Hula hooping is a fun way to get fit at home. It is something that many women loved as kids. Now, it can help you lose weight and stay healthy. You do not need to go to a gym or buy expensive equipment. A hula hoop and some space in your living room are all you need.
Hula hooping burns calories fast. It works your core muscles, legs, and arms all at the same time. You can do it while watching TV or listening to music. This makes working out feel less like work and more like play.
Today, we will show you 9 different hula hoop workouts. These exercises will help you lose weight and have fun at the same time. You can do them in your home whenever you want.
1. Basic Waist Hooping
This is where you start your hula hoop journey. You hold the hoop against your back at waist level. Then you push it forward and move your hips to keep it spinning around your waist.
Start with 2 minutes of waist hooping. Rest for 30 seconds. Then do it again. Do this 5 times when you first start. As you get better, you can hoop for longer times. Some women can hoop for 30 minutes or more.
The basic waist hoop burns about 7 calories per minute. This means 30 minutes of hooping can burn over 200 calories. Your core muscles will get stronger. Your waist will look smaller over time.
2. Hula Hoop Squats
This workout mixes hula hooping with squats. You start hooping around your waist. While the hoop spins, you do squats. This works your legs and bottom muscles even more.
Keep the hoop spinning while you bend your knees. Go down like you are sitting in a chair. Then stand back up. Try to do 10 squats while hooping. Rest and then do it again.
This exercise is harder than basic hooping. It burns more calories and works more muscles. Your legs will feel stronger after a few weeks of doing this workout.
3. Arm Hooping
You can hoop with your arms too. Hold the hoop with one hand and spin it around your arm. Switch to the other arm after 1 minute. This works your arm muscles and helps you burn more calories.
You can also pass the hoop from one arm to the other. This takes practice but it is fun when you learn how to do it. Your arms will get more toned from this exercise.
Try to do arm hooping for 10 minutes total. Mix it with waist hooping to work your whole body. This keeps your workout interesting and fun.
4. Walking Hoop
This workout is great for small spaces. You hoop around your waist while walking in place. Lift your knees high as you walk. This makes your heart beat faster and burns more calories.
You can also walk around your room while hooping. Be careful of furniture and things on the floor. Start slow and get faster as you get better at it.
Walking while hooping burns about 10 calories per minute. It works your leg muscles more than standing still. You will feel your heart working harder too.
5. Hula Hoop Dance
Put on your favorite music and dance while you hoop. Move your whole body to the beat. Add arm movements and steps. This makes working out feel like a fun dance party.
Dancing with the hoop works all your muscles. It also makes you happy because music and dancing feel good. You can make up your own moves or follow online videos.
Try to dance and hoop for 3 songs in a row. Take a break and then do 3 more songs. This gives you a 15-20 minute workout that does not feel hard.
6. Hoop Pass-Through
This exercise is like doing the hoop without keeping it spinning. You step through the hoop and pull it up over your head. Then you step back through and pull it down. Do this over and over.
This movement works your arms, core, and legs. It also gets your heart pumping. You can do it fast or slow. Fast movements burn more calories.
Do hoop pass-throughs for 2 minutes. Rest for 30 seconds. Do this 5 times for a good workout. Your whole body will feel warm and tired after this exercise.
7. Overhead Hooping
Hold the hoop above your head with both hands. Spin it in circles above you. This works your arm and shoulder muscles. It also helps make your posture better.
You can spin the hoop in different directions. Try going clockwise for 1 minute. Then go the other way for 1 minute. This works your muscles in different ways.
Overhead hooping is good to do between other exercises. It gives your waist a rest while still keeping you moving. Your arms will get stronger from holding the hoop up.
8. Side-to-Side Hoop Rocks
Stand with your feet wide apart. Hold the hoop at your waist. Rock it side to side without spinning it. Step to the right when the hoop goes right. Step to the left when it goes left.
This exercise works your legs and helps with balance. It also works your core muscles in a different way. You will feel your inner thigh muscles working.
Do side-to-side rocks for 3 minutes. This exercise is easier on your body but still burns calories. It is good when you want a break from spinning the hoop.
9. High-Intensity Hoop Intervals
This is the hardest workout but it burns the most calories. You do basic waist hooping as fast as you can for 30 seconds. Then you rest for 30 seconds. Do this pattern 10 times.
High-intensity hooping can burn up to 12 calories per minute. This means you can burn over 100 calories in just 10 minutes. Your heart rate will go up a lot during this workout.
Only do this workout when you are good at basic hooping. It takes practice to hoop fast without dropping the hoop. Start with shorter intervals and work up to 30 seconds.
Conclusion
Hula hooping is one of the best ways to lose weight at home. It is fun and easy to do. You can start with just 10 minutes a day and work up to longer workouts. The more you practice, the better you will get.
These 9 workouts give you many ways to use your hula hoop. You can mix different exercises together. This keeps your workouts interesting and works all your muscles. Some days you might want to dance. Other days you might want to do high-intensity intervals.
The best thing about hula hoop workouts is that they do not feel like work. You can have fun while getting fit. You can do them any time of day. There is no need for special clothes or equipment. Just you, your hoop, and some space to move.
Many women see results in just a few weeks. Your waist gets smaller. Your legs get stronger. You have more energy during the day. Hula hooping also makes you feel happy and less stressed.
So get your hula hoop and start today. Pick one or two exercises from this list. Try them for a week. Then add more exercises as you get comfortable. Soon you will have a fun workout routine that helps you lose weight and feel great.
Remember to start slow and listen to your body. If you feel tired, take a break. The most important thing is to have fun and keep moving. Your healthy and happy self is waiting for you.
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