Is Hula Hooping Good Exercise? Benefits & Calories

Is Hula Hooping Good Exercise?

Hula hooping is a great way to get your body moving and your heart rate up. It's an aerobic exercise that's low-impact and can be enjoyed by people of all ages and fitness levels.

The best part is you don't need any special equipment to start hula hooping—just a hoop and some space to move around. You can use a weighted hula hoop for more of a challenge, though it's not necessary for beginners. In fact, weighted hoops are actually easier to keep spinning because the extra mass creates more momentum.

If you're looking for a fun way to burn calories and strengthen your core without the monotony of traditional cardio, hula hooping might be exactly what you need.

The Benefits of Hula Hooping for Exercise

Hula hooping isn't just for kids—it's a legitimate workout that delivers real results. The continuous hip motion engages your entire core, including your abdominals, obliques, and lower back muscles, while the effort required to keep the hoop spinning elevates your heart rate into the cardio zone.

One of the most compelling benefits is improved cardiovascular health. According to research from the American Council on Exercise, hula hooping raises your heart rate to approximately 84% of your predicted maximum—higher than advanced Pilates, power yoga, and most other moderate-intensity exercises. This makes it an effective way to strengthen your heart and improve endurance.

Your core muscles get a particularly intense workout. Every rotation requires your abs, obliques, and hip muscles to fire in coordination, which builds strength and stability over time. A 2019 study published in Obesity Facts found that participants who hula hooped for just 12-13 minutes daily showed significant increases in core muscle mass compared to a walking group.

Balance and coordination also improve noticeably with regular practice. Keeping the hoop spinning requires constant micro-adjustments to your posture and weight distribution, training your proprioception (your body's sense of position in space) in ways that transfer to everyday activities and other sports.

Beyond the physical benefits, hula hooping is simply fun—and that matters more than most people realize. When exercise feels like play rather than punishment, you're far more likely to stick with it consistently. For a deeper dive into how different types of exercise support your fitness goals, check out our Complete Exercise Guide for Weight Loss.

How Many Calories Does Hula Hooping Burn?

The calorie burn from hula hooping is genuinely impressive. According to the American Council on Exercise, the average person burns about 210 calories during a 30-minute hula hoop session—roughly 7 calories per minute. That's more than advanced Pilates or power yoga, and comparable to brisk walking at 4 mph.

Women typically burn around 165 calories in 30 minutes, while men burn closer to 200 calories, though these numbers vary based on body weight and intensity. The heavier you are and the more vigorously you hoop, the more calories you'll burn.

What makes hula hooping particularly effective for weight management is its accessibility. Unlike running or high-impact aerobics, it's gentle on your joints while still delivering a solid cardiovascular workout. You can do it at home while watching TV, making it easy to accumulate exercise time without carving out dedicated gym sessions.

Does Hula Hooping Help with Weight Loss?

The research here is encouraging. A study published by Karger compared hula hooping to walking over six weeks and found that the hooping group lost an average of 3 centimeters around their waist, compared to just 1 centimeter for walkers. They also lost 2 centimeters around their hips versus 1 centimeter for the walking group.

While you can't "spot reduce" fat from specific areas (that's a persistent fitness myth), hula hooping does target and strengthen the muscles around your midsection while burning calories—a combination that contributes to a leaner appearance over time. The core engagement involved means you're building muscle while burning fat, which supports a healthier metabolism.

How to Get Started with Hula Hooping

Now that the world of hula hooping has grabbed your interest, here's how to get started the right way.

First, you need to find a hoop that fits your body. When standing the hoop vertically on the ground, it should reach somewhere between your waist and mid-chest. Beginners typically do better with larger, heavier hoops because they spin more slowly, giving you more time to find your rhythm. As you improve, you can graduate to smaller, lighter hoops for a more challenging workout.

For your stance, stand with one foot slightly in front of the other, knees soft, and place the hoop against your lower back. Give it a good push in one direction to get it spinning, then shift your weight forward and back (not in circles) to keep it going. The motion is more of a front-to-back rocking than the circular hip movement most people instinctively try.

Don't be discouraged if you can only keep the hoop up for a few seconds at first—that's completely normal for adults who haven't hooped since childhood. Your muscle memory needs time to develop. Start with short sessions of 5-10 minutes and gradually work up to 20-30 minutes as your coordination and endurance improve.

Finally, keep it fun. Put on music you love, try hooping while watching your favorite show, or challenge a friend to see who can keep going longest. The more enjoyable you make it, the more likely you are to stick with it.

Exercises You Can Do with a Hula Hoop

Once you've mastered basic waist hooping, you can add variety to intensify your workout and target different muscle groups.

The ab twister takes your core work to the next level. Start hooping around your waist, then add an upper body twist by moving one arm up and across your body, then both arms overhead and back down. This motion works your abs, obliques, and arms simultaneously, turning a cardio session into more of a full-body workout.

For a serious leg burn, try hooping while doing squats. Begin hooping at your waist, then slowly lower into a squat while keeping the hoop spinning. This requires serious core engagement and works your quads, hamstrings, and glutes alongside your midsection. Start with shallow squats and go deeper as you get more comfortable.

You can also hoop around different body parts—try spinning the hoop on your arm, around your hips while walking, or even around one leg while balancing. Each variation challenges your coordination and engages different stabilizer muscles.

Tips for Getting the Most from Your Hula Hoop Workouts

Posture makes a significant difference in both your ability to keep the hoop spinning and the effectiveness of your workout. Stand tall with your core engaged, shoulders back, and a slight bend in your knees. This position allows your hips to move freely while keeping your spine protected.

Wear form-fitting clothes—loose shirts tend to bunch up and interfere with the hoop's movement. Bare skin or tight athletic wear works best for keeping the hoop in contact with your body.

Try to coordinate your breathing with your movements. It sounds minor, but rhythmic breathing helps you maintain a steady pace and prevents you from holding your breath, which many people do unconsciously when concentrating on a new skill.

Watching tutorial videos can accelerate your learning curve significantly. Sometimes a small adjustment to your technique—the direction of your initial push, the speed of your hip movement, or how you position your feet—makes the difference between the hoop falling immediately and spinning for minutes at a time.

Fueling Your Hula Hoop Sessions

Like any cardio workout, hula hooping performs best when your body is properly fueled. A light snack with some carbohydrates about 30-60 minutes before your session provides the energy you need without weighing you down. Afterward, focus on replenishing with protein and complex carbs to support recovery.

If you're hooping regularly as part of a weight loss plan, nutrition becomes even more important. Creating a sustainable calorie deficit while still getting enough protein to maintain muscle mass is the key to long-term success. Clean Eatz Kitchen's Weight Loss Meal Plan takes the guesswork out of this balance, delivering portion-controlled meals designed to support active lifestyles.

FAQ

How many calories does hula hooping burn?

According to the American Council on Exercise, hula hooping burns an average of 210 calories in 30 minutes—about 7 calories per minute. Women typically burn around 165 calories and men about 200 calories per half-hour session. This is comparable to brisk walking or moderate cycling, making it an effective cardio option.

Is hula hooping good for losing belly fat?

Research published in Obesity Facts found that participants who hula hooped lost an average of 3 cm around their waist over six weeks, compared to just 1 cm for those who walked instead. While spot reduction isn't possible, the combination of core strengthening and calorie burning makes hula hooping particularly effective for trimming your midsection.

Is a weighted hula hoop better for exercise?

Weighted hula hoops (typically 1-4 pounds) are actually easier for beginners because the added weight creates more momentum, making them slower and easier to control. They also provide more resistance for building core strength. Start with a lighter weight around 1-2 pounds and progress as you improve your technique.

How long should I hula hoop for a good workout?

Aim for 20-30 minutes of hula hooping to get a solid cardiovascular workout. If you're just starting out, begin with 5-10 minute sessions and gradually build up as your endurance improves. Even 10-15 minutes daily can provide meaningful health benefits when done consistently—research showing waist reduction used just 12-13 minutes per day.