Hula hooping in general is a surprisingly good workout, but weighted hula hoops in particular are an excellent way to get the heart pumping and build muscle strength. We asked fitness experts to break down the benefits, how to do it, risks and more.
What is a weighted hula hoop workout?
“A weighted hula hoop workout is a form of low-impact cardio exercise that helps burn calories, lose body fat, boost core strength and even improve flexibility and balance,” says John Gardner, a NASM certified personal trainer and the CEO and Co-Founder of Kickoff. https://www.tiktok.com/@olivia.harriman/video/6932142249891417349?is_copy_url=1&is_from_webapp=v1
Benefits of a weighted hula hoop workout
Works core muscles
“This is due to the strong and controlled movements around the hips and waist to hold the hula hoop up in place to carry the weight of the hoop,” Brock Davies, NASM Trainer and CEO of HOMEBODY Fitness App, explains. “The motions also activate muscles in your legs and glutes which can lead to a good lower body workout as well. Weighted hoops help strengthen any muscle group targeted during the workout.”
Burns calories
While hula hooping is a low-impact exercise, it still burns calories. However, this certainly is not and should not be your only workout if you are wanting weight loss results, says Davies. Studies show that hula hooping burns anywhere between 3 and 7 calories per minute, and even more so if you are using a weighted hoop.
Can help you lose stubborn belly fat
Weighted hoops are a good option to aid in slowly burning stubborn belly fat. But you will need to combine this with other workouts of course to work towards desired results, Davies explains.
Weighted hula hoop workout risks
As with any workout, there is risk for injury. Some risks include:
Bruising
Bruising can happen if you’re new to this workout. “Hula hooping is super low impact and low risk but with any exercise, you risk burnout and potential injury,” says Davies. “The main ‘risk’ with a weighted hula hoop is that you might have some bruising, especially if you are new at this exercise.”
Back pain
“If you use a heavier weight than your fitness level, it could lead to back pain,” Gardner states. “Always choose a lighter weight when you’re not sure.”
Skin irritation
“There is also the risk of skin irritation if the hoop is touching your skin as it could cause friction especially when your body starts to sweat,” Gardner explains.
Two weighted hula hoop workouts to try
Weighted hula hoop with squat
Squatting while hula hooping can further elevate your heart rate and work to tone the glutes and thighs, Davies says. How to do it:
With your arms out in a t-shape, hula hoop like you regularly would and incorporate squats slowly Try 10 at three reps
Hula hoop halos, side to side hula hooping, squats, sit-ups and hula pop front to back
Gardner recommends this weighted hula hoop workout. How to do it: Warm up for 5 mins (this could be a jog or run in place) Do 3 sets of the following:
50 seconds of hula hoop halo with your left arm - 10 seconds rest 50 seconds of hula hoop halo with your right arm - 10seconds rest 50 seconds waist side to side hula hooping - 10 seconds rest 50 seconds hula hoop squats - 10 seconds rest 50 seconds of hula hoop sit ups - 10 seconds rest 50 seconds of hula pop front to back - 10 seconds rest
Next, read about the best workouts for weight loss, according to trainers.
Sources
John Gardner, a NASM certified personal trainer and the CEO and Co-Founder of KickoffObesity Facts: “Effects of Weighted Hula Hooping Compared to Walking on Abdominal Fat, Trunk Muscularity, and Metabolic Parameters in Overweight Subjects: A Randomized Controlled Study”Brock Davies, NASM Trainer and CEO of HOMEBODY Fitness App
