Weighted Hula Hoop Calories Expended

 

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The number of calories burned depends on your weight, fitness level and workout intensity, among other factors. According to the Mayo Clinic, hula hooping for 30 minutes a day can help women burn about 165 calories. If you’re a man, you’ll torch approximately 200 calories in as little as half an hour.

The American Council on Exercise (ACE) funded a study completed at the University of Wisconsin, and found that a 30 minute weighted hula hoop workout which consisted of hooping moves and twirling motions around the arms, waist, and legs burned roughly 7 calories per minute. The participants of the study were as young as 16 and as old as 59 and were all female. Their average oxygen consumption was about 20 milliliters per kilogram per minute, resulting in about 7 calories burned for each minute of hooping, or about 210 calories burned. You don’t have to own a specific type of hoop to enjoy hula hooping, but if you are serious about burning calories and adding muscle, you might want to consider using a weighted hoop—one that is in the oneto two-pound range.

How many calories you burn hooping depends on your speed, weight and gender. Results concluded that around 7 calories a minute (210 in 30 minutes) are burned using a normal hula hoop. As weighted hula hoops required more effort and energy to conduct the same 30-minute routine, it can be estimated you’ll use around 30% more energy, and therefore burn 30% more calories during your exercise. You can read the study here. A study by the American Council on Exercise found that a 30-minute session of hooping can burn 210 calories, which can contribute to weight loss.

Dust off that hula hoop, clear a space and have some nostalgic fun while whittling away a few inches. American Council on Exercise, ACE, studied the benefits of hula hoop exercise. ACE determined that hooping burns an average of seven calories each minute.

If you hoop for 30 minutes, you’ll burn. Every 1 minute you hula hoop, you burn 7 calories. That means that if you hula hoop for 10 minutes each day, you will lose 70 calories per day and after 19 days, you will lose about 1330 calories. But that isn’t always the case.

Intensity and speed are also factors, as well as what you’re eating during this time. The American Council of Exercise states that the average person will burn approximately 200 calories for every 30 minutes of exercise. When using a weighted hoop the energy expenditure can be increased to 400 calories per half hour.

The number of calories burned during exercise will vary depending on metabolic rate and the intensity of exercise. While most people who buy a weighted hula hoop will use it and hope for the best over time, the VHOOP makes it incredibly easy to precisely track your daily fitness goals, including calories burned, number of hoop rotations, and overall exercise time.

List of related literature:

But we burn few calories at rest, about 1.5 calories per minute compared with 3 to 4 calories during light-intensity exercise, 5 to 7 calories during moderate-intensity exercise, and 8to 10 (or more) calories per minute during vigorousintensity exercise.

“Lifetime Physical Fitness and Wellness: A Personalized Program” by Wener W.K. Hoeger, Sharon A. Hoeger
from Lifetime Physical Fitness and Wellness: A Personalized Program
by Wener W.K. Hoeger, Sharon A. Hoeger
Cengage Learning, 2014

Fitness hoops can weigh 1 to 4 pounds and therefore can rotate around the body more slowly that the hula hoop, making them easier to control.

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

But we burn few calories at rest, about 1.5 calories per minute compared to 3 to 4 calories during light-intensity exercise and 8 to 10 calories per minute during vigorous-intensity exercise.

“Fitness and Wellness” by Wener W.K. Hoeger, Sharon A. Hoeger
from Fitness and Wellness
by Wener W.K. Hoeger, Sharon A. Hoeger
Cengage Learning, 2012

But we burn few calories per minute at rest, about 1.5 calories compared with 3 to 4 calories during light-intensity exercise, 5 to 7 calories during moderateintensity exercise, and 8 to 10 (or more) calories during vigorous exercise.

“Principles and Labs for Fitness and Wellness” by Wener W.K. Hoeger, Sharon A. Hoeger
from Principles and Labs for Fitness and Wellness
by Wener W.K. Hoeger, Sharon A. Hoeger
Cengage Learning, 2015

But we burn few calories at rest, about 1.5 calories per minute compared with 3 to 4 calories during low-intensity exercise and 8 to 10 calories per minute during vigorous-intensity exercise.

“Lifetime Physical Fitness and Wellness: A Personalized Program” by Wener Hoeger, Sharon Hoeger
from Lifetime Physical Fitness and Wellness: A Personalized Program
by Wener Hoeger, Sharon Hoeger
Cengage Learning, 2008

But we burn few calories at rest, about 1.5 calories per minute as compared with 3 to 4 calories during low-intensity exercise and 8 to 10 calories per minute during vigorous-intensity exercise.

“Fitness and Wellness” by Wener Hoeger, Sharon Hoeger
from Fitness and Wellness
by Wener Hoeger, Sharon Hoeger
Cengage Learning, 2008

If, for some reason, they didn’t want to decrease their calories (by 10% or 200 calories), they could increase their activity level to burn an additional 200 calories instead (this would require anywhere from 10-30 minutes of added exercise per day depending on the intensity).

“The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting” by Lyle McDonald
from The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting
by Lyle McDonald
Lyle McDonald, 2005

At 500 Calories each hour, it would take half that time to burn 236 Calories, or about a half an hour of constant exercise.

“Basic Concepts of Chemistry” by Leo J. Malone, Theodore Dolter
from Basic Concepts of Chemistry
by Leo J. Malone, Theodore Dolter
John Wiley & Sons, 2008

In general,a beginner is capable of burning 4or 5 calories per minuteof exercise, and avery fit person can burn 10 to 12 calories per minute.

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

To put it into perspective, the average person can burn about 10 calories per minute during a moderate intensity aerobic activity, less if they work at a lower intensity.

“A Guide To Flexible Dieting” by Lyle McDonald
from A Guide To Flexible Dieting
by Lyle McDonald
Lyle McDonald, 2005

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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22 comments

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  • Guys try hoop dancing. It’s way more fun, and you have more tricks that you can show off and stuff like that. There’s tosses and things like that, so it really works your whole body. Just look up hoop dance on Instagram and your find some really cool stuff!!

  • Do i recive results, or mini abs. Or any kind of that sort, if i do 1hour (with pause ofc) hula hoop, but still eat sugar, ice cream, white bread, candy, etc?

  • I did it for under a week and it was working so well and it was so easy for me but my hula hoop started going flimsy to the point where I couldn’t use it and Idk what to do now after I finally found an excersise I like

  • gurl ofc you’re waist not gonna get smaller because its already very slim and you’re just doing it for 1 week xD. your body type will only get leaner and not smaller but for other body types it would work better (like me I was on the heavier side and this literally saved my life) but guurl keep going and get those abss

  • If your tummy is fairly lean (it looks and measures that way,) it is more likely that it’ll strengthen it, not make it smaller. Hula hooping slims mine in the sense of bloating and helps burn calories. I agree about how amazing and strong it makes and feel!��

  • How long have you had your bellybutton piercing for in this video cause I’m getting one soon and want to know when it will be okay to hula hoop with the piercing

  • Do i recive results, or mini abs. Or any kind of that sort, if i do 1hour (with pause ofc) hula hoop, but still eat sugar, ice cream, white bread, candy, etc?

  • U already hv a slim waist�� I’m 12 and mine is 24 inches. I’m not sure but I might do a progression of everyday or week on this comment. Tho I hv a normal hula hoop and not a weighted one. Any ways let’s we if I remember to continue ������

  • I’ve been hula hooping for a week (45 mins a day) before i do this my weight is 55 kg but now i’m 53 and my waist is 1.5″ smaller. ( i eat normally every day)

  • I actually started using my hulahoop again 2 years ago because it was one of the only things I could do for a longer time and I still had my water filled ones from when I was 12 (18 rn), but sadly after a few days it would always hurt SO BADLY on my eibs and feel like a bruise, its probably because I have fibromyalgia so I get pain fast but sadly I kept having to quit and even now can’t do it for more then 3 days:( I really wish I could because its a great calorie burner whilst having fun and would be great on days where you have muscle pain from other workouts! Mine are of course kids ones with some water in it, little heavy but not weighted cause I would die doing that lmao, nice that you tried it!

  • hey,if anyone else needs to find out about how to get defined abs try Mighty Shortcut Folio (just google it )? Ive heard some amazing things about it and my friend got amazing results with it.

  • Thank you for the clip. Your clip help me to not give up. I just started hula hooping a few days last week. The first day I did about 15 minutes. The next day my waist was so sore �� (no bruise) and I couldn’t done it. So I skipped about 2 days and do it again. I can hula hooping a bit longer and longer now.

    P.s. I love chocolate too
    P.s. 2 love your voice when you sing. ❤

  • When I started I used to weight 70 Kg and I lost 20 Kg in 3 months or so. Although I used to practice for 4 hours a day or so. Tricks are useful not just hopping around your waist.

  • omg!! lol! Your dog scared me when he jumped down off the couch. I thought it was a blanket or pillow or something then it moved! ROFL

  • Absolutely love this video! 30 min. is perfect to learn and get a workout in. Totally appreciate the gratitude sentiments at the end…just perfect! Thank you for sharing your talent and expertise Your videos are the reason I am learning to hula hoop!!!

  • I love this! And I also wanted to add that fitness hooping builds ab muscle which takes up some room. Therefore sometimes muscle will replace some of the fat and it measures the same. Muscle weighs more than fat too, so the non scale/measurement victories such as stronger abs can be some of the most rewarding!☺️

  • You taught me everything I know when you took those amazing classes in basingstoke its great to watch you rock that hoop!!
    So chuffed you have a YouTube channel you deserve every success!! Xx

  • Wait 10 minutes? I was doing it like for an hour ������ but i don’t have weighted just metal or aluminium i am not sure what it is made of

  • You should definitely look into Luxury Fitness Hoops were we do extreme power hooping…go to perihulahoopqueen.com you can check out my IG: pnk_fitness_421 trust that 3 lb hoop you have can’t compare. Yo can also check out perihulahoopqueen on IG as well or my FB page Shanden Pinkdiva Jackson or my FB group page PnK Fitness 4.21 I have a few videos here on my YouTube page as well.

  • I love the 30 minute cardio format! Also, this is a nice way to keep on core hooping…which is why I fell in love with hooping in the first place. Off body is super fun, but not the same!

  • I have done this video twice! And I have worked up quite a sweat. Because I’m intermediate, I didn’t feel it much in my muscles afterwards. I’m about to explore more of your videos. In your opinion, which one of your videos is the most muscle intense? Btw, you are an absolute delight! I love your attitude and I can’t help but to smile when I hoop with you! ��

  • Thank you for posting this! Was looking for something to keep my stomach protected! Just ordered one! I appreciate you! I hope you are doing safe and well! How is it going for you so far?