From Cardio To Core Strength: The Benefits Of Hula Hoop For Weight Loss And Fitness

 by Dr. Steve Hruby
Reviewed by Dr. Steve Hruby

I am a chiropractor, father, husband, coach, entrepreneur, and motivational speaker. Feeling good about yourself is a choice: My mission is to transform lives through optimized health and overall well-being.

  Fact Checked
 by Rhealyn Tropia, RMT
Reviewed by Rhealyn Tropia, RMT

I’ve been called a Data Ninja, The Fact Checker, and a Human Search Engine. I’m an indie content curator who does research daily, and quizzes myself on the important issues of the day.

Benefits of Hula Hoop for Weight Loss and Fitness

I don’t think many people would guess that weighted hula hoops have become part of the most popular core workouts worldwide, but they are now, and that’s also thanks to the science behind this fitness craze! 

Hula hoops are not just fun, colorful kids’ toys. Hula hooping provides an effective way to achieve weight loss and improve both physical and mental well-being.

Though hula hooping has been in practice for a long time, recent scientific studies have proved beyond doubt that it can be deemed as a highly efficient method to reshape one’s body. Packed with numerous benefits, this is for sure one of the best ways to lose weight and stay fit.

You need to have a few special things though: Your own hoop and a few extra hoops for your friends or family. Hula hoop weight loss results are ones you can achieve at the comfort of your own home. Just grab a few hoops, and start hooping away!

What Is a Weighted Hula Hoop?

A weighted hula hoop is a fitness tool that helps you burn calories, build core strength and improve balance. The goal is to use the weighted hoop to do two things: strengthen your abs and thighs, and tone your arms, legs, chest and back.

The main difference between a regular hoop and one with weights on it is that the weighted hoop will give you an added challenge when doing tricks.

Since it’s more difficult to move around in the air with a weighted hoop than without weights, you’ll have to work harder or focus more on your balance.

This can help you reach your fitness goals much faster because you’ll be using the weights as part of your workouts rather than during them!

How Do You Use a Weighted Hula Hoop?

A weighted hula hoop is a fun and versatile workout tool that you can use in different ways to get a great workout. Here are some of the ways to use a weighted hula hoop:

  • For cardio, try doing athletic moves while holding the hoop, such as lunges and squats.
  • For core strength, hold the hoop with both hands and lift it up and down. This works your abs really well!
  • For balance and coordination, try hopping on one foot while holding onto the hoop with both hands. You may need to practice this at first so that you don’t fall over!

Another thing to remember about using a weighted hula hoop is that you need to use it in conjunction with your other workouts. You can’t just strap on your weighted hula hoop and expect to see results—you’ll need to do some form of cardio, too.

mother twirling hula hoop in front of her son

If you’re looking for an overall fitness routine, consider doing cardio along with your hula hoop session. For example, if you want to burn fat, doing 30 minutes of high-intensity interval training (HIIT) would be a good way to go!

You’ll also want to make sure you’re eating well while doing this type of cardio workout so that your body doesn’t get too depleted of energy or nutrients. You should aim for consuming around 1 gram per pound of body weight each day as well as drinking plenty of water throughout the day.

The Benefits of Weighted Hula Hoop for Weight Loss

  • It’s easy to do! You just pick up your hoop, swing it around in front of you (like you’re dancing), and then put it down. It’s that easy!
  • When you’re using a weighted hula hoop, your body will quickly learn how to walk or run with some extra weight. This helps increase your stamina and endurance over time. You’ll find that it gets easier and easier to do this exercise every day until it becomes second nature!
  • Hula hooping can help improve your core strength so that you’re able to lift heavy things without getting injured. This means that even if you don’t want to use the hoop as a workout tool, it could still be helpful for strengthening certain areas of your body when doing other activities like gardening or yard work.
  • Weighted hula hooping is an exercise that combines the benefits of cardio and strength training into one workout. It involves keeping a hoop on your waistband for 30 minutes as you walk or run around in circles. The weight will help you burn calories, build muscle, and increase your metabolism.

While it may sound like an easy way to lose weight, you should be aware of some potential side effects before trying it out:

  • Hula hooping can cause injury if you’re not careful when doing this exercise. You should always wear protective gear such as gloves and wrist guards so that you don’t get hurt while moving around in circles with a weighted hoop on your waistband!
  • If you have high blood pressure or other medical conditions, weighted hula hooping could make them worse by increasing your heart rate or causing stress on your body’s circulatory system resulting in a higher chance of stroke or heart attack (source).

How long do you need to hula hoop to lose weight?

It depends on how much weight you want to lose, and how often you want to use a weight loss hula hoop. It’s been my experience that when I was doing something new, like going to the gym or making new friends, it took me a while to get used to it.

woman exercising on living room with hula hoop

I would find myself doing things that felt uncomfortable or stupid, but once I got over that stage, I found myself doing things more consistently and enjoying them more.

The first thing you need to know is how much you weigh. If you weigh 150 pounds and are trying to lose weight, you might be able to get away with hula hooping for 20 minutes per session. If you weigh 200 pounds and want to lose weight, you’ll need to hula hoop for a little over an hour each day.

Once you know how long your sessions should be, you can figure out how many days of the week this is going to take up in your schedule.

If you have a full-time job and other responsibilities, it’s probably not realistic for you to spend all day every day doing nothing but hula hooping—but if your job doesn’t require much physical activity or if there are things around the house that could be done while hula hooping (like laundry or dishes), then maybe it’s possible!

If the idea of spending all day every day doing nothing but hula hooping seems too daunting (or just plain impossible), try doing one session per day.

That way, if something comes up that makes it impossible for you to do any more today (or even tomorrow!), at least there will still be enough allowance for you to catch up on your missed workout.

Jumping Through Hoops: Answers to Frequently Asked Questions

How much weight can you lose in a week with weighted hula hoop?

A weighted hula hoop weight loss in a week depends on your overall fitness level and the amount of time you spend exercising.

woman using hula hoop

If you’re in good shape, you can expect to lose between 1 and 3 pounds per week by doing exercises that require your entire body. If you’re not quite as fit, you might only be able to lose half a pound per week. You’ll also lose weight faster if you exercise for longer periods of time—up to 6 hours for the most effective results!

If you want to get really lean, try doing weighted hula hoop workouts for at least 2 hours per day, three times each week. This is definitely not for beginners—it’s a lot of work!

Has anyone lost weight with hula hoop?

Yes! When I did it for a month, and I have lost about 5 pounds. The biggest reason why this is possible is because of the dynamic nature of the exercise. You burn energy as you move your body with the hoop, so you must continue to move in order to keep burning calories.

This keeps you from being bored or wasting time on a stationary activity like running or biking. Also, because it requires movement, it is an active form of exercise that will help you stay fit without feeling overly taxed by any one activity like running or other cardio activities.

Does the weight loss hula hoop work?

Yes. The weight loss hula hoop works because it helps you burn calories and fat, which is the fuel that your body needs to function and grow.

The hula hoop is a simple device, so it’s easy to get started with. You can use it while sitting at your desk or lying in bed, or even while driving.

The best part about it is that it’s portable and simple enough for anyone to do! It is also very affordable compared to other complex exercise machines, so if you have limited funds or are on a tight budget, this could be an option for you.


The health benefits of hula hoop workouts are undeniable. They strengthen the core, burn calories, and improve overall body tone. In addition, they are low impact and can be done by most people regardless of their physical condition.

There are numerous ways to incorporate a hula hoop into an exercise routine; from doing it as a stand-alone activity to including it as part of a dance workout routine or mixed martial arts fighting training. The key is to get the heart pumping and to have fun!

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