Get Healthy at Home in Just 17 Minutes a Day

For real?

You know exercise is important, but most nights it’s just too much to fit it all in. The Learn To Hoop At Home course works on YOUR schedule.

With work and the kids, the house, and everything in between, it’s tough to stay on top of fitness. Who has time to go to the gym?


Who wants to go to the gym? There’s too many people…especially the “I drink green smoothies like you for breakfast” type. It’s cramped and sweaty. And it’s not that fun. It’s the same thing over and over.

Plus by the time dinner is made and homework is done, it’s already past 8 pm, and you have a 15 minute drive on each end of that workout. Even though you know you should take time for yourself, your kids gotta eat.

So what are you supposed to do? Your doc is on your case about losing some weight and lowering your blood pressure and your stress level is through the roof.

It’s not like you don’t know that a regular workout routine would make you feel better, but your responsibilities are endless.

If this sounds like you, it’s not your fault!

While your single friends enjoy 5-7 hours of free time every night, you come home and start laundry and dinner, clean up toys, change sheets, give baths, do dishes, and finish the laundry. This is in between helping with homework and extracurricular activities.

It’s not like you’re not exercising because you couldn’t use the break. But fitting it into your schedule is really freaking tough.

I totally relate, because I’ve been there.

I know how you feel

My name is Missy Cooke. I’m owner and instructor at Lansing Hoops. I provide hoop dance instruction and entertainment in Mid-Michigan.

But I haven’t always been a hoop dancer.

Not everyone knows this, but when I first became interested in hoop dance, it was because I wasn’t able to fit any other kind of exercise into my schedule consistently.

Between work and family obligations, going to a gym to workout had too many variables for failure.

Traditional Exercise?

I finally gave up trying to follow a “traditional” exercise path of working out at a gym or bringing some bulky equipment into my home, and started looking for something I could do with my kids. And that’s when I stumbled on hoop dance.

Frequently Asked Questions

Hoop Dance? Really?!?

I quickly scanned my mental checklist of must-haves in order to commit to an exercise program:

  • Will the kids love it? Check.
  • Will I love it? Check.
  • Can I do it any time or anywhere? Check.
  • Is it easy to set up/take down? Check.
  • Is it easy to stop in the middle if something explodes? Check.
But Does It Work?

You might be surprised to learn that hoop dance:

  • burns up to 420 calories per hour, which falls within the ACSM(??)’s standard for an exercise that can contribute to weight loss*
  • increases flexibility in joints and muscles
  • improves balance and coordination
  • reduces stress
  • improves chronic lower back pain
  • is a full body exercise that promotes a healthy mind and spirit
So how is hoop dance different?

You might be thinking, “Hoop dance isn’t the only exercise that provides these benefits!”, and you’d be right.

But hoop dance provides some benefits that other workout programs don’t.

  • Hoop dance is a ton of fun. Instead of forcing yourself to workout, you look forward to it because it doesn’t feel like exercise.
  • It’s easy to do anywhere and anytime. You don’t have to drive all the way to the gym, or make it to a class on someone else’s schedule.
  • Hoop dance is family friendly. Most kids love hooping and will love playing with you.  But since its so easy to hoop anywhere, you can  get a workout, even if your kids don’t feel like joining. Going to the park? Bring your hoop!

Hoop Dance Sounds Awesome, But I Could Never Do It

Are You Thinking?

  • I’d love to try hoop dance, but I’m embarrassed to take a class
  • I haven’t been able to hoop since I was a kid!
  • I’ve never been able to hoop, not even as a kid!
  • I’m plus size, it’s impossible for me to hula hoop

Trust me. You are not alone. When I first started hooping, I had all the same questions, and more.

  • What kind of hoop do I need?
  • Where can I buy a hoop?
  • Why can’t I use a toy store hoop?
  • What am I supposed to do first?
  • How am I supposed to get the hoop from my waist to my hands and back again?

I thought about trying a learn to hoop DVD, but felt like I wouldn’t be able to keep up because I had absolutely no hooping experience and I wasn’t super fit like the hoopers in those videos.

Plus, I’m not a big fan of workout DVDs. It’s not that they’re bad, it’s just that I feel a little bored following a video.

The only other option was to sift through hooping websites and YouTube to try and figure out where to get a hoop and how to make sense of the 100s of tutorials each calling the same trick a different name – straining through grainy video and poor audio, getting frustrated at the lack of structure.

It was brutal.

I would have given anything to have someone walk me through each trick slowly, and put everything I learned into an easy to understand bundle. Instead I wasted days (and months!), distilling the information into chunks, trying it out, failing, trying again.

Only after weeks and months of putting tricks together and watching countless videos, did I start to understand the concepts of how one technique is applied to another.

This is when my hoop workout changed from heavy breathing and swearing to an easy fluid movement, that still provides a great workout, but without feeling like a heart attack is imminent.

Ready to get started?

Instant access to all the course materials is available right here.

Hoop dance provided the workout I needed,  and so much more. I was more relaxed.  I felt stronger.  And friends started commenting that my body looked leaner.

As women started asking me how they could learn to hoop too, I started teaching group hoop dance classes. This was an easy transition for me because I have been instructing group choreography and fitness classes for more than 15 years.

Long before I was a hoop dancer, I was a Rifle and Flag Corp Captain and a Master Instructor and 2nd Degree Black Belt in the American Advanced Combat System.

And even earlier than that, I was dancing in my living room, creating routines to “Hot Child in the City” and other under-appreciated musical gems.

Instructing has always been a part of who I am. But I love hoop dance because of it’s versatility and ability to make anyone smile.

It’s awesome to see my students’ faces light up as they easily learn techniques they previously thought were impossible. In a flash of a second, their confidence skyrockets.

Their excitement is obvious as they realize their kids would love hoop dance too, and that it’s a great way to spend time together as a family.

But for a large group of women, I see another look – that of disappointment as they realize their schedule doesn’t allow them to take a regular class. Inevitably, they ask if  if I have a DVD version of my hoop classes.

At first, I was reluctant to create something like that because so much learning is done inside a classroom in happy instances of “ah-ha” moments…not from blindly following along a pre-recorded video.

So when they kept asking, I knew I had to create a different kind of learn to hoop program…something that provided all of the benefits of a classroom, but from the comfort of home.

Learn to Hoop at Home in 17 Minutes A Day

Learn to Hoop at Home is an online classroom that teaches you how to go from zero hoop dance knowledge to dancing easily in your living room, in just a few weeks.

Instead of aimlessly wandering the internet for hours, trying to teach yourself trick after trick, and wondering how they all fit together, Learn to Hoop at Home makes it easy by categorizing several beginner hoop dance tricks and concepts, and clearly laying them out with high quality video, downloads, and other resources that take away any fears or frustrations you have about hooping.

What All Is Included in the Course?

Learn to Hoop at Home is like the “Couch-to-5k” of hoop dance. You will learn everything you need to know to go from absolutely zero hooping experience, to hoop dancing in your living room in a few short weeks.

The course is divided into 9 easy-to-follow lessons including:

  1. How to Pick Out A Hoop
  2. Hooping Basics (Including Waist Hooping)
  3. How to Arm & Hand Hoop
  4. How to Transition (go from hand hooping to waist hooping)
  5. How to “Flow” (dance with your hoop)
  6. How to Move Your Feet While You’re Hooping
  7. How to Choreograph
  8. How to Avoid Injury
  9. How to Maximize Your Hoop Workout with Meditation

Plus a Bonus Lesson:

  1. How to Become A Better Hooper Overnight

How Many Tricks Are Included?

Learn to Hoop at Home teaches you basic hoop dance techniques, rather than trick after trick with no cohesion. This means you won’t be overwhelmed with several different tricks to learn, and no idea how they go together.

Still, learning new tricks is one of the most fun things about hoop dance.

There are 10 high quality videos included in the Learn to Hoop at Home online course, each focusing on a specific aspect of hoop dance. Within each video, you will learn a few basic techniques that cover a large variety of tricks.

It’s hard to say just “how many tricks” because each technique can be expanded into several different combinations and variations, depending on your own level of commitment.

If you follow along and never expand on anything you learn, you’ll still learn at least 18 different tricks and variations.

Plus, you’ll get a full 16-beat choreography that can be used in 100s of songs, a stretching workout, and a guided meditation.

So How Do I Access the Course?

Learn to Hoop at Home is a completely virtual learn to hoop program that is available to you 24 hours a day, 7 days a week. Once your membership is accepted, you will be given a private login and password and a link to access the course.

Inside you will find all of the tutorials are shot using high quality audio and video equipment so that you never have to strain to see or hear what’s going on.

The videos also include multiple views of each trick, and slow motion shots so that it’s easy to understand what you’re supposed to do with your body.

Along with the high quality videos (that you can watch in the privacy of your home), you’ll also receive a detailed playbook filled with pictures, instructions, and tips on how to master each technique.

Additionally you’ll receive thorough guides showing you how to apply what you’ve learned in each lesson to your daily practice, and how to combine it with what you already know for the easiest and quickest learning possible.

But the best part is that you are in control. You choose what technique is easiest for you to begin with, so that you are up and hooping as quickly as possible.

Plus, the course is laid out in an easy-to-understand format, that clearly moves from one technique to the next, and then goes back to explain how each is related so that you’re never left wondering what the heck you’re supposed to do next.

No Fancy Gyms or Bikini Bodies Necessary

Learn to Hoop at Home wasn’t shot in a fancy studio, gym, or some exotic paradise. It was shot in my own living room, in about a 6 ft space.

That’s because I wanted to show you that you can learn to hoop dance, from home, even if you only have a small space to do it in.

There are no bikini clad hoop girls or intimidating midriff shots of flawless bodies anywhere in this course.

That’s because you don’t have to be perfectly fit to be a hoop dancer. I’m certainly not. I don’t even have a dance background.

It doesn’t matter if you’re too fat, too short, too tall, too skinny, or whatever else you think is holding you back from hooping.

Anyone who wants to learn how to hoop dance can do it.

And you don’t have to be embarrassed because it’s just me in my living room. And you in yours.

How Long Does It Take?

Learn to Hoop at Home goes at your own pace so that you can learn to hoop dance on your own schedule, even when things get hectic.

Plus, there’s no lengthy set up to get started. You don’t have to drive anywhere, and the only special equipment you need is a hoop. (And I’ll show you exactly how to pick one out).

Each lesson in the Learn to Hoop at Home course is broken down into easy to manage chunks, so if you only have 5 or 10 minutes at a time, you’ll still be able to utilize the course. (You’ll be amazed at how much more energized and focused you feel after just 5 or 10 minutes of hooping.)

However, just like anything else, the more time you invest in learning how to hoop dance, the quicker you will see results.

I recommend spending up to an hour each week learning a new trick or technique, and at least an additional hour practicing your flow and combinations.

If you practice every day, you can accomplish this in 17 minutes a day.

The content and techniques included in this course are meant to be self-taught over the course of 4-8 weeks.

What Is the Investment?

A private gym membership costs, on average, $696 per year (and 67% of people who buy them, never use them).

If you were to take private hoop dance lessons, you could learn all of the tricks and concepts included in Learn to Hoop at Home over the course of 3 months, but it would cost about $600.

My group hoop dance students pay about $300 and take at least 4 months of weekly hoop dance classes to master these skills.

Right now, Learn to Hoop at Home is being offered at just $97.00 for lifetime access.

That’s right, unlike learn to hoop DVDS, any time the Learn to Hoop at Home course is updated with a new trick, video, or hooping resource, you get access to it for free.

And since Learn to Hoop at Home is an online course, you can access it at any time, any where you have an internet connection.

This way you can learn how to hoop dance when it’s convenient for you, instead of trying to fit in a workout on someone else’s schedule.

Plans and Pricing

The course is available with three pricing options. Pay up front, and save.

100% Satisfaction Guarantee

Learn to Hoop at Home comes with a 100% satisfaction guarantee. If you’re not 100% satisfied, you can ask for a full refund any time within 14 days of purchase. I reserve the right to ask you a couple questions about your experience so I can make the program better, and deny your request if you do something shady like download all of the content right before you ask for a refund.

But wait, there’s more!

Bonus #1

The first 6 people to purchase a Learn to Hoop at Home membership, will also get access to 4 (four) in-person online group hoop classes with me. That way, if anything is confusing, tripping you up, or just isn’t clicking, you can hop online and ask me face-to-face, and we’ll hoop it out together. $40 value

Bonus #2

For a limited time only, all new Learn to Hoop at Home members will receive a complimentary 6-week membership to a private forum. You’ll be able to post in the forum 24/7 and get real time feedback from other members, who are learning and going through the same things you are. Plus, I’ll be in there regularly, answering questions and providing new resources so that you can continue your hoop dance education. $30 value

If you’re ready to start hooping, and stop hoping, click the button that says “I’m Ready to Hoop Dance!” and follow the prompts.

Once we receive your order, you will get immediate access to your Learn to Hoop at Home login information via email (so make sure you use your best email address).


You could spend the next several months sifting through endless tutorials, watching other people hoop dance, and wondering how to put it all together, but Learn to Hoop at Home makes it simple, so that you are hoop dancing in a matter of weeks.

Plus, Learn to Hoop at Home gives you access to a whole group of women, just like you, who are getting fit and healthy and having a blast by learning how to hoop dance in their living rooms.

p.s. You’ll have lifetime access to all of the resources, downloads, videos, tips, and tutorials included in Learn to Hoop at Home, including updates. Plus, for the release of Learn to Hoop at Home only, you’ll get a complimentary 6-week membership to a private forum so that you can ask questions any time. And, the first 6 people to enroll, will also receive 4 (four) 1-hour online group hoop classes so they can ask questions face-to-face, and hoop in hand. Click the button that says “I’m Ready to Hoop!” and follow the prompts to get started today!


Learn to hoop dance in less than 9 minutes!

Learn How to Hoop Dance

You can learn to hoop dance in your living room on your schedule.

Hoop Dance Instruction

At Home Hoop Dance Instruction

The Learn to Hoop at Home online course teaches you everything you need to know to go from zero hooping experience to dancing easily in your living room in just a few weeks. Click here to get the first training video for free!

Workout Anywhere!

Hoop dance is great because you can do it anywhere. Whether you’re indoors or out, hoop dance is an excellent workout whether you’re alone or with friends.

Hooping Is For Everyone!

Hooping isn’t just for kids! Moms, grad students, and busy career women LOVE hooping because it delivers a low impact workout with a punch so that you’re always motivated to go back for more.

Learn to Hoop at Home

Missy Cooke, owner and instructor at Lansing Hoops and creator of the Learn to Hoop at Home online hoop dance course spins up some fun at a school assembly.

Learn how to impress the students in your life.