Best Weighted Hula Hoops & Fun Workouts For Adults (2024)

By: Chris Freytag, CPT // November 2, 2023

Of all the things that TikTok makes you buy, the weighted hula hoops may be worth your money. I’ve been using a weighted hula hoop for 15 years and I am here to tell you they are both fun and effective. 

Weighted hula hoops are having a moment on TikTok for a few reasons. Number one, hula hooping is fun to watch! Number two, the heavier hoop is a great way to get effective and enjoyable exercise. 

Forget trying to run three miles. Instead, step inside a weighted hoop. Turn on some music, move your body in a circular motion, and enjoy. 

I purchased 10 of these hoops at a fitness experts conference to bring home with me years ago. I’ve been using them ever since! 

For 15 years my full-body workout bootcamp attendees have begged me to use the exercise hoop as one of our stations. 

It’s familiar, play-like and everybody loves them. Plus, your heart rate will soar. 

And it’s a multiple muscle group workout. Your core muscles, lower back, hips, and thighs will be working way more than with a traditional hula hoop workout! 

You can learn more about this fun form of exercise in my complete hula hooping guide.

Are you ready to give the best weighted hula hoops a try?

What Is A Weighted Hula Hoop?

I taught at fitness conferences for years. About 15 years ago at one of the conferences, I became interested in the benefits of hula. 

Weighted hula hoops were getting some hype back then and I took a 30-minute hula hoopers class. It was so fun the time flew by. It was more intense than a standard hula hoop and great aerobic activity. 

The next day, my abs were sore. 

Something to note – this is not the $5 normal hula hoop from the drug store. These weighted hula hoops are bigger in circumference and come in different sizes.

The weighted hula hoop takes the concept of a regular hula hoop and adds additional weight, shock absorbers, and adjustable sizes. They typically weigh between a half to a full pound each. 

Thankfully, the bigger diameter makes it easier to learn. 

Even if you couldn’t hula as a kid, remember these are easier to keep up on the hips. They also deliver better results than a cheap kids hoop!  

The weight can range, but I’m not as big a fan of the heavy hoops (up to 5 lbs). They’re simply too stressful on my hips. But other people do like them, so you have to find the right choice for you.

I tried a whole bunch and settled in on a lighter hoop with a circumference of around 40 “ and weight between 1-1.5 lbs. That’s my sweet spot!

woman outside in grass with weighted hula hoop around her waist

Do Weighted Hula Hoops Work?

Weighted hula loops are a totally fun way to get moderate intensity cardiovascular fitness. Using these fun hoops can help burn calories and improve endurance.

Regular hula hoops are just plain fun, but adding weight to the hoop will engage core muscles. And, it works way more than just your core! Weight hula hoops can also effectively target abdomen, lower back, hips, and thighs.

This effective low-impact exercise is also easy on the joints.

How Often Should You Hula?

If you’re interested in giving a weighted hula hoop a chance, I suggest starting small. In the beginning, try hooping from 5-15 minutes a few times a week. 

Ultimately, how often you do waist hooping will depend on personal preference. Just like the weight of the hoop.  

You can just hoop in your living room for 10 minutes any time you want. Or you can throw it at the beginning or end of another workout just for fun.

Look for an adjustable hoop with easy assembly that you can use in a home gym, or take with you on the go.

Benefits of Exercising With a Weighted Hula Hoop

Hula hooping is a fun and enjoyable form of physical activity. Many people find it entertaining, which encourages them to stick with their workout routine. It also doesn’t require any skill level to start.

The rhythmic movement and the challenge of keeping the hoop spinning can make exercise feel like play. 

It has gained popularity for several reasons. The hype around this low-impact workout can be attributed to their potential health and fitness benefits. 

Here are a few of the reasons they have become so popular:

Fitness Benefits

Using a weighted hula hoop provides an effective moderate intensity cardiovascular workout that can help burn calories, improve endurance, and enhance overall cardiovascular health. 

The added weight engages core muscles, making it a more intense workout compared to traditional hula hooping. 

It also targets muscles in the abdomen, lower back, hips, and thighs, leading to improved muscle tone and strength. Plus, it’s low impact and easy on the joints. 

Core Strength

Hula hooping, especially with a weighted hoop, engages the core muscles extensively. 

This can lead to improved core strength, stability, and balance. A strong core is essential for overall body strength and can help prevent back pain and improve posture.

You might also enjoy my favorite core strengthening exercises!

woman standing with weighted hula hoop swinging around her waist

Fun and Enjoyable

Hula hooping is a fun and enjoyable form of exercise. Many people find it entertaining, which encourages them to stick with their workout routine. 

The rhythmic movement and the challenge of keeping the hoop spinning can make exercise feel like play.


Weighted hula hoops are relatively inexpensive and readily available, making them accessible to a wide range of people. 

They can be used at home, in parks, or in fitness classes, making it convenient for individuals to incorporate hula hooping into their fitness regimen.

Stress Relief

Exercise, including hula hooping, triggers the release of endorphins, which are natural stress relievers. 

Engaging in regular hula hooping sessions can help reduce stress and improve overall mental well-being.

Social Aspect

Hula hooping can be done alone or in groups, making it a social activity. There are communities and classes where people gather to hula hoop together, fostering a sense of community and support among participants.

Weight Loss

Regular aerobic exercise, like hula hooping, can contribute to weight loss when combined with a balanced diet. 

The combination of cardiovascular exercise and muscle engagement can help individuals shed excess weight.

The Best Weighted Hula Hoops On Amazon

Now you know just how fun hula hooping can be. But, where do you start? I’m linking a few of my favorite weighted hula hoops below to help you get started!

There are several different weights, and even different kinds. 

Enjoy my favorite picks to find the perfect combination for you. Don’t forget to check out the newest type of weighted hula hoop that’s going viral on TikTok.

I prefer the lighter weighted hoops, with my favorite one weighing in at 1.3 pounds.

My Favorite Weighted Hula Hoop

woman holding blue weighted hula hoop

This weighted hula hoop (1.3 lbs) is my favorite! It gives you a full body workout while strengthening core muscles. Plus, it’s the perfect weight for me.

This option comes in a variety of colors and is suitable for all sizes.

Compelling Review: “I received my gorgeous hoop a couple days after ordering. It actually formed into a circle much faster than expected because of the extreme heat wave hitting our state at the time, so I got I start hooping later the same day—and I haven’t stopped since. This hoop is so fun and so comfortable, I feel like I could do it for hours once I’m in the groove. I love it so much that I wanted to get another I could travel with. I texted the company and they got back to me promptly and helped me select my next perfect hoop. This company is the real deal: they care about creating quality products and they value their customers. I couldn’t be happier, and I can’t wait for my next hoop to arrive!”

The Best Weighted Hula Hoop For Travel

pink weighted hula hoop broken down in carrying straps

Looking to travel with your hoop, or take it somewhere public, like a park? This weighted hula hoop (1.6 lbs) option breaks down into smaller pieces.

It’s super easy to carry around and transport on the go.

Compelling Review: “This hoop is great. I took it to class with me and everyone loved it. It works well and being able to take it apart and fit it in my car was wonderful, especially since I have a very small car. You can take this hoop anywhere.”

Fitness Hoop for Adults - Premium Quality and Soft Padding Weighted Hoop - 2lbs
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The Newest Type of Weighted Hula Hoop

new tiktok blue weighted hula hoop waist ring and weighted back format

A whole new type of hula! This weighted hula hoop is the newest TikTok sensation. The coolest thing about this hoop is that it can never fall down!

Instead of a traditional hula hoop circle, this new hoop option hooks around you waist and has a small weighted bag (less than one pound) connected that rotates around when you move your hips. It’s a great option for beginners and still has the same amazing benefits.

Compelling Review: “I’m 63, never been the athletic type, and never learned to hoolahoop. So I was skeptical about this product. But after seeing so many ads for so many brands, I decided to get one as inexpensively as possible. So I took advantage of Prime Day. This product is easy to assemble. It took about a day or two of fits and starts for me to get the hang of it, but by Day 3 I could keep hooping for 10 minutes without stopping. I found that it works best for me with the weight rope adjusted pretty short. I don’t know yet if it will whittle down my post-menopausal waist, but it’s fun to do and a great sense of accomplishment to finally be able to hoop!”

Smart Hula Fit Hoop for Adult Weight Loss - Infinity Exercise Hoola Hoop - Weighted Hoolahoop
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A Heavier Hula Hoop Option

woman holding green and orange weighted hula hoop

This is another great weighted hula hoop (3.6 lbs) option. It has extra weight making it a little heavier. 

I prefer the lighter weight hoop, but if you’re looking some something heavier, this could be a good choice to try!

Compelling Review: “Easy to put together, I especially loved the weight because I have purchased others before and they were too light and didn’t challenge me enough, this hula is PERFECT with a great price and I would definitely purchase this again.”

Dynamis Fat Burning Weighted Hula Hoop for Adults - Exercise Hula Hoop - Fitness, & Core
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How to Use a Weighted Hula Hoop Correctly

This is where your memories from the playground may come back to help you.

Start by simply spinning the weighted hula hoop around your waist for as long as you can. Start with feet parallel and hip width apart. Begin to move your hips side to side. Work up to longer lengths as you get stronger and more confident.

As your skill improves you can challenge yourself by trying to spin in both directions. This requires more mind focus. You can also intensify your exercise by walking forward and backwards.

Keep things light and fun by watching tv or listening to music while you hoop.

Other Exercise To Do With Hula Hooping

The CDC recommends a minimum of 150 minutes of cardiovascular exercise a week. Consistent cardiovascular activity, as well as basic everyday movement is important. 

In addition, the CDC recommends weekly strength sessions. 

Here are a few of my favorite recommendations to add to your fitness routine:

Doing  everyday activities  like gardening, walking the dog, going for a bike ride, taking the stairs, parking far away, and daily chores count too! A day spent moving your body will add up!

Did you ever think a weighted hula hoop of all things would make it into your workout routine? 

These fun and effective exercise tools are making a huge splash, and we totally understand why! We can’t wait to hear what you think about hula hooping for exercise.

It’s important to note that while weighted hula hoops offer various benefits, individual results may vary. As with any form of exercise, it’s essential to consult a healthcare professional or fitness expert, especially if you have any underlying health conditions or concerns. This will ensure that hula hooping is suitable for your fitness level.

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