The 10-Minute Hula-Hoop Routine You Didn’t Know You Needed

Are you bored of jogging on the treadmill or lifting the same old weights over and over again at the gym? Why not try something new — and have a ton of fun while you’re at it — with this quick and easy hula-hoop routine?

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Yes, you heard that right. All you need is a hula hoop and an open mind for this unusual, but super-fun workout.

1. Side To Side

Spend the first two minutes with a simple side-to-side move.

  • To do this move, hold the hoop at your waist, and your feet a little wider than shoulder width apart.
  • Push the hoop from your hip to get it started, then spin your hips in a side-to-side motion to keep it going.
  • If you can’t make it a full two minutes, try to do one minute before resting for a moment and starting again.

2. Front And Back

  • Start with one foot about two feet in front of the other.
  • Hold the hoop at waist level and push it off your hips to get it started.
  • Rock your hips forward and back, keeping your knees loose, to keep the hoop going.
  • Try to continue this motion for two minutes, or two sets of one minute.

3. Orbit

This step will give your hips a bit of a break, so you can focus on your arms.

  • Stand with your feet together, and one hand straight out in front of you, holding the hula hoop.
  • Start spinning the hoop around your hand vertically, moving your hand up and down to keep it going.
  • Once it’s in motion, slowly lift your hand up above your head, and keep the hoop rotating for one minute.
  • Rest, then repeat with the other hand.
  • When you’re done, repeat once more for each hand.

4. The Bump

For the final two minutes, you’ll switch back to an exercise that uses your hips and legs.

  • Stand with your legs squeezed together and your knees slightly bent, with the hula hoop at your waist.
  • Lean forward and push the hoop off so it starts to rotate.
  • Lift your body up and down to keep the momentum of the hoop going, keeping the weight on your toes.
  • Keep the hoop going for a minute, then rest, and repeat.