Spring Clean Your Life (and Work Out While Doing It)

Dust bunnies glistening under the (finally!) glorious spring sunshine? Instead of grabbing the broom and dustpan, try this total body tone-up, created specifically for SELF by Carolyn Barnes of Taskercise. And because no great workout is complete without a kickass playlist, we've got your tunes covered, too, thanks to the creative folks at Beats Music.
by Jacqueline Risser

Courtesy photo
Courtesy photo

Carolyn Barnes, a former professional dancer, certified Pilates and fitness instructor, and overall busy woman, created Taskercise as a way to sneak exercise into her packed day while also completing run-of-the-mill tasks. She shared her top time-saving moves with SELF, so you can skip the "didn't make it to the gym" regret--and spruce up your crib while getting your sweat on.


First Up: Windows or Mirror

Where You'll Feel The Burn: Chest, arms, core, butt and calves

Grab your favorite window/mirror cleaner and some paper towels. Stand with feet shoulder-width apart about an arm's length from a mirror or window, spray bottle in left hand, paper towel in right hand. Engage abs as you lower into a squat, keeping weight in heels and knees behind toes, and spray mirror. Hold squat as you clean the mirror, making 8 large clockwise circles with right hand, pressing firmly and keeping shoulders square. Stand, switch arms and repeat, making counterclockwise circles with left hand. Clean higher surfaces by standing on balls of feet and squeezing glutes, making 8 circles with each hand.

Carolyn's pro tip: Make sure you keep your spine straight, abs engaged and weight on your heels while squatting.

Next Up: Vacuum

Where You'll Feel The Burn: Butt, thighs, calves and abs

Stand with feet shoulder-width apart behind vacuum, right hand on handle. Step forward with right foot into a lunge, keeping knees behind toes. As you move vacuum back and forth, pulse up 4 times, keeping weight on right foot. Switch legs and repeat as you move to the next section, continuing until vacuuming is done.

See more: 6 Moves To Resize Your Butt and Thighs

Next Up: Swiffer (Or Old-School Mop)


Where You'll Feel The Burn: Core, thighs and butt

Stand with feet about shoulder-width apart, holding a mop/Swiffer with both hands. Lower into a plié, bending knees about 90 degrees, toes turned out, back straight, pelvis tucked under you and weight on heels. Hold plié and engage abs as you extend arms to mop back and forth 4 times. Stand, move to another area and repeat, continuing until floor is mopped. Make it harder: Add pulses while in plié as you mop.

Pro tip from Carolyn: If you press firmly down on the ground with your Swiffer, you'll create a greater resistance, engaging your abs and giving your floor a more effective scrub. Don't forget to keep your spine straight!

Finish Up With: Laundry

Where You'll Feel The Burn: Shoulders, triceps, back, core, butt

Stand with feet shoulder-width apart, shoulders down and back straight, holding a full laundry detergent bottle in right hand. Engage abs as you step forward with right foot into a lunge, knees behind toes. Inhale as you curl detergent bottle up to shoulder, elbow close to side. Exhale, lowering bottle and extending it behind you. Pulse upward 8 times, engaging the triceps. Curl and pulse again for 1 rep. Switch sides; repeat.

Pro tip from Carolyn: Don't only use this move on a spring cleaning day -- give your arms a quick tone-up with your detergent dumbbells any time you do your laundry!

See more: Look Better Naked

As for your playlist...

Here are 5 must-listen-to mixes courtesy of Beats Music

If you crave...

* Miley Cyrus, Demi Lovato and Katy Perry, try "Spring Cleaning: Let The Sun Shine"
* Sugarland, Zac Brown Band and George Strait, try "Happy, Happy, Happy: Spring Cleaning Mix"
* Maroon 5, Sara Bareilles and Rixton try "Spring Cleaning: Pop Hits"
* Martin Garrix, Axwell and Showtek, try "Spring Cleaning: Dance"
* Lady Antebellum, Jason Aldean and Darius Rucker, try "Ain't Goin' Nowhere: Spring Cleaning Mix"

Want a DIY playlist? Generate one of your own using "The Sentence" function in the Beats Music app. Select "Spring Cleaning" as your activity, then answer three more questions about your location, surroundings, and current music vibe, and the app will curate a collection of songs just for you.

Happy spring, y'all.

More from SELF:
Drop Two Pounds in One Week!
The 24-Minute At-Home Boot Camp
20 Superfoods For Weight Loss
Secrets To Firing Up Your Metabolism