Here's how to turn your housework chores into exercises to burn calories, tone up and keep fit. The key is to take advantage of every movement you make. Make a conscious effort to contract your stomach muscles (it's like a stomach crunch without having to do the action of a crunch), keep your knees slightly bent and maintain good posture throughout.

Warm-up

Put on your favourite music and start with some light housework, such as straightening and picking things up, or dusting for three to five minutes. You know you've warmed up enough when your joints feel looser and your muscles are flexible but you're not breaking a sweat.

Laundry squats

Target: legs, buttocks and thighs: Slowly squat when picking up dirty laundry. Keep your back straight and your heels on the floor. Don't let your upper back tilt forward. Include one squat for every piece of laundry you put into the basket.

Shelf-organising thigh buster

Target: calves, thighs and buttocks: Step up and down a short stepladder (three or four steps) 10 times, alternating your feet. While you're up there, dust a shelf or two. You can also do this exercise while organising your cupboards or rearranging the books in your bookcase.

Making the bed

Target: upper body: Making a bed uses up lots of energy. Taking off the sheets, turning the mattress, pulling the sheets straight, and plumping up pillows and duvets are all great calorie burners.

Scrubbing the floor

Target: arms and tummy: Scrub your sink, bathroom or kitchen floor by hand, not a mop. The harder you work, the better. Push yourself even more by extending your torso and exaggerating your arm movements.

Finish off with a five to 10-minute cool-down, stretching as you reach to put away the dishes.