Hula hooping, once an ancient dance practice and later a childhood pastime, has recently gained popularity as a fun and engaging form of exercise. Weighted hula hoops, in particular, are often promoted as tools that can help with weight loss and toning. While a few studies suggest that hula hooping may support calorie burning and waistline reduction, research on weighted hula hoops remains limited and ongoing.
It’s important to understand that weight loss is a multifactorial process that depends primarily on creating a consistent calorie deficit. Hula hooping can certainly contribute to this, but it works best alongside other healthy habits such as a balanced diet, strength training, quality sleep, and stress management. Keep reading to explore how weighted hula hoops may support your overall fitness and weight loss journey.
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May Help Reduce Waist Circumference
Research indicates that weighted hula hooping may positively impact body composition and support waistline reduction when used consistently.
In a 2019 study involving 55 participants, researchers compared the effects of hula hooping and walking on body composition and blood lipids. After six weeks, those who hula hooped for about 13 minutes daily saw significant decreases in abdominal fat mass and waist circumference, along with improved core strength, compared to the walking group.
Similarly, a smaller 2015 study found that six weeks of hula hooping led to measurable reductions in:
- Waist circumference: 3.4 cm (1.3 in)
- Hip circumference: 1.3 cm (0.5 in)
- Waist-to-hip ratio: 2 cm (0.8 in)
Since hula hooping combines aerobic and resistance exercise, it particularly targets the trunk, helping strengthen abdominal muscles and potentially enhancing the appearance of a slimmer midsection.
May Help Burn More Calories
Hula hooping is an aerobic exercise that can support cardiovascular health while helping to burn calories—an essential factor for maintaining a calorie deficit and supporting weight loss.
A small 2018 study funded by the American Council on Exercise (ACE) found that weighted hula hooping burns an average of 7 calories per minute, totaling about 210 calories in a 30-minute session. Interestingly, hula hooping burned more calories than several other popular group exercises, including step aerobics, Pilates, and power yoga.
Another study in 2019 reported that weighted hula hooping burned approximately 3.8 calories per minute, similar to walking. Despite comparable energy expenditure, researchers noted that hula hooping may be more effective at improving body composition, making it a fun and practical addition to a fitness routine.
May Help Increase Core Strength
While core strength isn’t a direct measure of weight loss, it reflects gains in abdominal muscle mass, which plays an important role in overall fitness. Adequate muscle mass can reduce injury risk and support metabolic health, making it a valuable part of any weight management program.
A 2025 study on people with obesity examined a weighted hula hoop training program (WHHTP) and its effects on core strength and aerobic fitness. After four weeks, participants who completed the program three times per week showed significantly greater improvements in core strength and aerobic fitness compared to those who did not follow the WHHTP.
Additionally, researchers from the 2018 ACE study highlighted that weighted hula hooping may enhance flexibility, stability, and strength in the abdominal, back, leg, and arm muscles, making it a full-body exercise with core-focused benefits.
Types of Weighted Hula Hoops for Weight Loss
Weighted hula hoops come in a variety of styles, but the two most common types are traditional-style hoops and smart weighted hoops.
Traditional-Style Hula Hoop
Resembling the classic childhood toy, the traditional hula hoop is whirled around the hips to exercise the core. These hoops are usually padded and vary in:
- Weight: 1 to 4 pounds
- Diameter: 37 to 45 inches
- Core: solid, or filled with water or sand
Some traditional hoops are segmented, allowing you to connect multiple pieces to create a hoop of your preferred size and weight. This flexibility makes it easy to adjust intensity as you progress.
Smart Hula Hoop
Smart hoops work differently. They feature a padded belt worn around your waist, with a weighted ball attached via a string. As you rotate your hips, the ball spins around the belt rather than the hoop itself.
This design is ideal for limited space or for those with restricted hip or back mobility, offering an accessible way to enjoy the benefits of weighted hula hooping.
Frequently Asked Questions
Can weighted hula hoops really help me lose weight?
Weighted hula hoops can contribute to a calorie deficit and support body composition improvements, but they work best alongside a balanced diet, strength training, and other healthy lifestyle habits.
How many calories can I burn hula hooping?
Studies suggest weighted hula hooping burns around 3.8–7 calories per minute, depending on intensity and hoop weight, making it comparable to brisk walking or other moderate aerobic exercises.
How often should I hula hoop for results?
Many studies show benefits with 3–6 sessions per week, lasting 10–30 minutes per session. Consistency is more important than long, infrequent workouts.
Which type of weighted hoop is better for beginners?
Traditional padded hoops are beginner-friendly, but smart hoops may be better for those with limited space or hip/back mobility issues.
Can hula hooping help tone my abs?
Yes. Weighted hula hooping strengthens core muscles, improves stability, and may enhance abdominal definition over time.
Are there any risks?
Slight bruising or soreness can occur when starting. Always start slowly, use proper form, and consult a doctor if you have pre-existing conditions affecting the back or hips.
Conclusion
Weighted hula hooping is a fun and accessible way to support weight loss, improve core strength, and burn calories. While it’s not a magic solution, research shows that consistent use can help reduce waist circumference, enhance muscle tone, and contribute to overall fitness. Combining hula hooping with a balanced diet, strength training, and other healthy habits can maximize results. Whether you choose a traditional or smart hoop, incorporating this playful exercise into your routine can make your weight loss journey more enjoyable and sustainable.
