The hula hoop you find in sporting goods stores today bears a major resemblance to the one you played with as a child, but you may discover a new twist when you pick it up. Many hula hoops are now weighted -- making them easier to use and more efficient as a workout tool. No longer child's play, these hoops are used by beginners to advanced hoopers for cardio exercise. A 1-pound hula hoop can give you a fun, effective workout.

Hoop Weights

Hula hoops are manufactured to be weighted or nonweighted. Nonweighted hoops are the older, traditional style; they generally weigh less than 1 pound. Weighted hoops range in weight from 1 to 4 pounds. Choose a size in the range that represents your height from the floor to your chest or belly button. Most adults can hula hoop with any weighted hoop, but a heavier hoop -- such as a 2- to 3-pound hoop -- is easier to keep going around your waist, explains Edward R. Laskowski, M.D., of Mayo Clinic, making them a good choice for the beginner.


Hula hooping with a 1-pound hoop can help you build your stamina and improve your overall fitness level. As with any physical activity, regular sessions with a hula hoop can help you lose weight by burning calories. The American Council on Exercise found that women who hula hooped regularly burned around 210 calories in a half-hour workout, similar to cardio kickboxing. If you find hula hooping to be a fun activity, you are more likely to do it regularly, which can improve your overall fitness. You may even find the rhythm of the motion to be relaxing.

How to Begin

To begin, purchase a weighted hoop of 2 to 3 pounds that measures at or near the height from the floor to your chest. Separate your feet 1 to 1.5 feet apart, placing your left foot in front of your right foot. Place the hoop against your back, holding it with both hands. Twirl the hoop in a circular motion and let it go as you move your weight from leg to leg to keep the hoop in place for as long as possible. Alternate leg positions each time you begin. Practice 10 minutes each day, while maintaining your usual exercise routine. You can work up to taking hooping classes or following hula hoop dance or workout videos that last for 30 minutes. If you feel self-conscious learning to keep the hula hoop at your waist, you can practice in private before taking a class. Don't focus solely on keeping the hoop on your waist; it is more important to relax and have fun while hooping, recognizing that the hoop will normally fall from time to time.

Advanced Hula Hooping

To challenge yourself, purchase a smaller hoop equal in size to the height from the floor to your belly button. Lessen the weight of the hoop you use to 1 pound, as it will require more effort to keep at your waist without falling. Work out to music, an advanced level DVD or an advanced hooping class. If you are truly ambitious, practice advanced tricks, such as using more than one hoop at a time or using the hoop at different areas than your waist.

About the Author

J. Lucy Boyd is a registered nurse and medical writer. She is the author of "Your Mental Health Questions Answered," "101 Ways to Score Higher on Your NCLEX," and numerous articles for PI Magazine; A & U, America's AIDS Magazine; and other publications. Formerly a cardiac nurse, Boyd now specializes in psychiatric epidemiology.

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