Weighted Hula Hoops Are Trending—Can They Help You Lose Weight?

Weighted hula hoops are having a moment on TikTok for a few reasons. Number one, hula hooping is fun to watch! Number two, the heavier hoop is a great way to get effective and enjoyable exercise. 

I purchased 10 of these hoops at a fitness experts conference to bring home with me years ago. I’ve been using them ever since! 

For 15 years, my full-body workout boot camp attendees have begged me to use the exercise hoop as one of our stations. It’s familiar, play-like, and everybody loves it. Plus, your heart rate will soar. 

The best part? Hula hooping is a multiple-muscle group workout. Your core muscles, lower back, hips, and thighs will be working way more than with a traditional hula hoop workout! 

Here, we’ll look more into weighted hula hoops and the benefits of a hula hoop workout.

What Is A Weighted Hula Hoop?

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I taught at fitness conferences for years. About 15 years ago, at one of the conferences, I became interested in the benefits of hula. 

Weighted hula hoops were getting some hype back then, and I took a 30-minute hula hoopers class. It was so fun, the time flew by! It was more intense than a standard hula hoop and great aerobic activity. 

The next day, my abs were sore

A weighted hula hoop is not the $5 normal hula hoop from the drugstore. The weighted option is bigger in circumference and comes in different sizes.

How it Works

The weighted hula hoop takes the concept of a regular hula hoop and adds additional weight, shock absorbers, and adjustable sizes. They typically weigh between a half to a full pound each. 

Thankfully, the bigger diameter makes it easier to learn. 

Even if you couldn’t hula as a kid, remember these are easier to keep up on the hips. They also deliver better results than a cheap kids’ hoop!  

The weight can range, but I’m not as big a fan of the heavy hoops (up to 5 lbs). They’re simply too stressful on my hips. But other people do like them, so you have to find the right choice for you.

I’ve tried a whole bunch and settled in on a lighter hoop with a circumference of around 40 “ and weight between 1 to 1.5 lbs. That’s my sweet spot!

Can Weighted Hula Hoops Help You Lose Weight?

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In short, yes!

Weighted hula loops are a fun way to get moderate-intensity cardiovascular exercise. Using these fun hoops can help burn calories and improve endurance. Of course, the more calories you burn, the more weight you’ll lose. (It’s all about burning more than you take in!)

By adding weight to the hoop, you also engage your core ab muscles. They can also effectively target your lower back, hips, and thighs.

This effective low-impact exercise is also easy on the joints. Adding weighted hula hoop exercises to your overall fitness and nutrition routine can certainly help you reach your weight loss goals.

How to Use a Weighted Hula Hoop Correctly

Of course, using the correct form when hula hooping is necessary! This is where your memories from the playground may come back to help you.

Here are some tips:

Start by simply spinning the weighted hula hoop around your waist for as long as you can. Start with feet parallel and hip-width apart.

Begin to move your hips side to side. Work up to longer lengths as you get stronger and more confident.

As your skill improves, you can challenge yourself by trying to spin in both directions. This requires more mind focus.

You can also intensify your exercise by walking forward and backward.

Keep things light and fun by watching TV or listening to music while you hoop.

How Often Should You Use a Weighted Hula Hoop?

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If you’re interested in giving a weighted hula hoop a chance, I suggest starting small. In the beginning, try hooping for 5 to 15 minutes a few times a week. 

Ultimately, how often you do hula hooping will depend on personal preference (just like the weight of the hoop).  You can hoop in your living room for 10 minutes any time you want or add it to the beginning or end of another workout.

Look for an adjustable hoop with easy assembly that you can use in a home gym or take with you on the go!

Next, let’s look at the benefits! The following are seven great benefits of exercising with a weighted hula hoop.

Boosts Overall Fitness

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Using a weighted hula hoop provides an effective moderate-intensity cardiovascular workout that can help burn calories, improve endurance, and enhance overall cardiovascular health. 

The added weight engages core muscles, making it a more intense workout than traditional hula hooping. 

It also targets muscles in the abdomen, lower back, hips, and thighs, leading to improved muscle tone and strength. Plus, it’s low impact and easy on the joints. 

Improves Core Strength

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Hula hooping, especially with a weighted hoop, engages the core muscles extensively. 

This can lead to improved core strength, stability, and balance. A strong core is essential for overall body strength and can help prevent back pain and improve posture.

You might also enjoy my favorite core strengthening exercises!

It’s Fun!

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Simply put, hula hooping is a fun form of exercise! Many people find it entertaining, which encourages them to stick with their workout routine. 

The rhythmic movement and the challenge of keeping the hoop spinning can make exercise feel like play.

It’s Accessible

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Weighted hula hoops are relatively inexpensive and readily available, making them accessible to a wide range of people. 

They can be used at home, in parks, or fitness classes, making it convenient for individuals to incorporate hula hooping into their fitness regimen.

It’s a Stress Reliever

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Exercise, including hula hooping, triggers the release of endorphins, which are natural stress relievers. 

Engaging in regular hula hooping sessions can help reduce stress and improve overall mental well-being.

It’s a Great Social Activity

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Hula hooping can be done alone or in groups, making it a social activity.

There are communities and classes where people gather to hula hoop together, fostering a sense of community and support among participants.

It Promotes Weight Loss

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Regular aerobic exercise, like hula hooping, can contribute to weight loss when combined with a balanced diet. 

The combination of cardiovascular exercise and muscle engagement can help individuals shed excess weight!

It’s important to note that while weighted hula hoops offer various benefits, individual results may vary. As with any form of exercise, it’s essential to consult a healthcare professional or fitness expert, especially if you have any underlying health conditions or concerns. This will ensure that hula hooping is suitable for your fitness level.

The Beginner Strength Training Guide for Women

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Starting a strength training routine can be intimidating and confusing. Walk onto any weight floor in the gym, and it seems everyone there has a plan and knows what they’re doing but you!

Of course, the truth is that everyone had to start as a beginner at one time. That’s why we created this beginner strength training guide for women.

The Beginner Strength Training Guide for Women

Power Walking For Beginners

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With countless studies proving the health benefits of power walking, learning how to do it will keep you moving well into the future.

Power walking is one of the most maintainable workouts a person can add to their life, so if you haven’t tried it yet, how about starting now?

Power Walking For Beginners

Strength Training for Women Over 50: 11 Best Moves

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There are many factors involved in maintaining good physical and mental health as you age, but one of the most important things to consider as you grow older is weight training. 

These strength training exercises are proven to get results for women over 50!

Strength Training for Women Over 50: 11 Best Moves

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