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Do Weighted Hula Hoops Work?

Do Weighted Hula Hoops REALLY Work?

If you've been paying attention to the fitness world lately, you may have noticed that weighted hula hoops are all the rage. But do they really work? And if so, how do they work? In this blog post, we'll take a look at these popular fitness hoops and whether or not they're worth trying out.



Weighted hula hoops are 2022's top trending fitness equipment. Many people are intrigued to find out how effective they are and whether they should purchase a hoop of their own.

Research shows that hula hooping can help improve your fitness level and tone your body. And, if you add some weight to your hoop, you can really see results

Just like most fitness equipment genres, there are many types of weighted hula hoops on the market. If you choose the right model you will find out just how much they work wonders for your core, waistline and mental health.

Powerhoop is renowned as the best in the world with studies proving they help lose weight and strengthen your muscles. There are other competitors out there who may claim to do wonders but you will need to be careful when researching your purchase. Many models have been made poorly and cheaply in China, for a quick profit.


So, what is a Weighted Hula Hoop?

A weighted hula hoop is the grown up version of a hula hoop we all know and love from our childhood. The idea is to hoop with incremental weight so that you strengthen your core and lose inches from your waist. There are varying sizes, weights and types to choose from depending on your goals and abilitiy level.

Weight: Varying in weight from 1.9kg to 2.2kg you have the option to choose a weight that matches your ability and fitness level. The heavier the hoop is, the easier it is to maintain airtime.

Size: The size varies but normally equates to 100 - 102cm in diameter.

Shape: The shape is of course circular but you will find many hoops have a wavy design to help optimise your workout.

Material: The material is made from various plastics and the finish can be solid plastic or foam. You will need to be careful, some companies make the hoops cheaply and use plastics that have been proven to cause health issues, so please check.


Hoop types

There are a range of different hoops to choose from under the bracket of weighted hula hoops.

Smart / swing hoops give the sensation of weighted hooping without the full movement. They are generally made cheaply in Asia and pretend to offer the results of a well made weighted hula hoop. Beware!

Set weighted hoops range in look and feel. They are limiting to the weight that you choose so make sure you are happy with that limitation.

Adjustable weighted hoops are rare and the ultimate fitness hoop on the market. They offer the best results and change to your personal fitness journey. There is only one hula hoop in this bracket and that is Powerhoop.


What is the difference between a Hula Hoop and Weighted Hula Hoop?

Traditional kids hula hoops are just as they are described, childrens toys. They are also used as dancing props but as a whole are ineffective for fitness and should not be counted upon.

Weighted hula hoops on the other hand are an underated and proven serious piece of fitness equipment.


Who Shouldn't Use a Weighted Hula Hoop?

As always if you have a medical condition we suggest you consult with a medical professional. If you have recently given birth we suggest 6 months or more until you try hooping but again please consult.


Using a weighted hula hoop may seem daunting but it actually is reasonable straight forward. When starting out at the begining we suggest you hoop for a couple of minutes a day as you body gets used to the new movement. You may see some slight bruising on your tummy. This is normal, it is your body showing you it has not had this sensation before but it will soon go as you build up your strength.
If you want some tips, head over to our "How to Hoop' page where we have a tutorial with our master Powerhoop instructor Kerry who will walk you through the basics.

How do you find the right hoop for you?

The great thing about Powerhoop is that we have adjustable weights for your weighted hula hoop. You can start with no weights at 1.9kg then incrementally add weights as you become more comfortable. Take a look at our Powerhoop Deluxe.


How long should I hoop for?

At the start try for 2 - 3 minutes then slowly increment the time. Until you reach 20-30 mins 3 times a week for a comfortable workout routine. PLEASE NOTE: Some may expereince slight bruising around the waist. This may be down to your body adjusting to a new workout but most likely a sign of over use.



Weighted hula hoops have been proven to strengthen your core whilst taking inches from the waist in line with working out safely and with a balanced diet.



Study 1: A randomised controlled study in Finland compared walking and hooping with a weighted fitness hoop. The study concluded that with the same amount of energy expenditure (calories burned), hooping significantly reduced waist size, decreased abdominal fat percentage, increased trunk muscle mass and lowered LDL cholesterol in overweight subjects. Read the study abstract and the full article.

Study 2: A study at the University of Wisconsin concluded: “The findings from our commissioned study indicate that hooping [with a weighted fitness hoop] delivers a total-body workout that can improve flexibility and balance while strengthening the back, abdominal, arm, and leg muscles.” -Cedric X. Bryant, PhD, chief scientific officer of the American Council on Exercise (ACE). Read about the Wisconsin Study. 

Study 3: Even more compelling, a study by researchers at Canada’s University of Waterloo Spine Biomechanics Laboratory,* one of the world's foremost sports medical research facilities, has now confirmed that regular Powerhooping causes the waist to shrink. The subjects were fourteen mildly overweight women who used a Powerhoop for fifteen minutes per day, five days per week, over a period of six weeks. The researchers collected several types of data, including calories burned, subcutaneous fat measurements, subjects’ body measurements and muscle activation.

On average, subjects experienced a significant decrease in waist and hip circumference, and waist‐to‐hip ratio. Average reduction in waist size was 3.35 cm, with three of the fourteen subjects losing between 5 and 7.5 cm around the waist. The hips also shrank, but not as much. (The "hourglass shape" was therefore accentuated.)



We have Powerhoop customers all over the world who share their positive experiences with us. To see some of the feedback, check our results page.



So, do weighted hula hoops work? The answer is a resounding yes! Not only are they fun and a great workout, but they can also help with weight loss, toning, and improving your balance. If you’re looking for an easy way to add some extra fitness into your life, give weighted hula hoops a try.

Learn more about our weighted hula hoops.