How to Ensure a Good Hula Hoop Workout

Hula hooping provides accessible, low-impact cardio that feels more fun than exercise should be, burning between 300 calories and 600 calories per hour. To truly reap the fitness benefits of hula hooping, however, you must incorporate leg and arm movements as well as engage your abdominal muscles.

Things You'll Need

  • Hula hoop
  • Medium-high tempo music
  • One- to two-pound wrist weights (optional)
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Instructions

  1. Add the Legs

    • 1

      Incorporate leg movements while hooping to upbeat music. Walk, march, or hop in place.

    • 2

      Add distance to your hooping routine by traveling vigorously around the available space by walking, turning, or even leaping.

    • 3

      Lower into as deep of a squat as you are comfortable with. Hold it while you hoop. To increase the challenge, rise up onto your toes while maintaining the squat and the waist hooping.

    Add the Arms

    • 4

      Begin by simply moving your arms in whatever way feels comfortable while hooping. More vigorous movements will ensure a higher intensity workout.

    • 5

      Use your arms to spin the hoop overhead, at your side, or twirl the hoop around your body, trading the hoop from hand to hand in a figure eight pattern.

    • 6

      Add light wrist weights. One-pound to two-pound wrist weights can significantly enhance the cardiovascular and muscle toning effects of a hula hoop workout.