Hula Hoop Weight Loss : A Complete Guide

TikTok is fantastic for many things, like humorous memes, adorable animals, and user-generated content challenges. But you can also get fitness inspiration between mastering your next dancing move and discovering the best cooking tip. One recent TikTok sensation is the #weightedhulahoop, which has had nearly 130 million views. Since they have been around for many years, you probably remember hula hoops from your childhood playground. They have matured with you, with weighted hula hoops now recognized as an effective means of building core strength and burning calories. Although it may seem enjoyable, can you get a workout by whirling a hoop around your waist? 

Let’s examine the benefits of hula hoop weight loss , what a weighted hula hoop is precisely, and how to use one. What they said was as follows.

Table of Contents

Is Hula Hooping good for Weight Loss?

Hula hoop workouts provide several health benefits, including stress relief, calorie burning, and strengthening training. Even if you initially find it difficult, commencing with simple workouts is beneficial. Moreover, these activities will make you grin!

What is Smart Weighted Hula Hoop?

The motion of a traditional hula hoop, a big ring that you swing around your body, prevents it from falling to the ground. The smart hula hoop is a ring consisting of links that adjust to your waist size to prevent it from falling. The object is to swing in a way that prevents the weighted ball from falling. It also weights the end of a string.

The action is essentially the same, but you can get started immediately because you don’t need to worry about perfecting the skill of avoiding dropping the big hoop. Additionally, you may remove links as you lose weight and modify the hoop to match your size. Every broken connection is an accomplishment worthy of celebration.

How Hula Hoops work?

Incorporating weighted hula hoops into your routines is a great technique to break out of a workout rut. You may have seen this well-liked fitness gadget on social media, but it may make you feel like you’re playing a game from your youth and increase your enthusiasm to work out. It has several advantages and is simple to incorporate into your exercise regimen.

Hula hooping for weight loss has not been the subject of much scientific investigation, but what is available shows some promising outcomes. The National Library of Medicine released short research in 2015 that examined the effects of six weeks of weighted hula hooping.

Does the Weighted Hula Hoop work?

Weighted hoops may help redistribute body fat and lower waist and hip circumference measures, according to a small 2015 research. Similarly, a 2019 study discovered that  hula hooping for weight loss can improve trunk muscle development and decrease abdomen fat in obese people. Weighted hula hoops have the potential to offer a modest level of core muscular activity, hence strengthening and enhancing endurance. But other muscle groups can also be worked during the activity.

What makes the TikTok weighted hula hoop different from traditional hula hoops?

Although a standard hula hoop won’t provide as much exercise, it’s still a fantastic method to raise your heart rate. Experts claim that a weighted hoop is more advantageous for achieving weight loss objectives. Elevating your heart rate and using your back and core muscles is low-impact and integrates strength and cardio training, according to Gourlay. Walker continues, “It’s excellent for your lower body and core muscles. It’s a total-body exercise if you use the hula hoop for arm exercises. Additionally, it can aid in fat-burning and belly fat reduction. According to a small 2015 research, frequent weighted hula hooping was linked to decreased hip and waist circumference.

6 Benefits of using the TikTok Weighted Hula Hoop

Exercises with a hula hoop are excellent for building core strength, enhancing posture, and burning calories. The top hula hoop workouts are listed below, and you should include them in your fitness regimen.

1. Enhances your heart rate

Exercise is a good strategy for maintaining heart health, and hula hoop activities are a great place to start. “Over time, these workouts improve blood circulation, strengthen the cardiac muscles, and expand lung capacity.

2. Strengthens your core

The hula hoop’s rhythmic motion works out the lower back, obliques, and abdominal muscles. This can help strengthen the core and result in better stability and posture.

3. Burns calories

Exercises with a hula hoop are enjoyable and excellent for burning calories and reducing weight. Depending on how hard you work out, you can burn between 200 and 400 calories in an hour.

4. Helps in coordination and balance

Exercises with a hula hoop involve balance and coordination to maintain the hoop rotating around your body. Frequent training can enhance these abilities, increasing motor control and general agility.

5. Keeps stress at bay

Exercise with a hula hoop can help lower stress and anxiety levels by encouraging the body’s natural mood-enhancing hormones, endorphins, to be released. Exercises with a hula hoop that features rhythmic motion and meditation can also help to relax the mind.

6. Increases flexibility

Exercises with a hula hoop allow you to move more freely through your hips, waist, and arms, which may help you become more flexible and mobile and eliminate any stiffness. Those who have sedentary lifestyles or spend much time sitting down may find this helpful.

6 Best Hula Hoop Exercises for a Full-Body Workout

Exercises with a hula hoop are enjoyable and a great way to burn calories, strengthen your core, and improve coordination. The expert explains six hula hoop workouts here.

1. Basic Waist Hooping

  • Make sure the hula hoop is level before starting by wrapping it around your waist.
  • Place your feet shoulder-width apart and flex your knees just a little bit.
  • To maintain the hoop rotating around your waist, circularly rotate your hips.
  • To hold the hoop up, concentrate on keeping a regular movement and contract your core muscles.
  • Try to hoop continuously for at least five to ten minutes to increase endurance. 

2. Hula Hoop Squats

  • Swivel the hula hoop weight loss ring around your midsection.
  • Keep the hoop spinning while you bend your knees and push your hips back to lower yourself into a squat.
  • Throughout the exercise, ensure your back stays straight and your knees stay in line with your toes.
  • Rotate the hoop to return to the initial position.
  • Execute ten to fifteen hula hoop squat repetitions, considering appropriate form and deliberate movements.

3. Arm Hooping

  • With both hands in front of you and your palms pointing outward, hold the hula hoop.
  • Start by making circular movements with your hands to spin the hoop around your arms.
  • To keep the hoop spinning smoothly, keep your elbows slightly bent and your beat constant.
  • Gradually increase the pace as you get more accustomed to the motion.
  • Try to keep your arms moving clockwise and anticlockwise for one to two minutes at a time.

4. Hula Hoop Lunges

  • Start with a simple hula hoop workout.
  • As the hoop spins, take a step forward into a lunge.
  • Ensure your knee is precisely above your ankle as you lower your body until your front thigh is parallel to the floor.
  • Push off your front foot to return to the beginning while keeping the hoop rotating.
  • Perform 10–12 repetitions on each side while switching legs, paying attention to balance and stability. 
5. Hula Hoop Arm Circles

5. Hula Hoop Arm Circles

  • Keeping the hula hoop parallel to the ground, hold it in front of you with both hands.
  • With your hands moving in a circular motion, begin spinning the hoop clockwise.
  • Increase the circle sizes gradually while keeping the hoop under control.
  • Move to anticlockwise circles after a few rotations to work both arms equally.
  • Keep your arm circles smooth and controlled for one to two minutes.

6. Hula Hoop Jumping Jacks

  • Start by hula-hooping it around your waist.
  • Step your feet apart and raise your arms simultaneously to let the hoop reach your chest.
  • Lean your arms to your sides and jump your feet together to bring the hoop back to your waist.
  • Continue to alternate between lifting your arms up and down and hopping with your feet together and apart.
  • Concentrate on rhythm and coordination while performing hula hoop jumping jacks for ten to fifteen repetitions.

‘I used a weighted hula hoop daily for 2 weeks, here are my honest results.’

The most surprising item that TikTok has forced me to purchase over the years is a weighted hula hoop. As everyone knows, FitTok, or TikTok, is rife with fitness fads. Examples include the 12-3-30 workout, the Stairmaster challenges, and many walking exercises, but I do not fall for them. But I became interested when I saw the emerging hula hoop fad on my “For You” page.

I convinced myself that it would be enjoyable even in any case, so I headed to Amazon and purchased the Swiss Activa smart weighted hula hoop, which comes with a detachable weighted ball.

It came with 16 links to adjust to match your waist size, a monitor showing how long you had been   hula hooping for weight loss and how many calories you had burnt, and a weighted ball when it arrived two days later. I then committed to use it every day for two weeks, aiming for thirty to forty minutes each day. Here are the things I discovered and my sincere conclusions.

1. Building a weighted hula hoop is a breeze

The contraption required some time to assemble (as many do-it-yourself projects do if you’re me), but once I figured out how to use it, it was relatively easy to connect the links to form the entire circle. I ensured the hoop would stay in place, and I wouldn’t have to worry about holding it up while also trying not to knock myself out with the weighted ball by choosing a size that would fit tightly around my waist. My specific hoop comes with a rubber ball weight of 422g, or 0.9 lbs. The packaging also included a tape measure to measure your waist before using the equipment.

2. Using a weighted hula hoop takes practice

My initial try was ridiculous since I could not establish any momentum. I thought I would just circularly move my body to keep the hula hoop going like a regular one. However, because this one was heavier and fitted around my waist, swaying around as if my life depended on it didn’t exactly work. The challenge will vary depending on the length of the string; the longer the string, the more difficult it will be. Some customers may use a metronome app on their phones to maintain synchronization with the movements or select music with a strong rhythm.

3. Hula-hooping with a weighted ball requires coordination

I had trouble maintaining my weighted hula hoop’s motion. My weighted hula hoop’s instructions state that using it for 30 to 40 minutes will provide “optimal results,” but after my first two days of use, I only managed to log around 15 minutes because of all the stops and starts.

I suggest utilizing the hoop for ten minutes each day as quickly as possible. A two-minute session is great if you use the gadget to release stiff lower back muscles.

4. Using a weighted hula hoop is a form of cardio

I started using weighted hula hoop workouts as my aerobic routine.

The weighted hula hoop I chose didn’t account for how hot and tired I would feel. I’m not the only one who had trouble using it, based on the reviews on Amazon.

It says it tracks how many calories you burn and how long you work out, but I’ve often been told I’ve only been working out for 10 minutes when I’ve managed 30, and the number of calories burned is frequently far less than I had anticipated.

5. Weighted hula hooping can get monotonous, but music helps

The more I practiced with my hoop, the more proficient I became, but it became more routine. The sound of the weight ball bouncing around the links annoyed me and distracted me from whatever I was watching, even with the TV on in the background. But I figured out a simple fix: I plugged in my wireless headphones and gave up Schitt’s Creek for music. As it happened, I was much more motivated and energized to continue after this.

6. A weighted hula hoop can be uncomfortable

I used to frequently hula hoop with my hands on my head while weighted.

Although I got a good workout from this unusual exercise, my main complaint was that the links around my waist caused a lot of pain and frequently left marks. However, removing one link from the hoop to make it less snug and donning a heavier top that prevented the links from pressing against my skin was much assisted.

How to choose the best hula hoop ring for exercise?

Several criteria, including your skill level, fitness objectives, and physical size, influence your choice of the finest hula hoop ring for exercise. A larger, heavier hoop is better for novices since it rotates more slowly and is more straightforward. Depending on your height and waist size, a recommended beginning weight is between one and two pounds (0.45 and 0.9 kg), and the diameter should be at least 38 to 42 inches (96.5 to 106.7 cm).

Who should avoid Hula Hoop Exercises?

For many people, hula hoop workouts may be an enjoyable and helpful approach to enhance core strength, coordination, and cardiovascular health. Nonetheless, certain people might need to avoid or alter hula hoop workouts, such as:

1. Pregnant women

Although light hula hooping can be acceptable for expectant mothers, they should always check with their doctor before starting any new fitness regimen.

2. Individuals with back problems

Exercise with a hula hoop can strain the lower back. Therefore, people with back problems or injuries should proceed cautiously or select less demanding activities. Those with back issues should avoid exercises with a hula hoop. 

3. People with balance issues

Exercises with a hula hoop involve balance and coordination. Therefore, those with trouble with their inner ears or balance may find it difficult or risk falling.

4. Those with certain medical conditions

Hernias, pelvic floor abnormalities, and severe osteoporosis are a few diseases that may require someone to refrain from hula hooping or to see a doctor before beginning.

5. Individuals with recent surgeries or injuries

Activities like hula hoop exercises should be avoided by anybody recovering from surgery or coping with acute injuries until they are completely healed and have received approval from their healthcare professional. 

Are there Any Risks of using the TikTok Weighted Hula Hoop?

Like any workout, there is a chance of damage, particularly if you overdo it or don’t use the hula hoop appropriately. To prevent strain or damage, it’s crucial to start carefully and pay attention to your body.

It’s crucial to dress appropriately as well. It would be better to wear tight clothing instead of a baggy, loose T-shirt because the latter can twist and rise, making the experience uncomfortable.

What are the different types of TikTok weighted hula hoops available, and how do they differ from each other?

The weighted hula hoop I purchased is the original model and an excellent introduction item. Since then, they’ve released a modified smart hula hoop that links to your phone through an app and records your progress using an electrical smart sensor. The newer model also has the advantage of being quieter. I’m not bothered by the original one’s loudness as a user. There are frequently a few closed doors between where I work out and where my family is, which annoys them. However, as I previously stated, it doesn’t bother me since I use my headphones and loud music to get inspired and go while I work out.

Are there any tips or techniques for using the weighted hula hoop effectively?

Here are some suggestions I have to make it more comfortable and productive:

  • Dress appropriately.
  • Ensure you have enough room to move about without running into anything.
  • To observe benefits, try using the hula hoop weight loss ring  four times a week for at least thirty minutes each time.
  • After you become accustomed to the exercise, you may raise your heart rate even more by adding strap-on ankle weights to your ankles (or wrists) or holding little hand-held weights during your workout.
  • Put on a song to encourage you, and use your earbuds to enjoy the workout.

Weighted Hula Hoop Reviews by Customers

There are many success stories on TikTok. These are some of the individuals that have personally inspired me.

  • The @therealoverloadcomedy’s Shumirun Nessa, This hilarious yet realistic woman, has used the weighted hula hoop to get some fantastic results.
  • I think the first person to use it was Vicky from @vicky_crafty_mum, and I appreciate how open and honest she has been about her experience. Fantastic work, my dear!
  • Adam Birks’s journey has been incredible. He performs a daily live on TikTok at 5:30 every day, during which he hula hoops, and he displays his weight loss in 110 days: 


Hula hoop workouts are an enjoyable and practical approach to enhancing the general quality of life, mental health, and physical fitness. It may be a satisfying addition to your workout regimen, whether your goals are to tone your muscles, lose weight, or just have fun while becoming healthy. See your doctor before using it if you have any health concerns. 

Also Read : How to Lose Weight On a Treadmill In 2 Weeks