All You Need for This 20-Minute, Calorie-Torching Workout Is a Hula Hoop

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All you need for this workout is a hula hoop.
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Walking, jogging, running, skipping — there's pretty much an endless variety of cardio workout options out there. Now, you can even add hula hooping to that list. There's nothing like a hula hoop to put in touch with your younger self.

And now this childhood pastime can become your new go-to cardio tool. All you need is a hoop and your favorite workout playlist to get your heart pumping and body sweating with 20-minute calorie-torching workout from Jo Mondy, hula hoop class instructor and founder of LiveLoveHoop.

Check out more of our 20-minute workouts here — we’ve got something for everyone.

Move 1: Waist Hooping

  1. Start standing with your legs together, holding your hula hoop around your waist.
  2. Spin the hula hoop around your waist and circle your hips counterclockwise.

Reps: 2 sets of 1 minute clockwise, then 1 minute counterclockwise

Tip

If you want to make this simple hula hoop move more challenging, you can hold your arms out to your sides, Mondy says. You can also alternate punching motions to get your heart rate up as you hoop.

Move 2: Wide-Leg Squat

  1. Stand with your legs about shoulder-width apart.
  2. Spin the hula hoop around your waist clockwise.
  3. Keep the hoop spinning and your chest up as you push your hips back and bend your knees to a 90-degree angle.
  4. Press into your heels and push your hips forward to return to standing.

Reps: 2 sets of 1 minute clockwise, then 1 minute counterclockwise

Move 3: Jump Squats

  1. Hold the hoop above your head.
  2. Shoot your hips back and bend the knees to a 90-degree angle, squatting down.
  3. Explosively press into your heels and push your hips forward, jumping into the air.
  4. As you land with knees slightly bent, go into your next jump squat.
  5. Pause for rest as needed.

Reps: 2 sets of 1 minute each

Tip

If jump squats feel too high-impact, opt for body-weight squats with the hoop above your head, Mondy says.

Move 4: High Knees

  1. Stand with feet hip-width apart, holding the hoop straight out in front of your body.
  2. On an exhale bring you left knee up toward your chest.
  3. Simultaneously, raise the hoop straight up over your head, keeping your back neutral and chest up.
  4. Pause for a moment and bring the leg and hoop back down at the same time.
  5. Then, repeat with the right knee, raising the hoop up overhead.

Reps: 2 sets of 1 minute each

Move 5: Waist Hooping Steps

  1. Stand with your feet hip-width apart, back in a neutral position.
  2. Begin spinning the hula hoop counterclockwise.
  3. Keeping the hula hoop spinning, take one small step to the right.
  4. Then, take one small step to the left without letting the hula hoop drop.

Reps: 2 sets of 1 minute each

Move 6: Waist Hooping Balances

  1. Stand with your feet hip-width apart, shoulders down and back.
  2. Spin the hula hoop around your waist in a clockwise direction.
  3. Keep the hoop spinning as you shift your weight to your left leg and raise your right foot a few inches off the ground.
  4. Then, bring your right foot back down and switch sides, raising your left leg.

Reps: 2 sets of 1 minute each

Move 7: Static Squat

  1. Stand with feet shoulder-width apart, shoulders back.
  2. Hold the hula hoop in front of your body, a few inches from your chest.
  3. Shoot your hips back and bend your knees into a deep squat. Simultaneously, press the hoop away from your body.
  4. Press into your heels and return to standing, bringing the weight back in.

Reps: 2 sets of 1 minute each

Move 8: Freestyle Hooping

  1. Stand with your feet hip-width apart, holding the hula hoop around your waist.
  2. Spin the hoop clockwise and dance around with your arms and feet without letting the hoop drop.

Reps: 2 minutes

Tip

Throw on your favorite workout playlist and let your creativity run wild for this last exercise!

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