Weighted hula hooping may help support weight loss by boosting calorie burning, increasing core strength, and reducing abdominal fat mass. But more research is needed.

Hula hooping is an ancient dance practice that is becoming a popular alternative form of exercise.

Many proponents of weighted hula hooping claim that it can help support weight loss. While some scientific studies support these statements, it’s important to note that research on weighted hula hoops for weight loss is limited.

Weight loss is a multifactorial process that occurs when you’re in a calorie deficit over a period of time. This means your body expends more calories, or energy, than it takes in daily.

While hula hooping can contribute to maintaining a calorie deficit, it’s only one component. Other factors like eating a balanced diet, doing resistance training, managing stress, and getting enough sleep are also key to weight loss.

Keep reading to learn more about how weighted hula hooping can help support you on your weight loss journey.

Before getting started

Weighted hula hooping is a fun way to get active, but there may be some possible risks.

Exercise sessions typically last 10 to 30 minutes, so they can increase your heart rate for long periods. They also involve moving your hips, back, and abdominal muscles. This may strain some people and cause bruising, muscle soreness, or injury, especially for beginners.

Before getting started, consider speaking with a healthcare professional about whether weighted hula hooping is right for you, especially if you:

  • are pregnant
  • have a back or hip injury
  • have a heart condition
  • have a health condition that affects your mobility

A healthcare professional can help you determine if weighted hula hooping is safe for you.

Some research suggests that weighted hula hooping may be one component of a weight management program because it influences body composition.

A 2019 study in 55 people compared the effects of hula hooping and walking on several health parameters, such as blood lipids and body composition.

After 6 weeks, the participants who hula hooped for around 13 minutes daily experienced significant reductions in abdominal fat mass and waist circumference and increases in core strength compared to those who only walked.

A small 2015 study also found positive effects of a hula hooping program on body composition. After 6 weeks, the participants experienced average decreases in the following three measurements:

  • Waist circumference: 3.4 centimeters (cm) (1.3 inches) decrease
  • Hip circumference: 1.3 cm (0.5 inches) decrease
  • Waist-to-hip ratio: 2 cm (0.8 inches) decrease

Lastly, hula hooping is a type of aerobic and resistance exercise that primarily targets the trunk region. Some research suggests that abdominal endurance exercises are effective for burning belly fat. They may also strengthen the abdominal muscles, possibly giving them more definition and the appearance of a “slimmer” trunk region.

Hula hooping is a type of aerobic exercise that can help support cardiovascular and heart health. Aerobic fitness may also contribute to maintaining a calorie deficit by burning calories.

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, which is around 210 calories for a 30-minute workout.

The researchers found that hula hooping burned more calories than several other types of exercise group classes, including step aerobics, Pilates, and power yoga.

Another 2019 study found that weighted hula hooping burned around 3.8 calories per minute, which was similar to walking. Although energy expenditure was similar between both activities, the researchers concluded that weighted hula hooping was more effective for improving body composition.

Core strength is not a direct indicator of weight loss, but it’s a sign that you’re gaining abdominal muscle mass. This is a key component of weight loss programs, as low muscle mass could increase the risk of injury and metabolic health conditions.

A 2025 study in people with obesity examined the effects of a weighted hula hoop training program (WHHTP) on core strength and aerobic fitness.

After 4 weeks, those who engaged in a WHHTP for 3 days weekly experienced more significant increases in core strength and aerobic fitness than those in a non-WHHTP.

The researchers from the 2018 ACE study also note that weighted hula hooping may help improve flexibility, stability, and strength in your abdominal, back, leg, and arm muscles.

There are several different types of weighted hula hoops that could be used for exercise. The two most common are traditional-style hula hoops and smart weighted hoops.

Traditional-style hula hoop

The traditional-style hula hoop looks like one you may have used as a child, and you whirl it around your hips the same way. It’s usually padded and may differ in some characteristic, such as:

  • Weight: typically 1 to 4 pounds
  • Diameter: typically 37 to 45 inches
  • Core: solid core or filled with water or sand

Traditional-style hula hoops can also be segmented, which means you can buy different pieces and attach them together to create a hula hoop of the weight and size you choose. This is a good option if you want to switch between sizes and weights.

Smart hula hoop

A smart hula hoop operates slightly differently from a traditional-style hula hoop.

It involves wrapping a padded belt around your waist, which has a weight attached to its outside with a string. When you whirl your hips, the belt stays in place, but the weighted ball rotates around in a circle.

This type of weighted hoop may be more beneficial for people with limited space to exercise or those with limited hip and back mobility.

Incorporate hooping into an exercise program

Weighted hula hooping may help support aerobic fitness and build some muscle mass, but it should be incorporated into a varied exercise program that also comprises resistance training.

Try performing 3 to 5 sessions weekly, each lasting 20 to 30 minutes. You can include hula hoop sessions as part of an aerobic training day or at the end of a resistance training session.

Learn more: How to get started with weighted hula hooping

Some research suggests that 30 minutes of weighted hula hoop can burn around 210 calories on average. This is similar to a 30-minute exercise session of step aerobics, kickboxing, and boot camp.

Weighted hula hooping may contribute to reducing your waist size when it’s combined with maintaining a calorie deficit, eating a balanced diet, and getting enough weekly exercise, among others factors.

Weighted hula hooping and walking are both great ways to maintain aerobic fitness goals. But, hula hooping may take less time to burn the same number of calories.

For instance, some research found that hula hooping for 12 minutes burns a similar number of calories as walking 10,000 steps, which may take 1.5 to 2 hours.

Weighted hula hooping is a popular alternative form of exercise that can help improve aerobic fitness, build core strength, and possibly reduce waist circumference.

Some research suggests that it may support weight loss, but it’s important to note that many factors contribute to weight loss. These include eating a balanced diet, resistance training, and getting enough sleep.

Consider speaking with a healthcare professional if you’re unsure about how to incorporate hula hooping into your exercise program.