How to hula hoop your way to better fitness

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Ready to add some swing to your workout? It’s important to mix up your routine to keep it fun and interesting, which makes the weighted hula hoop the perfect tool for all ages and levels. You can hula hoop anytime and anywhere, making it convenient as well!

How does it work?

The hula hoop has grown up and so have you. Workout hula hoops are precisely weighted and sized. Contrary to what you may think, the bigger and heavier hoops are easier to keep going while smaller/lighter hula hoops take more energy to keep moving.

Hula Hoop benefits

According to Mayo Clinic, the average woman can burn about 165 calories in 30 minutes of hula hooping, and an average man can burn about 200 calories in 30 minutes of hula hooping. It’s an aerobic workout that brings you the same benefits as dancing:

• Improve cardio endurance
• Burn calories
• Improve mood

Where to get started

You can buy your hula hoop online or at sporting goods stores. Your hula hoop should reach somewhere between your waist and mid-chest when resting vertically on the ground. You can try different sizes and weights to see what works for you. The FXP Hula Hoop® kit is also a great place to start.

Hula hoop moves to get you started

Ready to give it a try? Check out our video, or try out these simple moves at home or the next time you’re at the gym. Aim for your first workouts to reach 10 minutes and build up from there.


With feet a little wider than shoulder-width apart, move your hips side-to-side to keep the hoop spinning around your waist.

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With your left foot in front, right foot in back, move your hips forward and backward to keep the hoop spinning. After a few minutes, switch feet.

Side-to-side with wide squat

With your feet out wide, start with a side-to-side movement, then slowly lower into a squat then back up. Repeat.

Safety first!

Check with your doctor before using any kind of hula hoop, especially if you have a history of back problems.

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