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7 Ways You Can Burn More Calories Hooping. #3 is Ahhhh-mazing.

September 29, 2019 4 min read

How Many Calories Can You Burn Waist Hooping?

How many calories can you REALLY burn waist hooping? Today we are going to show you 7 ways to burn more calories hooping and take your waist hooping to the next level.

There’s no doubt that hooping burns calories – The American Council on Exercise conducted a study to determine cardio and calorie burning effects of hooping. The study used 16 women between the ages of 16 and 59, all of whom were intermediate to advanced level hoopers (read the study here). The average calorie burn for this group in a 30 minute session was 210.

Think 210 calories won’t produce results? If you hooped every day for half an hour that’s the equivalent of 21 pounds lost!

The study is interesting because it used a group of intermediate to advanced level hoopers, which means their bodies had already acclimated to the process of hooping. Think in these terms. Have you ever tried doing something active for the first few times – a new workout program, going from walking to jogging, swimming?

Your body works very hard because it’s not efficient at the movement. What that means is you are working harder and that translates into MORE calorie burn. As you become better at the movement, your body becomes more efficient which equals LESS calorie burn.

The seven tricks listed below are designed to increase the calorie burn WITHOUT adding time to your workout. #7 is our DONE FOR YOU workout sequence you can use to tie this all together.

1. Change Your Speed

Once you’ve mastered basic waist hooping, you can play with your speed to shake things up. As counter intuitive as it may seem, try slowing down your hoop rotation. Slower means more controlled movement coming from the core, not the hips. Just remember to tuck your pelvis under and keep your chest lifted. You can also add speed play intervals into your mix. Alternate your speed between slow and fast waist hooping.

2. Change Your Direction

Most of us naturally hoop in one direction. Think back to how long it took you to master waist hooping in that direction? To increase the intensity of your workout, practice waist hooping in the opposite direction (current).

APPLY IT: Practice for 5 minutes in the opposite direction.

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3. Adjust Your Foot Position

Most hoopers will naturally stand with feet shoulder width apart in a hip width stance or one foot in front of the other in a front back stance. This recruits your core muscles and your lower body muscles. To increase the difficulty and isolate those core muscles, try standing with feet together and arms over head. This forces the movement to originate from your core and takes the work out of the hips.

APPLY IT: Practice waist hooping with feet together in short burst of 30 seconds. Repeat 5-10 times throughout your workout.

4. Change The Weight Of Your Hoop

Weighted fitness hoops are wonderful for learning to waist hoop and performing strength related exercises (If you haven’t grabbed a copy of our Hoop Fitness DVD, we have four different sequences using the 2 in 1 Fitness Hoop that shows you exactly what to do). Adjusting the weight of your hoop can shake things up and increase calorie burn while hooping. Try adding a lighter hoop into your practice once you’ve mastered hooping with the fitness hoop. A lighter dance and performance hula hoop can be used to increase the speed of your hooping and make off body moves incorporating arms, shoulders, and even legs much easier.

APPLY IT: If you have a 2 in 1 fitness hoop already, perform your same routine, but remove the larger segment to make the hoop smaller. The smaller hoop will make your practice harder = more calorie burn. Add a lighter dance hoop into your mix. Hoop dance introduces even MORE movements you can use to create short calorie burning segments.

5. Add Off Body Tricks

Adding off body tricks can boost your workout because it recruits additional muscle groups. Overhead lasso for example, recruits upper body muscles and gives the core a bit of a break. Isolations are another good way to recruit arm and shoulder muscles. Lunges or curtsy squats using the hoop for balance can take your results to the next level.

APPLY IT: Practice going from waist hooping to lasso 5 times during your sequence.

6. Add Strength Training With Your Hoop

If you’re looking to make some serious gains with your fitness and weight loss, you may just need to step out of your circle from time to time and boost your results with strength training. Even a couple of sessions a week can have HUGE impact on your weight loss and fitness goals. Your hoop is a versatile fitness tool that can be used for strength training as well as cardio. You can grab some ideas from our Buns and Guns series. But if you’re looking to make some serious gains with your fitness and weight loss, you may just need to step out of your circle from time to time and boost your results with strength training. Even a couple of sessions a week can have HUGE impact on your weight loss and fitness goals

7. Try a New Sequence

5 minutes: Waist Hoop Warmup (easy movement, natural direction)

5 minutes: Practice changing your current (direction)

3 minutes: Return to your natural current. Isolate abdominals by going from a slow speed for 30 seconds (think how slow can you go) to speeding up for 30 seconds. Repeat this sequence 3 times.

2 minutes: Practice hooping with feet together and arms stretched overhead to isolate your core even further.

5 minutes: “Free” Hooping. Get your arms and legs moving. Try new arm movements out to the side, overhead, practice turning with your hoop.

5 minutes: Walk with Your Hoop. Practice either having arms out to the side or overhead.

5 minutes: Return to waist hooping for free hooping and cool down.

Questions? Comments? We’d love to hear from you! How do you challenge yourself with your hoop practice?