How often should you use a weighted hula hoop?

How often should you use a weighted hula hoop?

How often should you use a weighted waist hoop? this is a common question and its answer is a bit of a grey area. For first-timers to weighted hula hooping we recommend starting small and building upwards. Basically, begin using your weighted hula hoop for 5 - 10 minutes, take note of how your body feels during and after. After one week of daily use, if you feel no pain or discomfort it's time to increase the usage amount.

Increase the time of weighted hula hooping to 30 minutes, do this a minimum of three times a week. If you are not a beginner and further along on your fitness journey, you can start at 30 minutes per day of the bat! Remember, listen to your body, if you feel any discomfort or pain afterwards go see your local GP.

There are multiple benefits of using a weighted hoop in your regular exercise activities, these include:

Calms your mind

Using a hoop for just 10 minutes a day can help calm your mind. It's an excellent tool for helping to find and develop rhythmic breathing, training the mind to be present at the moment as you swing the weighted hula hoop around your waist. This repetitive motion provides a feeling of relaxation and calmness.

Increase hand and eye coordination

Like any form of physical exercise, using a weighted hula hoop requires good hand-eye coordination. As the hula hoop spins across the waist your mind and muscle are simultaneously being trained, thus improving your hand-eye coordination.

Burns calories

People ask how long do I need to use my weighted hoop? Well, recent studies have shown that using a normal weighted hula hoop burns 3 - 7 calories per minute! This number is doubled when you use a 2kg weighted hula hoop for exercise. Adding extra resistance and pressure on the spinning motion, helping to activate hip, waist and core muscles.

Strengthens your back muscles 

Spinning a weighted hula hoop across your waist requires the activation of back muscles. If your someone who suffers from bad posture then using a weighted hula hoop can help to strengthen back muscles, realigning the spine via increased blood flow and improving posture naturally. If your someone who works an office job, slouched over a computer from 9 to 5. then you will benefit greatly from just 10 minutes a day of weighted hooping. Bonus this will help to increase bum size as you are working glutes. 


Hourglass Waist is the number one provider of weighted hoops in Australia. Delivering quality 2kg weighted hula hoops that are designed for both women and men, helping them achieve their fitness goals. As a team Hourglass Waist is determined to provide education on the best-weighted hula hoop exercises, how to maximise each session, decreasing pain and discomfort and warning signs to look for.

Weighted Hoops are a great self-care tool, helping to burn fat around the waist, tummy and thigh region. Our dedication to quality and detail has to lead to hundreds of reviews, helping women and men reach their fitness goals. Our vision at Hourglass Waist is an Australia in which everyone reaches their desired fitness goals, becoming the best versions of themselves!

Check out some before and after results from regular weighted hula hoops. 

Learn more including if weighted hula hoops help with weigth loss. All on our Hourglass Waist blog.


In conclusion, a weighted hula hoop can be a fun and effective addition to any exercise routine. There are several types of weighted hula hoops available, including the regular hula hoop, infinity hoop, smart hula hoop, and smart weighted hula hoop. The recommended use for a weighted hula hoop is 5-20 times per workout session, with workouts ranging from 0-4 per week.

For those interested in a smart hula hoop, there are various options available, with the smart hoop and smart weighted hula hoop ranging from 3-16 links and 16-62 lengths, respectively. These hoops often come with expert support and are designed to track progress and offer a more interactive experience.

Weighted hula hoop workouts can provide an excellent cardiovascular workout while also toning abdominal muscles and burning calories. This can lead to weight loss and a reduction in waist size. Additionally, using a weighted hula hoop can be a fun way to exercise, providing more energy and mental health benefits.

When starting a weighted hula hoop exercise program, it is important to find a steady rhythm and prevent bruising by practicing good form. Beginner-friendly workouts are available and can be found in videos or with expert support.

Using a weighted hula hoop for at least six weeks can provide a great addition to any exercise program, leading to improved momentum and shape. It is important to listen to your body and rest as needed, especially if experiencing any pain or discomfort.

Weighted hula hoops are available for purchase online or at the gym, often with discounts available. Some weighted hula hoops come with additional weights or strings, and it is important to pay attention to the length and weight of the hoop to ensure it is the right fit. Make sure if you feel kidney pain to consult with a doctor 

While weighted hula hoops may not be suitable for everyone, they offer a fun and effective way to incorporate cardio kickboxing, step aerobics, and ball workouts into a routine. By monitoring heart rate and taking breaks as needed, weighted hula hoop workouts can be a safe and effective way to improve cardiovascular health and prevent falls.

In summary, weighted hula hoops offer a fun and engaging way to exercise and improve overall health. By incorporating them into an exercise routine, individuals can experience benefits such as weight loss, toning, and increased energy. It is important to find the right type of weighted hula hoop and to practice good form to prevent injury. With expert support and regular workouts, anyone can use a weighted hula hoop to improve their physical and mental well-being.



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.