What is a weighted hula hoop good for?

Introduction: What is a weighted hula hoop good for?

Weighted hula hoops have gained popularity in recent years as a fun and effective way to improve fitness and overall health. But what is a weighted hula hoop good for, exactly? In this comprehensive article, we will explore the numerous benefits of using a weighted hula hoop, from weight loss and muscle toning to stress relief and improved coordination. We will also provide helpful tips on how to choose the right hoop for your needs and how to get started with your new workout routine. The following benefits apply to hula hooping in general. From there, I will talk more specifically about the unique ways that a weighted hula hoop can affect the body.

What is a weighted hula hoop good for

Weight Loss and Calorie Burning

One of the primary reasons people turn to hula hoops is for weight loss and calorie burning. When you hula hoop, you engage various muscles in your body, especially your core, which leads to increased calorie burning. In fact, studies have shown that hula hooping can burn as many calories as other popular forms of exercise like running or aerobics(source). A 30-minute hula hooping session can burn approximately 200 calories or more, depending on the intensity of your workout.

Toning and Strengthening Muscles

Another benefit of using a hula hoop is muscle toning and strengthening, particularly for the core and lower body muscles. As you rotate the hoop around your waist and , you engage your abdominal, lower back, glute, and hip muscles, resulting in a stronger and more toned midsection. To turn up the intensity of your core work, try balancing on one foot and spinning your hoop around the other leg. If you thought leg lifts were challenging, you’re in for a treat! Additionally, hula hoops can also help improve your upper body strength when you incorporate arm movements and different hoop positions.

Improved Balance and Coordination

Using a hula hoop regularly can help improve your balance and coordination. The continuous motion of the hoop around your body requires you to maintain stability and control. This can enhance your overall body awareness and proprioception. Furthermore, as you become more proficient in hula hooping, you can challenge yourself by incorporating new tricks and movements, leading to even better coordination and motor skills.

Stress Relief and Mental Health

Hula hooping can also provide stress relief and improve mental health. The rhythmic, repetitive motion of hooping has a meditative quality, which can help calm your mind and release tension. Moreover, the physical activity releases endorphins, the body’s natural feel-good chemicals, which can reduce feelings of anxiety and depression. Many people find hooping to be a fun and enjoyable form of exercise, making it more likely that they will stick with it in the long term.

Choosing the Right Weighted Hula Hoop

Before you can start reaping the benefits of a weighted hula hoop, it’s essential to choose the right one for you. Weighted hula hoops come in various sizes, weights, and materials, so it’s important to consider your individual needs and preferences. In general, your hoop needs to be 1.5 to 2 pounds. Hoops that are heavier than that can cause injuries and bruising.

The diameter of the hoop is another factor to consider. A larger hoop will be easier to keep up, making it a good choice for beginners. As your skill level improves, you can transition to a smaller hoop for a more intense workout. If you have looked into buying a hula hoop before, you will probably see the recommendation to measure your hoop vertically from the ground to your belly button. It turns out that there is a much better way to find the perfect sized hoop that will be more accurate. To learn more, visit this article below:


Are weighted hula hoops good for you?

What is a weighted hula hoop good for?

Weighted hula hoops are very easy to find and pretty cheap to purchase. Many people choose heavier weighted hoops because they hope it will help them get results quicker than a lighter hoop.

In the fitness world, heavier weights make an exercise more challenging. Shouldn’t the same rule apply to hula hoops? The answer is, “NO!” With hoops, it is exactly the opposite. The smaller and lighter the hoop, the harder you have to work. The truth is that bigger, weighted hoops are easier to work with.

There are 3 main weight categories of hoops:

What is a weighted hula hoop good for?
  1. Super light hoops
  2. “Medium” Dance / Fitness Hoops
  3. Weighted Hula Hoops

1-Super Light Hoops

  • 300 g.
  • Toyshop hoops
  • Polypro hoops (PP)

These hoops are an outstanding learning tool. You can learn hand tricks and practice tossing, juggling moves, and foot hooping. They also work well for kids.

2- “Medium” Dance / HDPE Hoops

  • 300 – 900 g.
  • HDPE hoops
  • Wooden hoops

This type of hoop can help you sculpt an hourglass physique, burn fat, and learn fun moves. It can give you a quick and effective workout in a short span of time.

3- Weighted Hula Hoops

  • 900 g. – 300 kg.
  • Extremely heavy
  • You can only safely use it around your waist.

A weighted hula hoop is great if you want to build muscle mass around your core. This type of mass would make your waist look thicker. You probably have beautiful abdominal muscles, but they may be covered. With this type of hoop, you may build bigger muscles, but it won’t make the fat go away.

Think about your goals and the type of physique you want to create.

What is a weighted hula hoop good for?

There are many different ways to get into shape. For example, powerlifters and strongman athletes focus on building muscle mass so they can lift heavy things. As a result, they appear very strong and muscular.

Weighted hula hoops are great for making hula hooping easy.

If you struggle to keep a hula hoop spinning around your waist, a weighted hula hoop is easier to use and can help you build your confidence. You can feel it better because it beats you up. Once you feel confident with your basic technique, it is a good time to trade your weighted hoop in for a dance hoop.

This is why you should eventually move away from using a weighted hoop (sooner than later.)

Your brain, heart, lungs, and reproductive organs have a lot of bony protection. Whereas, your abdominal cavity has very vital organs, but it doesn’t have the same amount of bony protection. Instead, this region has muscles. If you get punched in the stomach, your muscles will contract and that is how your body protects your organs. When you hula hoop, your muscles contract wherever the hoop hits. Bee Varga and I recommend the medium dance hoop will cause your muscles to contract without causing damage.

Unfortunately, the weighted hula hoops are often big bruisers and can cause unnecessary damage or injuries.

Weighted hula hoops could work very well for men.

Men and women are built differently. Men have thicker muscles that can serve as shock absorbers whereas, women are built for childbearing and do not have that same level of protection around the abdominal region.

Are weighted hula hoops safe?

  • They are safe if you have really fit and conditioned core muscles.
  • If you have been working out consistently, your core muscles should be fit enough to handle the impact of a weighted hula hoop.

When is a weighted hula hoop unsafe?

  • If you’ve been sedentary for an extended period of time, then a weighted hula hoop could be unsafe.
  • If you’re out of shape.

Unfortunately, if your core muscles are not strong enough, you can cause some damage with a heavy, weighted hula hoop. A common problem is that the people who buy the weighted hula hoops are usually the people who do not yet have enough core strength to do the workouts consistently enough to see results. They often push themselves through the discomfort rather than listening to their bodies.

If you are super out of shape, you can still start our with a weighted hula hoop as long as it doesn’t cause pain, strain, or discomfort. Your body will quickly learn the skill in a matter of days, weeks, or months (this timeline varies from person to person). After that, you should switch to a less destructive hoop.

Using a weighted hula hoop is like learning how to ride a bike with training wheels.

What is a weighted hula hoop good for

I compare a weighted hula hoop to learning how to ride a bike with training wheels. It is a very useful tool if you have never ridden a bike before and want to learn how to balance. Once you feel confident with training wheels, you can eventually take them off and practice without them. Once the training wheels come off you can get an even more effective workout!

The medium weight dance hoops (HDPE) will help you get fitter.

  • They move faster than a weighted hula hoop so you have to work a little harder to keep the momentum going.
  • These hoops require you to push harder into the hoop. This will recruit more muscles.
  • It is also possible to practice lots of moves with different body parts. On the contrary, you only want to use a weighted hula hoop around your waist (it is too heavy to safely use on other body parts and becomes a weapon if it’s tossed in the air).

As a result, your muscles will be more engaged and you will get a better workout in less time.

Question: How do people lose weight with just waist hooping?

You may see posts and videos with people who talk about how they lost weight with just waist hooping. When a person is super sedentary and they start waist hooping, they will get initial results from the exercise. This is simply because they are expending energy and moving more.

After awhile, your body will adapt to that amount of exercise and you will need to find ways to challenge your self even more. If you only do the same amount of exercise, you will hit a plateau until you increase the intensity of your workout.

“If nothing changes, NOTHING CHANGES.”

Chris Coe
What is a weighted hula hoop good for

I’m going to be brutally honest with you because I want you to get the results that you dream of.

Waist hooping in one place for 30 minutes is not enough for ongoing results. If someone tells you that you don’t need to do more than that, then they are probably trying to sell you a product. This is also the reason why I don’t think the new “smart hoops” are helpful. It is more of a belt than a hoop and there are other kinds of workouts and exercises you can do that will help you get results without the risk of injury.

If you want to improve your physique and reach the level of fitness you desire, this will require progressive overload.

This means that you consistently increase the intensity of your workout. I highly recommend Bee Varga’s Hula Hoop Studio. She has created a complete curriculum that can take any person from a total beginner to body and skills of their dreams. Click on this link to get started!


What are your thoughts on this topic? I decided to delve into the topic even deeper and compare weighted hula hoops to HDPE / Dance Hula hoops.

Weighted Hula Hoops vs. HDPE Dance Hula Hoops

While weighted hula hoops can be helpful, it’s essential to consider the potential for injuries when using them. Some individuals may find that the added weight puts excessive strain on their muscles and joints, increasing the risk of injury. In such cases, HDPE Dance Hula Hoops are a better option.

What Are HDPE Dance Hula Hoops?

HDPE Dance Hula Hoops are made from high-density polyethylene (HDPE) tubing, which is lightweight, durable, and flexible. These hoops are typically lighter than their weighted counterparts, making them ideal for dance and performance-based hooping. They allow for greater control and fluidity in movement, making it easier to perform tricks and advanced techniques.

Benefits of HDPE Dance Hula Hoops

What is a weighted hula hoop good for

There are several advantages to using HDPE Dance Hula Hoops over weighted hula hoops, particularly for those concerned about injury or looking to focus on fitness, dance, and performance-based hooping:

1. Reduced risk of injury: Due to their lighter weight, HDPE Dance Hula Hoops place less strain on the muscles and joints, reducing the likelihood of injuries. This makes them a safer option for beginners and those with pre-existing conditions or concerns.

2. Greater control and fluidity: The moderately weighted nature of HDPE Dance Hula Hoops allows for more control and fluidity in movement. This is essential for performing tricks and advanced techniques. This makes them a popular choice among hoop dancers, performers, and people who are hooping for fitness.

3. Versatility: HDPE Dance Hula Hoops can be used for various styles of hooping, including on-body and off-body techniques, making them a versatile option for those looking to explore different aspects of hooping.

4. Durability: The high-density polyethylene material used in HDPE Dance Hula Hoops is known for its durability, ensuring that your hoop can withstand the rigors of regular use and practice.

Choosing Between Weighted Hula Hoops and HDPE Dance Hula Hoops

When deciding between a weighted hula hoop and an HDPE Dance Hula Hoop, it’s essential to consider your goals, preferences, and any potential health concerns. If your primary focus is on fitness and calorie burning, a weighted hula hoop may be suitable. However, if you’re looking to improve your dance and performance skills or have concerns about potential injuries, an HDPE Dance Hula hoop is a better choice.

I personally recommend surpassing the weighted hula hoop phase. If I could rewind time and start from the beginning, I would choose an HDPE Dance hula hoop.

Additionally, consider your experience level and comfort with hooping. Beginners may find it easier to start with larger diameter HDPE Dance Hula Hoop, to develop their skills and technique. From there they can transition to a smaller diameter hula hoop for a fun challenge. As you progress in your hooping journey, you may even choose to incorporate all types of hoops into your routine to enjoy the unique benefits each has to offer.

Getting Started with Your Hula Hoop

What is a weighted hula hoop good for

Once you have chosen the right hula hoop, it’s time to get started with your new workout routine. Here are some tips to help you begin:

1. Proper Technique

To use your hula hoop effectively, it’s important to practice proper technique. Stand with your feet hip-width apart and place the hoop around your waist. Hold the hoop firmly against your lower back with both hands and give it a strong spin in either direction. Shift your weight back and forth between your feet, keeping your core engaged and your upper body still. This rocking motion will help maintain the momentum of the hoop and prevent it from falling.

2. Start Slowly and Gradually

As with any new form of exercise, it’s essential to start slow and gradually build up your endurance and skill. Begin with short, 5- to 10-minute sessions and gradually increase the duration and intensity of your workouts as you become more comfortable with the movement. This approach will help prevent injury and ensure that you build a strong foundation before progressing to more advanced techniques and tricks.

3. Incorporate Other Exercises and Movements (cross train)

While hula hooping on its own can provide numerous benefits, incorporating other exercises and movements can further enhance your workout. For example, you can perform squats, lunges, or leg lifts while hooping to target your lower body, or incorporate upper body movements like shoulder presses and bicep curls for a full-body workout.

4. Be Consistent and Patient

As with any fitness routine, consistency is key to seeing results. Aim to hula hoop regularly, ideally at least three times a week. Additionally, be patient with yourself and remember that it takes time to develop skill and strength. With consistent practice, you will see improvements in your technique and overall fitness levels.

Hula Hoop Exercises and Variations

What is a weighted hula hoop good for

There are countless exercises and variations you can try with your hula hoop to keep your workouts fresh and challenging. Here are a few ideas to get you started:

1. Waist Hooping

The most basic weighted hula hoop exercise, waist hooping involves keeping the hoop spinning around your waist. As you become more comfortable, try changing the direction of the spin or incorporating different foot positions to challenge your balance and coordination.

2. Arm Hooping

Arm hooping is an excellent way to target your shoulders, arms, and upper back. To perform this exercise, hold the hoop with both hands and spin it around one arm. As you become more proficient, try switching arms or spinning the hoop on both arms simultaneously.

3. Leg Hooping

For a challenging lower body workout, try leg hooping. Lie on your back with your legs in the air and place the hoop around one ankle. Spin the hoop and use your core strength to keep it in motion. Switch legs and practice hooping with both legs.

4. Halo

The halo exercise targets your shoulders, arms, and upper back. Stand with your feet hip-width apart and hold the hoop in both hands above your head. Spin the hoop around your raised hands, engaging your core and upper body to keep it in motion.

5. Off-Body Hooping

Off-body hooping involves performing tricks and movements with the hoop away from your body. This technique can help improve hand-eye coordination, balance, and overall body awareness. Some off-body hooping moves include the weave, the vortex, and the lasso.

Hula Hoop Precautions and Safety Tips

It’s essential to follow some precautions and safety tips to minimize the risk of injury:

1. Warm Up and Cool Down

As with any exercise, warming up before using a weighted hula hoop can help prevent injury and prepare your body for activity. Perform a 5- to 10-minute warm-up, including dynamic stretches and light cardiovascular exercise. Similarly, cooling down after your workout can help reduce muscle soreness and promote recovery. When Pop Sugar interviewed professional hula hooper, Bee Varga, she emphasized the importance of warming up for every workout.

2. Listen to Your Body

Pay attention to your body’s signals and stop hooping if you feel pain or discomfort. While some soreness is normal when starting a new exercise routine, persistent pain or discomfort may indicate an injury or improper technique. Consult a fitness professional or healthcare provider if you have concerns about your workout routine.

3. Use a Properly Sized and Weighted Hoop

Using a hoop that is too heavy or too large for your skill level can increase the risk of injury. Choose a hoop that is appropriate for your size and experience, and gradually progress to heavier or smaller hoops as your skills improve.

4. Maintain Proper Form

Practicing proper technique and form when using a weighted hula hoop can help prevent injuries and ensure you get the most out of your workout. Focus on engaging your core muscles, keeping your upper body still, and maintaining a controlled, rhythmic motion. If you’re unsure about your technique, consider working with a fitness professional or attending a hula hoop class.

I highly recommend Bee Varga’s Hula Hooping Studio (Click this link!)where you can get unlimited access to all of her courses and content. She provides excellent technique and instruction while keeping workouts fun and challenging.

5. Be Mindful of Your Surroundings

While hula hooping requires space to move freely without hitting objects or other people, don’t let this be a limiting factor. Make sure you have ample room when exercising with your hoop, and be aware of your surroundings to prevent accidents or injuries. Also know that as long as you have enough space to avoid objects and people, it doesn’t take a ton of space to hoop and your hoop is portable! You hoop at home, outside, in the park with your kids. The possibilities are endless!

How to Get Started with Weighted Hula Hooping or HDPE Dance Hula Hooping

Learn How to Keep Up a Hula Hoop – Full Guide!

Regardless of which type of hoop you choose, getting started with hooping is relatively simple. Follow these steps to begin your hooping journey:

1. Choose the Right Hoop

Select a hoop that is appropriate for your size, experience level, and intended use. As previously mentioned, consider whether a weighted hula hoop or an HDPE Dance Hula Hoop is the better fit for your goals and preferences. Keep in mind that a larger, heavier hoop may be easier for beginners to learn with, as it provides more time to react and maintain the spinning motion.

2. Learn the Basics

Begin by mastering the fundamental hooping technique of waist hooping. Stand inside the hoop with your feet hip-width apart and one foot slightly in front of the other. Hold the hoop against your lower back, and give it a strong spin around your waist. Shift your weight back and forth between your feet to maintain the hoop’s momentum. As you become more comfortable, experiment with different movements and techniques to enhance your skills.

3. Practice Consistently

Like any skill, hooping requires consistent practice to improve. Dedicate time each day or week to practice your hooping skills and build your endurance. Over time, you’ll find that you can hoop for longer periods and perform more advanced techniques with ease.

4. Explore Different Techniques and Styles

Hooping offers a wide range of techniques and styles to explore, from on-body hooping to off-body tricks and dance-based movements. As you become more proficient, experiment with various techniques to develop your unique hooping style and expand your repertoire of skills.

5. Connect with a Hooping Community

Joining the hooping community can provide support, inspiration, and opportunities for learning. Attend local hooping classes or workshops, participate in online forums or social media groups, and connect with other hoopers to share tips, experiences, and encouragement.

The Complete Hula Hoop Learning Experience

Weighted Hula Hooping and HDPE Dance Hula Hooping for Different Populations

Weighted hula hooping and HDPE Dance Hula Hooping can be enjoyed by various populations, each with their unique needs and considerations. Let’s explore how these hooping styles can benefit specific groups:

1. Children and Teens

Hula hooping is an enjoyable and accessible form of exercise for children and teens, promoting physical fitness, coordination, and balance. Keep in mind that weighted hula hoops are not a good option for children. While HDPE Dance Hula Hoops can be suitable for young hoopers, it’s essential to choose an appropriately sized and weighted hoop for their age and size. HDPE Dance Hula Hoops are a better choice for younger children due to their lighter weight and reduced risk of injury.

The Benefits of Hula Hooping for Children’s Development: More Than Just a Game

2. Adults

For adults, both weighted hula hoops and HDPE Dance Hula Hoops can offer numerous benefits, from fitness and weight loss to stress relief and improved mental well-being. Choosing between the two hoop types will depend on personal goals, preferences, and any potential health concerns. As previously discussed, consider factors such as desired workout intensity, injury risk, and interest in dance or performance-based hooping when making your decision.

3. Seniors

Hooping can be a low-impact, joint-friendly form of exercise for seniors, helping to maintain flexibility, balance, and muscle strength. However, weighted hula hoops may pose an increased risk of injury for older adults, particularly those with existing joint or muscle issues. In such cases, a lighter hoop, like an HDPE Dance Hula Hoop, may be a safer option. Always consult with a healthcare professional before starting any new exercise program. This is especially important for seniors with health concerns.

4. Pregnant and Postpartum Women

While hooping can be an enjoyable form of exercise for pregnant and postpartum women, it’s crucial to consult with a healthcare professional before engaging in any physical activity during pregnancy or after giving birth. If given the green light, HDPE Dance Hula Hoops may be a safer option due to their lighter weight and reduced injury risk. However, every pregnancy is unique, and individual considerations should be taken into account.

Preventing Injuries While Hooping

Whether using a weighted hula hoop or an HDPE Dance Hula Hoop, it’s essential to take precautions to minimize the risk of injury. Follow these tips to ensure a safe and enjoyable hooping experience:

1. Warm Up and Cool Down

Before hooping, engage in a light warm-up, such as jogging in place or performing dynamic stretches, to prepare your muscles for exercise. Similarly, after hooping, cool down with gentle stretches to help prevent muscle soreness and injury (source).

2. Use Proper Technique

Using correct technique while hooping can help prevent injuries and maximize the benefits of your workout. Pay attention to your posture, keeping your spine straight and your core engaged. Ensure that your movements are smooth and controlled, avoiding any jerking or abrupt motions. If you’re unsure about proper technique, consult with a hooping instructor or seek guidance from instructional videos and resources.

3. Progress Gradually

When starting your hooping journey, be patient and allow yourself time to develop your skills and strength gradually. Avoid the temptation to jump into advanced techniques or use excessively heavy hoops too soon, as this can increase the risk of injury. As you become more proficient, gradually increase the intensity and complexity of your workouts to safely progress your hooping abilities.

4. Listen to Your Body

It’s essential to be in tune with your body and pay attention to any signs of discomfort or pain while hooping. If you experience pain or discomfort, stop hooping and assess the issue. If necessary, consult with a healthcare professional to address any concerns and ensure that you’re hooping safely and effectively.

Choose your hoop based on your goals

A weighted hula hoop can be an effective tool for fitness, weight loss, muscle toning, stress relief, and more. However, it’s crucial to consider the potential for injuries when using a weighted hula hoop, as some individuals may find the added weight puts excessive strain on their muscles and joints. For those looking to focus on dance and performance-based hooping or concerned about potential injuries, HDPE Dance Hula Hoops may be a better alternative.

When deciding between a weighted hula hoop and an HDPE Dance Hula Hoop, consider your goals, preferences, and any potential health concerns. No matter which type of hoop you choose, be sure to practice consistently, use proper technique, and listen to your body to maximize your hooping experience and minimize the risk of injury.

Conclusion: The Many Benefits of Weighted Hula Hooping

In conclusion, hula hoops offer a fun and effective way to improve fitness, burn calories, and tone muscles. From weight loss and muscle strengthening to improved balance and stress relief, there are numerous reasons to incorporate a weighted hula hoop into your exercise routine. By choosing the right hoop, practicing proper technique, and staying consistent with your workouts, you can enjoy the many benefits of this versatile and enjoyable form of exercise.

I really hope that this article was helpful and I hope that you learned something new today!

See you soon!