Fitness Articles

8 Workouts You'll Love if You Hate to Sweat

Don't Sweat It! These Perspiration-Free Workouts Deliver

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Get started tip: Take the plunge for the first time.
It doesn't get much easier or more natural than walking. You can walk outdoors, indoors or on the treadmill. It doesn't really matter where you are as long as you get moving. Research shows that walking may help just about every health ailment you can think of. It reduces heart attack risk, manages weight, controls blood pressure, lengthens life span and reduces your risk of breast cancer—just to name a few. The other great thing about walking is that it can be as intense as you want it to be. You just want to make sure that you're walking at a fast enough pace to be slightly out of breath while still being able to hold a conversation. As long as it's not 80 degrees outside or in your climate-controlled health club, you shouldn't break much of a sweat.
Get started tip: Read up on SparkPeople's comprehensive Walking Guide.
Cleaning the House
Doing chores around the house definitely feels like work, but did you realize that it could be considered a workout, too? Talk about multitasking! Light housework such as dusting, taking out the trash, organizing and changing the sheets burns about 170 calories an hour for a 150-pound person. Heavier, more intense chores such as sweeping the floor, washing windows, scrubbing the floors and cleaning out the garage can burn more than 250 calories an hour. And it doesn't just have to be in the home. Working in the yard can burn serious calories, too. Pushing a power mower for 20 minutes burns about 95 calories, and raking can burn 137 calories in 30 minutes.
Get started tip: Turn house cleaning into a home workout.
Tai Chi
As mentioned in the study above, Tai Chi is a very gentle, meditative activity that is rooted in martial arts. One 30-minute session of Tai Chi burns about 84 calories for a 150-pound man or woman and can result in both fitness gains and stress reduction. The ancient Chinese form of exercise promotes balance, coordination and stretching—all good things for your health!
Get started tip: Check your local health club, martial arts studio or community recreation center for a beginning Tai Chi class to see if it's the right activity for you. You can even purchase or rent a Tai Chi workout DVD!
Strength Training
On SparkPeople, we often tout the benefits of strength training. After all, lifting weights builds muscles, boosts metabolism and helps you to do everyday activities more easily. But the best part of strength training to those who don't like to sweat? It doesn't have to take a lot of time or a lot or perspiration to get your lift on. In fact, by doing a few push-ups, squats, lunges and triceps dips, you can get a full-body strength workout in less time than it takes you to shower—which you won't need to do if you take a quick 30-second break between moves to keep your heart rate down to a no-sweat level.
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About The Author

Jennipher Walters Jennipher Walters
Jenn is the CEO and co-founder of the healthy living websites, and A certified personal trainer, health coach and group exercise instructor, she also holds an MA in health journalism and is the author of The Fit Bottomed Girls Anti-Diet book (Random House, 2014).

See all of Jenn's articles.

Member Comments

  • I *definitely* sweat in the pool. To the point where even after a cool down and a shower, I'm still often sweating.

    But that said, I also swim between two and three miles in 60-90 minutes, so it's definitely dependent on your level of exertion. - 11/21/2015 5:46:30 PM
  • I sweat doing all of these - including swimming laps. If you don't think you sweat swimming, think again. - 8/6/2015 10:49:37 AM
  • If you do any of these activities (exercises) you're going to sweat. The question is how much? - 8/6/2015 10:19:15 AM
  • Folks who live in the south sweat without any workout involved. . . . - 7/3/2015 8:09:27 AM
  • Maybe certified fitness trainers don't sweat during most of the exercises listed, but for those of us still trying to get in shape, let alone in GOOD shape, they're definitely perspiration inducing.

    Here's to pools, fans, & air conditioning. - 6/14/2015 2:06:03 PM
  • I sweat during most of these-- even things like yoga-- holding downward dog for more than 20 seconds causes me to (lightly) sweat. - 3/13/2015 8:46:53 AM
  • Walking totally leads to sweat. And it's kind of funny cleaning your house/apartment is on here when it's not like we can track that.

    But then, I don't mind sweating. - 3/12/2015 11:57:38 AM
  • I do not mind sweating while I am doing a workout. Love swimming it is good excerise for the entire body to :) - 8/25/2014 1:49:49 PM
    Three years ago I could not swim at all. My husband worked with me and showed me that if I blew air out while under water I would be able to swim as he thought I had a good stroke. With some practice I now swim a mile 2 to 3 times a week. I do find doing laps relaxing and enjoy the water. I do not swim fast (a mile in 1 hr and 20 minutes) but find a rythym and keep going. Like so many I cannot run anymore after neck and back surgery and of course sore knees. I learned to swim at 59 so it is never too late. - 8/17/2014 10:25:50 AM
    Doing housework is definitely a big work-out especially for big girls like me.
    I find it's a work-out I can stick to consistently: cleaning the bathroom, cooking (standing in a hot kitchen for more than an hour makes me sweat!) and washing dishes, vacuuming, dusting, and rearranging furniture.

    Thanks for the good advice, sparkpeople. - 8/13/2014 6:16:01 PM
  • Are you kidding me? I walk every day at lunch at work & come back a red & sweaty mess. I have to bring "gym" clothes so I am presentable about 1/2 hr after my walk. Walking can be a work-out... maybe you're talking about taking a leisurely stroll? That's activity, not exercise.
    And... you do sweat swimming... it's just that you don't notice it b/c you're in a pool (of everyone else's sweat... Ew. Now that I put it that way... Ew.) - 6/4/2014 8:49:55 PM
  • Anyone who thinks you can walk as quickly as recommended and not sweat hasn't tried it. I tend to be warm and sweat easily. I walk regularly with a friend who tends more toward being cold. We don't amble but we're not fast, and after about a mile we're both sweating, even during the winter. - 6/3/2014 7:53:15 AM
    When ever I have worked out intensely I have turned red but I really don't sweat. Put me in the summer sun doing garden work and my neighbors threaten to call the Environmental Protection Agency because of the sweat and smell polluting the environment. - 6/2/2014 2:51:36 PM
  • MMGAGE1701
    Bonus with swimming: It's a GREAT way to clear your head. If you're lap swimming, you are truly alone with your thoughts. And if you're working hard enough, you don't have excess energy for getting emotional, which can help you look at an issue with a different perspective. I've had more epiphanies in the pool! - 6/2/2014 8:21:54 AM
  • I sweat like a pig when I walk! And you DO sweat when you swim, it's just washed away. In fact, you must be careful not to become dehydrated when you swim because you don't realize that you need to drink. - 4/23/2014 12:35:17 AM

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