Want to Burn Fat and Boost Detox At the Same Time? Grab Our Done For You Circuit

Ever wonder if you can incorporate your hoop WITH your other workouts? We’ve put together a circuit with just two pieces of equipment that can boost your metabolism for up to 48 hours after you’ve finished (not even running alone can do that) and give your lymphatic system a big nudge in the right direction. Choose from three different levels of the circuit so whether you are a beginner, intermediate or want to take your fitness up a notch, we’ve got you covered.

This workout uses a mix of High Intensity Interval Training (HIIT) and exercises to boost your lymphatic system.

High Intensity Interval Training or HIIT is an exercise strategy that alternates short periods of intense anaerobic work with less-intense recovery periods.  During a HIIT workout, your body can’t get enough oxygen to your muscles. As a result, this oxygen debt must be repaid after your workout. The result?  Your metabolism stays boosted for hours after the workout. 

What Does The Lymphatic System Do Anyway?

In short, the lymphatic system is a network of tissues and organs that helpthe body rid itself of toxins and waste. According to Dave Scrivens, Certified Lymphologist ” the lymph is totally dependent on physical exercise to move. Without adequate movement, the cells are left stewing in their own waste products and starving for nutrients, a situation that contributes to arthritis, cancer and other degenerative diseases. Vigorous exercise such as rebounding [jumping on a therapeutic mini-trampoline] is reported to increase lymph flow by 15 to 30 times. Also, bones become stronger with exercise”.

This workout uses a combination of both rebounding AND hooping. Rebounding (jumping on a trampoline) appears to be effective at improving lymph system circulation.  The up and down force and vibrations caused by rebounding means muscle contractions to pump fluid out of problem areas, flushing toxins out of your system.  Jumping rope and running have similar effects.

Did you know that your abdomen contains many lymph nodes?  The workout below uses the hoop to massage all areas of the abdomen strengthening your core and helping lymph circulation.

On to the Workout!

The Beginner, Intermediate, and Advanced Workouts are listed below, along with visual how to’s.  Always start with a warmup and consult your doctor before beginning this or any exercise program.  This workout assumes you are familiar with how to waist hoop.  If you need help getting started, check out our Hoop Fitness DVD.

Beginner Circuit: Complete One-Two Rounds
Intermediate Circuit: Complete Two Rounds
Advanced Circuit: Complete Three Rounds

Beginner Circuit

1  Rebounding – 5 minutes.  Rebounding is jumping on a mini trampoline.  Below are suggested exercises for the trampoline.  Don’t have a mini trampoline?  You can substitute walking, jogging, or jumping rope.

  • Jumping Jacks
  • Lateral Hops – hop side to side
  • High Knees – think football practice.  Run quickly bringing knees as high as you can
  • Front Back Jumps – jump front to back continuously
  • Toddler Tantrums – Hands on hips, feet shoulder width apart, jump up and down as quickly as you can (not high, quickly)

2.  2 Minutes of Waist Hooping

  • Try moving the hoop slowly.  Think nice, controlled movements.
  • Waist hoop and try moving the hoop upward to about 2 inches above your belly button, then back to your normal position.  Move the hoop downward to about 2 inches below your belly button.
  • Repeat for the 2 minute interval

3.  30 seconds of Burpees (see the Illustration Below).  Rest 15 seconds

4.  30 seconds of Squats (see the Illustration Below).  Rest 15 seconds

5.  30 seconds of Mountain Climbers (see the Illustration Below).  Rest 15 seconds

Intermediate Circuit

1  Rebounding – 5 minutes.  Rebounding is jumping on a mini trampoline.  Below are suggested exercises for the trampoline.  Don’t have a mini trampoline?  You can substitute walking, jogging, or jumping rope.

  • Jumping Jacks
  • Lateral Hops – hop side to side
  • High Knees – think football practice.  Run quickly bringing knees as high as you can
  • Front Back Jumps – jump front to back continuously
  • Toddler Tantrums – Hands on hips, feet shoulder width apart, jump up and down as quickly as you can (not high, quickly)

2.  2 Minutes of Waist Hooping

  • Try moving the hoop slowly.  Think nice, controlled movements.
  • Waist hoop and try moving the hoop upward to about 2 inches above your belly button, then back to your normal position.  Move the hoop downward to about 2 inches below your belly button.
  • Repeat for the 2 minute interval

3.  45 seconds of Burpees (see the Illustration Below).  Rest 15 seconds

4.  45 seconds of Squats (see the Illustration Below).  Rest 15 seconds

5.  45 seconds of Mountain Climbers (see the Illustration Below).  Rest 15 seconds

Advanced Circuit

1  Rebounding – 5 minutes.  Rebounding is jumping on a mini trampoline.  Below are suggested exercises for the trampoline. Don’t have a mini trampoline?  You can substitute walking, jogging, or jumping rope.

  • Jumping Jacks
  • Lateral Hops – hop side to side
  • High Knees – think football practice.  Run quickly bringing knees as high as you can
  • Front Back Jumps – jump front to back continuously
  • Toddler Tantrums – Hands on hips, feet shoulder width apart, jump up and down as quickly as you can (not high, quickly)

2.  2 Minutes of Waist Hooping

  • Try moving the hoop slowly.  Think nice, controlled movements.
  • Waist hoop and try moving the hoop upward to about 2 inches above your belly button, then back to your normal position.  Move the hoop downward to about 2 inches below your belly button.
  • Repeat for the 2 minute interval

3.  45 seconds – 1 minute of Burpees (see the Illustration Below).  Rest 15 seconds

4.  45 seconds – 1 minute of Squats (see the Illustration Below).  Rest 15 seconds

5.  45 seconds -1 minute of Mountain Climbers (see the Illustration Below).  Rest 15 seconds

Burpees
Squats
Mountain Climbers

How Do You  Incorporate YOUR Hoop?

Tell us how YOU incorporate your hoop into your workout. Comment below!!

About the Author:

Leigh Little is an ACE Certified Personal Trainer and Fitness Nutrition Specialist.  She regularly contributes to Canyon Hoops and created the sequences for the Hoop Fitness DVD.  Want to work with Leigh for individualized training or nutrition strategies?  Visit her online at www.real-fitness-solutions.com or email her at leighlittle@real-fitness-solutions.com

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