down a stepladder to keep your lower body muscles working.
- Dusting or Washing Baseboards: Extend one arm to clean or wipe surfaces and alternate sides. For an extra challenge, extend the opposite leg behind your body as you would in a bird-dog exercise.
- Tidying and Carrying: Use a walking lunge to ascend stairs while carrying a laundry basket or cleaning tools.
- Scrubbing the Floor: Scrubbing the floor on your hands and knees gives you more of a workout than mopping.
- Gardening and Yard Work: Gardening, weeding, and cultivating can burn a significant number of calories. Mowing the lawn with a push mower and shoveling snow are also great ways to get a workout while maintaining your yard.
General Tips for Maximizing Your Housework Workout
- Warm-up: Before you start, turn on some lively music that gets you amped up and ready to rock.
- Engage Your Core: Maintain proper posture and engage your core muscles throughout your chores.
- Increase Intensity: Work at a brisk pace and use larger muscle groups to maximize your calorie burn.
- Incorporate Intervals: Alternate between periods of intense activity and lighter tasks to boost your calorie burn and cardiovascular fitness.
- Add Resistance: Carry heavy laundry baskets or wear wrist weights to increase the challenge.
- Use Proper Form: Maintain proper alignment while reaching and cleaning to prevent strain.
Calorie Burning Potential
Depending on the intensity and duration of your chores, you could burn 100-300 calories per hour. Vacuuming for an hour can burn around 190 calories for a 150-pound person.
Is Housework a Substitute for Traditional Exercise?
While turning housework into a workout can be a great way to stay active, it’s not a complete substitute for traditional exercise. A 20-minute full-body workout will likely be more effective than simply doing housework. However, incorporating housework into your routine can help you meet recommended activity levels and contribute to overall health.
Other Ways to Turn Up The Volume On Your Workout
Besides HOUSEWORK and “exer-cleaning,” here are some other ways to add excitement and enjoyment to your fitness routine:
- Find a workout buddy: Working out with a friend can provide motivation and accountability.
- Set realistic goals: Setting achievable goals can help you stay on track and motivated.
- Reward yourself: Celebrate your accomplishments with a healthy reward.
- Don’t be afraid to experiment: Try new activities and find what you enjoy.
- Listen to your body: Rest when you need to and don’t push yourself too hard.
A Final Word
HOUSEWORK offers a fresh and exciting approach to fitness, blending Pilates, HIIT, and house music into a workout that’s both effective and fun. Whether you attend a class, stream a virtual session, or simply turn up the music while doing chores, HOUSEWORK can help you sculpt your body, boost your confidence, and transform your perspective on exercise. So, ditch the dread and embrace the beat – it’s time to make fitness a party with HOUSEWORK.
