• How Many Calories Does a Weighted Hula Hoop Burn?

    Weighted hula hoops have surged in popularity as fun and effective ways to burn calories. But just how many can you expect to burn exactly? Let’s explore the research and uncover the truth behind this fitness activity, shall we?

    Study Findings

    Weighted Fitness Hula Hoop
    Weighted Fitness Hula Hoop

    A study revealed a 30-minute weighted hula hoop workout can burn 7 calories per minute. During this workout, you do different moves and twirling motions with the hula hoop. This targets to waist, including the arms and legs. However, it’s essential to note that the calorie burn can vary based on several factors, including:

    • Sex: Depending on your gender, it can change how many calories you can burn.
    • Weight: How much you weigh also makes a difference.
    • Body composition: Your body’s makeup, such as how much muscle you have.
    • Workout intensity: How hard you work out impacts the calories you burn.
    • Type of hoop used: The hula hoop’s weight and size also influence calorie expenditure.

    For instance, women may burn around 165 calories in a 30-minute hula hoop session. This difference in calorie burn shows why these factors are vital for how well the workout works for you. Note: This research was funded by the American Council on Exercise (ACE) and conducted at the University of Wisconsin-La Crosse.

    Additionally, data from Fatsecret gives us more insights into the estimated energy burned. For a person weighing 70 kg, the calorie expenditure during hula hooping is as follows:

    • 5 minutes = 31 Calories
    • 10 minutes = 61 Calories
    • 15 minutes = 92 Calories
    • 30 minutes = 184 Calories
    • 1 hour = 368 Calories
    • 2 hours = 735 Calories
    • 3 hours = 1102 Calories
    • 4 hours = 1470 Calories

    Keep in mind that numerous factors can affect the total calories you burn. Your energy needs may differ based on factors such as gender, age, muscle mass, and height. Other genetic and environmental influences, such as lifestyle choices, are also worth noting.

    Implications and Recommendations

    Weighted Fitness Hula Hoop
    Weighted Fitness Hula Hoop

    These findings highlight the potential calorie-burning benefits of weighted hula hoops. Adding it to your routine can offer an engaging way to achieve your fitness goals.

    To maximise the calorie burn during your hula hoop sessions, consider these tips:

    1. Choose a suitably weighted hula hoop: Opt for one that’s appropriate for your level and fitness goals. Beginners may start with a lighter hoop. Then, gradually progress to heavier ones as they build strength and endurance.
    2. Focus on technique: Proper form and technique are crucial for optimising calorie burn. Maintain a steady rhythm and engage your core muscles throughout the workout.
    3. Incorporate interval training: Alternate between periods of high-intensity hooping and active recovery. This can help boost calorie use and keep your workouts challenging and effective.
    4. Stay consistent: Like any fitness regimen, consistency is key to achieving meaningful results. Aim to incorporate hula hoop workouts into your weekly schedule. Then again, gradually increase the duration and intensity as your fitness level improves.


    Hula hoop workouts burn calories, boost heart health, and shape your body. With the right approach, hula hooping can be a fun way to get fit. So grab your weighted hula hoop, turn up the music, and let’s get sweating!

    Get your home fitness accessories needs at Physioroom today! For a more engaging workout, consider adding a skipping rope to your routine.

    Up next on your reading list: Weighted Hula Hoop Results & Benefits