How to Make Hula Hooping an Effective Workout (That Actually Changes Your Body)

You can hula hoop every single day & get wildly different results.

You can hoop daily and stay the same… or you can hoop daily and completely transform your physique.

The difference isn’t willpower, talent, or even how often you hoop.

It’s how you use your hula hoop.

If your goal is fat loss, building lean muscle, improving bone density, strengthening your joints, or simply looking and feeling fitter — this post is for you.

And before we go any further, let me say this clearly:

Whatever your goal is, you already have what it takes.

The fact that you’re here — researching, learning, staying open-minded — tells me everything I need to know about you.

Why I Care About More Than Just “Looking Good”

If I only cared about looks, I’d be doing very different things with my time (and my face 😅).

For me, fitness is about:

• Gaining lean muscle mass to increase metabolism

• Stimulating bones to maintain and increase bone density

• Keeping joints strong, mobile & pain-free

• Building strength and flexibility that lasts

Yes, physique changes matter — and we’re allowed to want them — but I care just as much about how my body functions.

And I’ll be honest with you:

Being in shape has never been easy or effortless for me.

If I take it easy, if I stop challenging my body, I gain weight.

I know people who can eat an entire village and never exercise and still look amazing. I am not one of those people.

So if you’re a bit like me — welcome. You’re in the right place.

Can Hula Hooping Really Sculpt a Physique?

Short answer: yes.

Longer answer: it depends on how you train.

I didn’t just study anatomy and physiology or qualify as a personal trainer. I also trained alongside physique competitors.

I even signed up for a physique competition myself.

It was terrifying.

Fake tan. Nails done for the first time in my life. Learning how to do quarter turns so judges could assess my proportions and symmetry, body composition.

And here’s the part that matters:

I trained primarily with hula hooping using Hypertrophy Training Protocols - so no secret here -you can google it or look it up in a strength & conditioning book

I won first place.

Not because I am magical — but because I used the right training principles. You can do so, too! You can feel more magical!

If You’re an Absolute Beginner, Read This First

When I started hooping, I came from a sedentary background.

Overweight. Unfit. Sitting far too much.

And that’s exactly why hula hooping was perfect.

It’s gentle on the knees. It’s kind to the joints. It gets you moving without stressing your body suddenly too hard.

If you’re starting from zero, here’s the good news:

Almost anything you do will work at first.

The moment you go from sedentary to active, your body adapts.

That’s why beginners often see results quickly.

Why So Many People Get Stuck (Even Though They’re Working Out)

I get hundreds of emails from people who aren’t beginners.

They’ve been exercising for a while. They’re consistent. They’re doing “all the right things.”

And yet… nothing changes.

The frustration is real. And I understand it deeply.

This is why I made this post.

Meet “Stella” (The Internet’s Biggest Fitness Problem)

Let’s call her Stella.

Stella emails coaches and creators telling them:

• How long workouts should be

• What moves to include or avoid

• What music to use

• What equipment is “allowed”

Stella decides what content is created online.

And because platforms reward clicks, creators and apps give Stella exactly what she wants.

Here’s the problem:

Stella is not who you should be taking physique advice from.

You wouldn’t look at Stella and ask her how to get fit — yet her preferences shape most of the fitness content online.

That’s why the internet is full of:

• Short, easy workouts

• Minimal movement variety

• Low intensity

• repetitious moves that trigger overuse injury

• “Fun” flows that never progress

Great for clicks. Terrible for results.

What Actually Works (According to People Who Look Fit)

Let’s talk about what actually matters if you want visible, sustainable results.

1. Movement Variety Matters

Doing the same move over and over again:

• Increases overuse injuries

• Overloads the same tissues

• slows down progress because your body adapts & plateaus : if nothing changes nothing changes

Variety isn’t about boredom. It’s about sustainability.

Especially after 35, when:

• Recovery is slower

• Tissues are less elastic

• Cortisol rises more easily - irritation & inflammation elevates

Different tricks and movements distribute load across the body and keep hooping joint-friendly long-term.

2. Intensity (Yes, It Matters — a Lot)

In the beginning, intensity must be low.

But once your body adapts?

👉 Staying at low intensity keeps you stuck.

Progress requires:

• Higher-intensity working sets

• Alternated with active recovery

Just like interval training.

This allows:

• Waste product clearance

• Better recovery during workouts

• Gradual increases in fitness

And fitter bodies - you will feel as well as look fitter.

3. Progressive Overload Is Non-Negotiable

If you always do what feels easy and familiar, your body stays the same.

Progressive overload means:

• Gently Increasing intensity

• Gradually Increasing volume

• Slowly Increasing complexity

Over time.

This is how you move from A to B instead of living forever on a plateau.

4. Flows vs Sets (This One Matters for Physique Goals)

Flows are beautiful - I made a living out of flowing hula hoop choreos on stage....

But if your goal is fat loss or muscle definition:

👉 Flow alone usually isn’t enough.

Hypertrophy requires volume.

That’s why I recommend:

• Structured working sets

• Clear recovery sets

• Intensity progression

You can still enjoy flow — I use them for my warm up and my cool down. BUT NOT MY MAIN WORKOUT.

So… What’s the Point of All This?

We already sacrifice a lot to make time for exercise.

So I believe it should show.

Not because looks are everything — but because effort deserves results.

When you:

• Add variety

• Respect intensity

• Use progressive overload

• Structure your training

Hula hooping becomes:

• Safer

• More effective

• More rewarding

• And honestly… more fun

Want to See What This Looks Like in Practice?

You can explore my entire hula hoop training system for free.

No card details. No pressure.

Inside, you’ll find:

• 700+ step-by-step tutorials

• Workouts organised by intensity & complexity

• Clear examples of progressive overload with hooping

If fat loss or physique change is your goal, this will show you exactly how to train.

A Little Wish for You 💫

I’ll end this with something playful.

I twist balloons for fun. This one’s meant to be a dandelion.

You know the kind you blow on to make a wish?

So here’s mine for you:

✨ May your goals feel possible. ✨ May your effort be rewarded. ✨ May your body feel strong, capable, and worthy.

You’re researching. You’re learning. You’re trying.

That already makes you powerful.

Now let’s make those dreams real.