Remember twirling a colorful plastic hoop around your waist as a kid? Now, hula hooping is making a major comeback as a go-to tool for fun, effective fat-burning workouts. The hashtag #weightedhulahoop has racked up millions of views, with users claiming the rhythmic, waist-spinning movement delivers serious results, especially when it comes to hula hoop weight loss. Turns out, this playful fitness trend isn’t just hype. Using a weighted hula hoop can elevate your heart rate, strengthen your core, and help you torch calories-all without the joint strain of high-impact workouts, according to experts.
What is a Weighted Hula Hoop?
A weighted hula hoop is exactly what it sounds like: a hula hoop with added weight, typically ranging from 1 to 5 pounds. Modern weighted hula hoops come in various designs. Some distribute weight evenly throughout the hoop, while others feature weighted balls attached to a lighter frame. They’re also usually bigger and made of a soft material. Every time you spin a weighted hula hoop around your waist, your core muscles engage to keep it moving.
The Science Behind Weighted Hula Hoop Weight Loss
Hula hoop weight loss isn't just hype. The average person burns approximately 210 calories during a 30-minute weighted hula hoop workout. Want to maximize your hula hoop weight loss potential? If you're looking to slim your midsection, hula hooping with a weighted hoop delivers impressive results. Perhaps the most exciting benefit of hula hoop weight loss is its targeted effect on abdominal fat. This is particularly noteworthy because abdominal fat is associated with higher health risks. Weighted hula hooping daily for six weeks can also reduce abdominal fat and increase muscle mass in the trunk area among obese individuals, according to a 2019 study in Obesity Facts. Compared to traditional cardio workouts like walking, the weighted hula hoop group showed greater improvements in both body composition and waistline measurements.
Research Support
Research backs up these claims. Participants who used a weighted hula hoop (around 3.3 pounds) for six weeks, five days a week, saw reductions in waist and hip circumference and body fat compared to a control group, according to a study in the Journal of Strength and Conditioning.
Top Weighted Hula Hoop Benefits
Weighted hula hoops can help you build muscle and burn calories, but this specific form of movement comes with a few other perks, too. Here are the head-to-toe benefits of working out with a weighted hula hoop, according to trainers and research:
Read also: Benefits of Hula Hooping
Improve Balance
Hula hooping requires you to continuously shift back and forth, so you are constantly challenging your balance. Research shows that balance is critical for all functional movements and essential for injury prevention. Hula hooping with a weighted hoop requires constant adjustments to your posture and weight distribution. Trainers note that regular hooping improves balance because it strengthens core muscles, which is essential for good posture and stability.
Reduce Stress
Workouts can sometimes feel monotonous, but hula hooping is known to promote creativity and minimize stress. “When you’re hooping you are using both sides of your brain and you are able to connect with your body and mind, and check in with your emotions,” says Colbert. “You often don’t even realize you’re getting a workout, but it’s a great way to release endorphins and reduce stress.” Hula hooping is mindful, meditative, and creative. Besides being a good workout, it clears the energy around you and makes you feel good.
Boost Cardiovascular Fitness
Hooping revs up your heart rate. “You’re usually so focused on getting the movement down that you don't realize your heart rate is getting up there and you’re getting warm,” says Musni. Plus, cardiovascular (aerobic) exercise is critical for heart and lung health, weight management, and improving the flow of oxygen through the body, research shows. Weighted hula hoop workouts elevate your heart rate into the aerobic zone. Regular aerobic activity like hula hooping with a weighted hoop strengthens your heart and lungs, improves blood flow, and can lower your risk of cardiovascular disease.
Work Hand-Eye Coordination
Since you’re simultaneously challenging your brain and body in order to keep the hoop moving, you’re actively working on motor skills and hand-eye coordination. “Hand-eye coordination is not something you always think about, but you need to be very aware of where your body is at all times while hooping.”
Build Muscle
Anytime you use a hula hoop, you’re working your core, obliques, and lumbar spine, but don’t be surprised when your glutes, legs, and shoulders start burning too. “Once you get comfortable and start learning tricks, it’s a full body experience,” says Musni. You can add weights beyond the hoop, as well. If you’re looking to level-up, try wearing ankle or wrist weights for some extra resistance.
Read also: Weight Loss with Infinity Hoop
Burn Calories
If you’re looking to torch calories, research shows that hooping burns an average of 210 calories during a 30-minute workout. But whether you’re trying to lose weight or not, hooping is a great (and fun!) way to burn calories in a short amount of time, says Colbert. (Read: It's efficient.)
Improves Aerobic Health
Hula hooping is a fun, invigorating way to fit more aerobic exercise into your routine. It has the potential to provide similar benefits to salsa dancing or belly dancing.
- stronger heart and lungs
- improved blood flow
- a lower risk of cardiovascular disease
- a stronger immune system
- improved brain function
- lower stress levels
Reduces Fat Around Your Waist and Hips
At the end of the 6 weeks, the researchers found that the 13 women in the study had lost inches around their waist and hips. Overall, the women in the study lost an average of 3.4 centimeters (1.3 inches) from their waistline and 1.4 centimeters (0.6 inches) from their hips.
Increases Core Muscle Mass
Hula hooping requires you to activate the muscles in your core to keep the hoop around your hips. Because of the work your core muscles need to do with this activity, it may help strengthen the muscles around your midsection. In the same 2019 study mentioned above, the researchers noted that participants in the hula hooping group had a significant increase in the muscle mass in their trunk, compared with the walking group.
Decreases LDL (Bad) Cholesterol
Aerobic exercise, such as hula hooping, has the potential to improve your cholesterol levels. The previously mentioned 2019 study also found that participants in the hula hooping group had a significant drop in their LDL cholesterol levels at the end of the 6-week hula hooping versus the walking program.
Read also: Weight Loss Guide Andalusia, AL
Increases Your Motivation to Exercise Again
At the end of the study, the researchers found that the women in the hula hooping group reported stronger intentions for future exercise. One of the biggest challenges with any fitness routine is sticking with it long-term. Here's where weighted hula hoops truly shine. Why? Because hula hooping with a weighted hoop doesn't feel like a chore-it feels like play. The appeal? Hula hooping feels more like play than exercise, which can help you stay consistent. “Hooping is a great introduction to fitness and moving because you’re able to lose yourself in the movement, it feels like dance, and it gets you into a flow or meditative state,” she says. And consistency is the name of the game when it comes to weight loss.
How To Use A Weighted Hula Hoop With Proper Form
Before you start spinning, it’s important to set yourself up for success. First, prep your space-weighted hula hoops can reach wider than you think, so opt for an open area (outside or in a clutter-free room) to avoid knocking into anything. Next up: your 'fit. Fitted, athletic clothing is key, says Colbert, who explains that baggy clothes can catch on the hoop and cause it to fall. Opt for leggings, a fitted tp, and snug layers to put a buffer between you and the hoop if you bruise easily. As for shoes, it’s up to you! You can totally go barefoot, but if you choose to wear workout sneakers, be sure they are tied and double knotted.
Once your space and outfit are sorted, it's time to hoop. Here’s how to nail proper form and advance as you build strength and coordination:
How to:
- Stand tall with a straight spine, shoulders down, toes facing forward, and feet shoulder-width, or one foot slightly staggered ahead (choose whichever stance feels more stable). Stand with your feet shoulder-width apart, one foot slightly in front of the other. This staggered stance gives you more stability and control.
- Hold hoop around your waist, just above your hips, holding it with a light grip with both hands, parallel to the ground.
- Engage your core and toss the hoop to one side as you keep your feet planted on the ground.
- Pulse your hips and feet in a controlled rocking motion shifting your body forward and back. The motion that keeps a weighted hula hoop spinning isn't the circular hip movement many imagine. Instead, it's more of a front-to-back or side-to-side motion. Start with small, controlled movements. As you gain confidence, you can make the movements larger or experiment with different patterns. Keep your arms out to the side or above your head for an added challenge.
Beginner to advanced progressions:
- Beginner: Start with basic waist hooping for 1 to 2 minutes at a time. Focus on mastering the rocking motion and keeping the hoop spinning smoothly.
- Intermediate: Add movements like side-to-side steps, squats, or arm movements while hooping to engage more muscles.
- Advanced: Try walking forward and backward while hooping or practicing arm hooping (hooping around your arms) to really challenge coordination, cardio endurance, and upper body strength.
Sample Workout
Ready to put it all together? Here’s a sample workout to get you started:
10-Minute Weighted Hula Hoop Workout
3 minutes: Basic waist hooping
Focus on smooth, controlled rocking motion. Engage your core the entire time.
2 minutes: Step side-to-side while hooping
Take small, rhythmic steps to each side without breaking the hoop's spin.
2 minutes: Squat pulses while hooping
Drop into a shallow squat and pulse up and down, keeping the hoop moving at your waist.
3 minutes: Arm hooping or walking while hooping
Option 1: Transition to arm hooping (one arm at a time, if needed).
Option 2: Walk slowly forward and backward while waist hooping for extra leg engagement.
Repeat as needed-or mix in your favorite moves-to build stamina and keep things fun.
Choosing the Right Weighted Hula Hoop
Ready to give hula hooping a spin? There are a few different types of weighted hula hoops out there, so it’s worth picking the right one based on your fitness goals and experience level. Weighted hula hoops come in a variety of sizes and weights. Hula hoop sizes vary by brand, but in general, adult sizes range between 37 to 41 inches. Hula hooping experts suggest starting with a hoop that reaches somewhere between your waist and mid-chest when the hoop is standing sideways on the ground.
Most weighted hoops range from one to five pounds-lighter hoops (around one to two pounds) are ideal for beginners because they spin more slowly, making it easier to maintain control and master your form. Heavier hoops (three or more pounds) provide more resistance and can up the strength-building challenge, but they require solid technique to avoid strain or bruising. The stronger and more experienced you are, the heavier weight you can handle. It’s important to choose a weight that you can stick with for the duration of your workout. It’s also important to use a weight that doesn’t cause your technique and form to break down, which could increase your risk of an injury. If you’re a beginner, you may want to start off with a hoop that’s around 1 to 2 pounds. Trainers advise starting with a lighter hoop-around one to two pounds-and not going too hard right away.
You’ll also find hoops in different sizes and materials, from foam-covered options for extra comfort to collapsible designs for easy storage. Some even come with add-ons like adjustable weights or detachable sections. For beginners, select a hoop that reaches approximately to your waist when standing on the ground. Trainers recommend using a lighter and bigger hoop when starting out.
Common Mistakes to Avoid
You might assume hula hooping is a child's game and there's no wrong way to do it. However, there are a few common mistakes to look out for. Here's what trainers say are frequent hula hoop form problems and how to fix them:
Using the wrong size: The size of your hula hoop is key to success. “Everybody’s body is a different shape and size, and a good hula hoop should reflect that,” says Colbert. While most hoops weigh between one and four pounds, the bigger the diameter of the hoop, the easier it is to spin.
Pro fix: “For beginners I definitely recommend using a lighter and bigger hoop that is at least up to your waist when you have it standing on the ground,” adds Musni. When you get more comfortable, increase difficulty with a smaller and/or heavier hoop.
Twisting the hoop to gain momentum: “You should always have the hoop parallel to the ground when you first get started in the rotation,” says Musni. “A lot of people try to twist it on an angle, and we don’t want that because it’s automatically going to put it off kilter.”
Pro fix: Always maintain an upright posture and keep the hoop level with the ground.
Releasing your core: It's imperative to always engage your core to prevent injury. When you do it right, your abs will definitely feel the burn from all the flexing.
Pro fix: Keep your spine straight, core tight, and obliques activated to stay safe.
Spinning with the hoop: “People think you want to spin with the hoop in a circle, but you really want to have a nice back and forth motion,” says Musni.
Pro fix: Instead of mimicking the hoop in a circular rotation, try pulsing back and forth.
Overtraining: Hooping is fun, but you want to be mindful of overtraining. This is especially true with a weighted hula hoop. Research shows that overtraining occurs when you don’t have adequate rest and recovery, so don’t overdo it! If you experience unusual muscle soreness, performance declines, or struggle to maintain other daily activities, that's a sign to dial back your workouts. Don't jump straight into 30-minute sessions. Start with just 5 minutes and gradually increase your time as your body adapts.
Pro fix: Check in with your body regularly and give yourself breaks as needed.
Straining your lower back: “Lower back injuries can be common if the muscles are not used to the repetitive motion,” explains Musni. Also remember to make sure that your hoop is not too heavy and you start with low weight. “If you have a hoop that is too heavy it can hurt your spine with the weight swinging around your body.”
Pro fix: “Make sure to start out in small increments and build endurance day by day.”
Overworking your shoulders: If you get comfortable and start to move the hoop on your arms, be mindful of shoulder overuse. “When you start doing tricks with your shoulders it becomes a lot of anterior and lateral movements, so you want to make sure you work your rear delts outside of hooping to prevent injury.”
Bruising: Hooping can unfortunately leave some battle wounds. “If you have a sensitive body, wear extra clothes or padding to help prevent bruising,” says Musni. Just make sure the clothing is tight-fitted to prevent any snags or tears from the hoop. For your weighted hula hoop sessions, wear moisture-wicking activewear like the Cloud II Scoop Tank to stay comfortable as your workout intensity increases.
Safety Considerations
Using a weighted hula hoop is relatively safe as long as you’re using a weight that’s appropriate for your strength and fitness level. When in doubt, it’s better to use a hoop that’s too light than too heavy. If you feel any pain during your workout, stop immediately.
Like any exercise equipment, improper use can lead to soreness or injury. Dr. Laskowski advises consulting your doctor before using any kind of hula hoop if you have medical concerns, especially a history of back problems. While hula hooping with a weighted hoop is generally safe for most adults, Mayo Clinic recommends consulting your healthcare provider first if you have back problems or other medical concerns.
If you’re new to exercising, or have an injury or chronic health condition, it’s a good idea to check with your doctor before starting a hula hoop workout. It’s especially important to check with your doctor if you have back or hip issues.