Hula Hoop Workout

30 Minute Workouts, Fitness, Fitness Gear + Fashion, Workouts by Length

By: // April 26, 2022


If you’re sick of doing the same old exercise routine day in and day out, it’s time to shake things up by shaking those hips. I’m talking about a hula hoop workout, and yes, it can give you a fantastic way to burn calories.

Switching up your workout routine can be one of the best ways to break through weight-loss plateaus, and a hula hoop workout is an easy way to do just that.

How A Hula Hoop Workout Burns Calories

A hula hoop workout compares pretty favorably with most other group classes in terms of heart rate and calorie burn. In fact, exercisers can expect similar results from a hula hoop workout as they’d get from boot camp classes, step aerobics, and cardio kickboxing—all of which meet fitness industry criteria for improving cardiovascular fitness.

How Many Calories Can You Burn With A Hula Hoop Workout?

You will be burning approximately 210 calories per 30-minute session. A hula hoop workout falls within accepted guidelines for exercise that can contribute to weight management.

Can Hula Hooping Slim Your Waist?

While most people think of the hula hoop as a children’s toy that was all the rage back in the 1950s, modern hooping started primarily as a form of dance expression using a larger, weighted hula hoop. In recent years it has found its way back into the fitness world for a good reason. A hula hoop workout is an excellent solution to slim your waistline, but you must use a weighted hula hoop!

Hula hoop workouts use hoops that are 37 to 45 inches in diameter and weigh 1 to 4 pounds. These weighted hula hoops rotate around the body more slowly, actually making it easier to hoop while helping slim your waist by burning more calories and eliciting improved fitness benefits.

What is a Hula Hoop Workout Like?

Trendy gyms have incorporated hooping into Pilates and yoga classes. A typical hula hoop workout generally includes a wide variety of hooping choreography and dance music into a fun and fast-paced group workout.

Related: 6 Common Mistakes that Prevent Weight Loss

2 woman doing hula hoop workout

What Muscles Does The Hula Hoop Workout Target?

The hula hoop workout will primarily target your core muscles!

My first encounter with a weighted hoop was a few years ago with the ladies from HOOPNOTICA. I did a hula hoop workout for 30 minutes straight, and my abs were so sore the next day….I was hooked!

Along with your abs, your thighs and glutes are getting toned. Your lower back muscles are getting put to work as well by supporting and stabilizing your posture while you spin your hoop.

The best part is that you are also secretly sculpting your waistline while you are simultaneously laughing and doing aerobic exercises. It’s a little bit like riding a bike, the movement comes back to you in the first 10 minutes, and the weighted hoop is entirely different than the $5 hula hoop from the toy store.

The hula hoop workout is a rhythmic, low-impact way to exercise your core.

Using A Weighted Hula Hoop 

woman holding hula hoop

There’s nothing wrong with using your kid’s hula hoop for this workout but if you get into the hula hooping workouts, you might want to give a weighted hula hoop a try. 

TIP for choosing the right weighted hula hoop:

  1. The hoop should reach at least to your waist but can go as high as mid-chest when it’s sitting vertically at your feet.
  2. A light, small weighted hula hoop takes more effort to keep the hoop going.
  3. A big, heavy-weighted hula hoop, is easier to keep moving.

Weighted hula hoops are available at many stores but here are a few of my favorites:

Pick up a weighted hula hoop today, and you’ll be surprised how quickly you pick the movement back up—and how much more fun it can make your weight loss journey.

Hula Hoop Workout Plan: 

4 Minute Warm-Up

  • 1 Minute Jumping Jacks
  • 1 Minute Walking Lunges
  • 1 Minute Squats
  • 1 Minute Hula Hoop around your waist

Take a 30 seconds rest before starting the bulk of the workout! Always remember to warm up your body as needed. If you need to take a longer warm-up feel free to do the above circuit again or add on any other movements to ensure your body of a proper warm-up!

SET 1: 

1 Minute – Hula Hoop around your waist

1 Minute – Jump Through the Hoop (like a jump rope)

1 Minute – 2 Feet Hops Forward and Back

  • Step 1: Place the Hula Hoop down on the ground
  • Step 2: Start by standing behind the Hula Hoop
  • Step 3: Hop with 2 feet into the center of the Hula Hoop
  • Step 4: Hop with 2 feet forward over the top of the Hula Hoop
  • Step 5: Then repeat with 2 feet hopping back into the center of the Hula Hoop
  • Step 6: Finally, jump with 2 feet back again, back to the starting position of behind the Hula Hoop
    • Continue this pattern, hopping with 2 feet forward and back for the full minute

Repeat Circuit x 2 Sets

30 Second Rest

SET 2: 

1 Minute – Hula Hoop around your waist

1 Minute – 2 Feet Hops Side to Side

  • Step 1: Place the Hula Hoop down on the ground
  • Step 2: Start by standing on one side of the Hula Hoop (right or left side; it does not matter)
  • Step 3: Hop with 2 feet into the center of the Hula Hoop
  • Step 4: Hop with 2 feet forward over the opposite side of the Hula Hoop
  • Step 5: Then repeat with 2 feet hopping back into the center of the Hula Hoop
  • Step 6: Finally, jump with 2 feet back again, back to the starting position of the side of the Hula Hoop
    • Continue this pattern, hopping with 2 feet from side to side for the full minute

1 Minute – Hula Hoop around your waist

Repeat Circuit x 2 Sets

30 Second Rest

SET 3: 

1 Minute – Hula Hoop around your waist

1 Minute – Hula Hoop Squats

  • Step 1: Start by standing with your feet shoulder-width apart (squat position)
  • Step 2: Hold the Hula Hoop overhead with straight arms (in an overhead press position)
    • Tip/ Modification: If the overhead press position is too much with the squat, bring the arms slightly forward at an angled position. Or you can bring the Hula Hoop straight out in front of you. By bringing the Hula Hoop overhead, you are forced to use more core in your squat position.
  • Step 3: Continuously perform squats for 1 straight minute, keeping the arms extended overhead

1 Minute – Line Jumping

  • Step 1: Place the Hula Hoop on the ground
  • Step 2: Start behind the Hula Hoop
  • Step 3: Place the right foot into the center of the Hula Hoop, then bring the left foot into the center next to the right foot.
  • Step 4: Return the right foot back to the back of the Hula Hoop, allowing the left leg to follow along.
  • Step 5; Continue this pattern in and out of the Hula Hoop for 1 straight minute.
  • Line Jumping Pattern = Right Foot, Left Foot (into the center of the Hula Hoop), Right Foot, Left Foot (to the back of the Hula Hoop)

1 Minute – Hula Hoop around your waist

Repeat Circuit x 2 Sets

If You Enjoy This Workout, You Might Also Like

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Printed from GetHealthyU.com

4 Comments


on May 10, 2022 at 12:58 AM Reply

A different style workout for sure, could be fun to try.


    on May 11, 2022 at 12:09 PM Reply

    It's tougher than you think! You may also want to check out our jump rope workout - check it out here! https://gethealthyu.com/15-minute-jump-rope-and-bodyweight-home-circuit-workout/


on November 12, 2018 at 9:44 AM Reply

I'll try!


on June 28, 2016 at 1:32 PM Reply

Hi, I can say enough about fitness hooping!



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