Do Weighted Hula Hoops Work?

Do Weighted Hula Hoops Work?

Once only seen in the schoolyard, the hula hoop was a favourite pass time for many young Aussies, spending hours on end spinning and twirling. Today, weighted hula hoops have taken the world by storm thanks to TikTok and Instagram! Many women taking back up the practice they once did as a kid to help burn calories and stay fit. Using a hula hoop is super easy and doesn't have an age limit, in fact, many older people can enjoy the practise as it doesn't put any pressure on joints or muscles.

What is weighted hula hooping?

As the name implies, a weighted hoop is a brightly covered hula hoop that is denser and heavier than a traditional hoop. Wight can range from 3kg down to 1kg, helping to burn fat around the waist, hips and tummy as the core, back and hip muscles are all activated! For beginners it's always best to start with the lighter version, building your way up as your fitness base improves.

Using a smart hula hoop is the perfect way to add variety to an exercise routine, even a few minutes of hula hooping can help build aerobic fitness. It's not just the heavy hula hoop that has health benefits, a traditional hula hoop can also give you a great workout and leave you feeling mentally refreshed. The perfect way to stay fit and active for both beginners, pros, young and old.

Remember, if you do go for a weighted hoop it will be heavier than the traditional style. This extra weight requires more muscles activation around the core, waist and hips, hence burning more calories than a normal hula hoop.

Using a smart hula hoop has multiple mental and physical benefits, these include:

  • Improved aerobic capacity & health
  • Burn over 200 calories in just 30 minutes
  • Decrease fat around the tummy region
  • Decrease fat around the hip region
  • Increase bum size 
  • Increase core muscle
  • Decrease cholesterol
  • More motivation to exercise

Using a weighted hoop has similar effects as other high-intensity aerobic exercises, some of these include salsa dancing, jogging and cross fit. An average woman can burn up to 200 calories in just 30 minutes with a hoop, men over 245 calories in the same time!

If you do try smart hooping make sure you get the correct size and weight for you. The hoops size should reach between your midchest and waist when sitting vertically on the floor. If you're just starting out on your fitness journey then go for the lightest weight (1kg), as you build your strength and aerobic capacity you can move on heavier weight (3kg)

Sometimes when you first start using a hula hooping bruising can appear. This is extremely common and will disappear within a day or two. You will notice that after the first initial bruising you won't experience it again in the same spot. If you do find yourself bruising again or in pain during or after hula hooping, visit your local GP and seek medical advice.

Learn more including if weighted hula hoops help with weigth loss & Hula Hoop before and after storiesAll on our Hourglass Waist blog.


Weighted hula hoops can be a fun and effective way to burn calories, build core strength, and lose weight. Hula hooping burns a significant amount of calories, with estimates ranging from 5-14 calories per minute depending on the weight of the hoop and the intensity of the workout. This makes hula hooping an effective aerobic exercise that can contribute to a calorie deficit, which is necessary for weight loss.

The rhythmic movements of hula hooping help to get the blood flowing and engage the core muscles, particularly the abdominal muscles, which are essential for good posture and overall health. Weighted hoops can be particularly effective for body fat reduction and weight loss as they require less energy to keep the hoop around your waist, allowing you to hula hoop for longer periods of time.

Additionally, hula hooping can be a good alternative to weight training or step aerobics for those who prefer a fun form of exercise. It is a low-impact activity that is easy on the joints, making it suitable for people of all ages and fitness levels. The American Council on Exercise even recommends hula hooping as a good workout for people with heart disease or high cholesterol levels, as it can help improve overall health and fitness.

To get the most out of hula hooping, it is important to maintain good posture and keep the core engaged while hooping. A heavier hoop may provide more resistance and burn more calories, but it is important to choose a weight that is comfortable for your body. It is also important to combine hula hooping with a healthy diet and other workouts for optimal weight loss and overall health.

If you are new to hula hooping, it may take some time to get into a steady rhythm and keep the hoop around your waist for an extended period of time. However, with practice and dedication, you can make hula hooping a fun and rewarding part of your fitness routine. Many people report that hula hooping helps them to stay motivated and adds variety to their workouts.

Overall, while hula hooping may not be a replacement for a well-rounded fitness program, it can be a fun and effective way to burn calories, build core strength, and improve overall health. Whether you choose to hoop around your waist or incorporate other movements, hula hooping can be a great addition to your workout routine and a fun way to stay active.

If you enjoyed this article visit more at the Hourglass Waist Blog:

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Author Bio

Hannah - Manager at Hourglass 

Hannah is a certified personal trainer based in Australia. Since 2017 she has inspired women across the nation through honest & educational content. Her dietary and fitness expertise are trusted across the fitness community.