Weighted hula hoops—especially the upgraded “smart” gravity-ball variations—have officially taken over the home fitness world. It’s easy to see why: the idea of turning your weight loss journey into a fun, rhythmic game you can do while watching TV is incredibly appealing. Still, before you add one to your shopping cart, it’s natural to have a few questions about how they work, whether they hurt, and if they actually deliver results. Here is everything you need to know about the weighted hula hoop craze before you take the spin.

If you have spent any time on TikTok in the past couple of years and fallen into the get fit and stay healthy side of the app, you will have seen the latest gadget in the get fit, healthy fitness, weight loss fad: The smart weighted hula hoop, also called an Infinity Hoop or Smart Hoop.

This viral smart hula hoop has been tested out and endorsed by influencers across social media, most notably TikTok, but also by real people (like me). The most interesting thing is that the influencers who are having the most success with it are not your typical fitness influencers. Instead, they are influencers and content creators from other genres, from comedy and parenting to LGBTQ and foodies and every niche in between.

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Having picked up more weight than I’m comfortable with over the past couple of years … let’s blame it on lockdown and working from home … I felt it was time to make a change. My objectives were simple: lose weight, get fit and live a healthier lifestyle.

I felt it was important that any weight loss plan I put in place included a healthy combination of exercise and a change in eating habits. I have been using the weighted hula hoop and have put in place a healthy diet, including a calorie-deficient diet, a significant decrease in carbohydrate intake, and a cut down on my alcohol intake, too.

However, I’ve made changes to my food and drinking habits before, but I’ve never really bothered with exercise. Read on to find out why it’s different this time and the role that the weight hula hoop has played in my results.

Weighted hula hoops are used to:

  • Strengthen the core (abs, obliques, and lower back)
  • Burn calories
  • Improve balance and coordination
  • Tone muscles, especially in the waist and hips
  • Provide a low-impact cardio workout

Here are some of the common questions about the viral TikTok Smart Weighted Hula Hoop.

What is the TikTok weighted hula hoop, and how does it work?

Unlike traditional hula hoops, the weighted hula hoop or Infinity Hoop comprises 24 separate parts that can be easily dismantled by pressing a button. This allows you to customise the size of the hoop to fit your waist, and unlike traditional hoops, this means that the hoop fits your waist snugly (not tightly) and won’t fall down, making it easy for beginners to get started.

You can adjust the hoop to contain anywhere from 15 to 24 parts, depending on your measurements. Additionally, the detachable parts can be easily stored, as they can be taken apart quickly and effortlessly. I have also seen people with a waist circumference larger than the 24 links supplied go on to purchase additional links, so it really is adjustable to any size.

Each link has a soft rubber head, which, when in use, comfortably massages your waist in a 360-degree motion as the weight swings around your body. There is no uncomfortable pinching or pressure at all.

The weighted hula hoop workout works by you swinging your hips from side to side or in a circular motion, and the weighted ball swings around you. You need to keep moving to keep the weighted ball from dropping. You can see me explain more about the way it works and how to put it on in this video here.

@amoreintentionallife Starting my weight loss regime along with everyone else. Here is my why. #weightedhulahoop #weightlossgoals #gettingmeback #over40mums #notafitnessinfluencer ♬ Never Really Liked You – Official Sound Studio

What makes the TikTok weighted hula hoop different from traditional hula hoops?

Traditional hula hoops are simply large rings that you swing around your body, and the motion keeps them from dropping to the floor. The smart weighted hula hoop is a ring made up of links that fit the circumference of your waist so that they don’t drop. It also has a weight at the end of a string, and the idea is to swing in a motion that keeps the weighted ball from dropping.

Effectively, the motion is the same, but because you don’t have to worry about mastering the technique of not dropping the large hoop, you can get started quite quickly. You can also adjust the hoop to fit your size, and remove links as you lose weight. Each lost link is a milestone to be celebrated.

What are the benefits of using the TikTok weighted hula hoop?

The primary obvious benefit of using the smart weighted hula hoop is that you lose weight. As you exercise and begin to move your body, you will be burning energy. If you continue with the exercise, as with any exercise, you will start to see results.

Using the TikTok weighted hula hoop can offer several benefits for your physical health and overall well-being. Here are some potential benefits:

  1. Provides a full-body workout: Using the TikTok smart weighted hula hoop exercise engages your core muscles, legs, and glutes. It can also help tone your arms, shoulders, and back muscles, and you can easily combine the hula hoop with handheld weights, for example. This provides a full-body workout that can help increase muscle strength and tone.
  2. Using the weighted hula hoop improves cardiovascular health: The smart weighted hula hoop can also help improve cardiovascular health by elevating your heart rate and increasing blood flow throughout the body. This can improve overall fitness and endurance.
  3. Hula Hoop exercise burns calories: Hula hooping with the weighted hula hoop is a form of cardiovascular exercise that can burn calories. Depending on your body weight, intensity level, and duration of the workout, you can burn up to 400 calories per hour.
  4. Enhances balance and coordination: Hula hooping requires coordination and balance, which can improve with practice. Using the TikTok weighted hula hoop can help develop better balance, coordination, and body awareness.
  5. Boosts mood and reduces stress: Like any form of physical exercise, using the smart TikTok weighted hula hoop can release endorphins, which are feel-good hormones that can boost mood and reduce stress levels.

Overall, the TikTok weighted hula hoop can offer a fun and effective way to stay active and improve your physical health. However, it is important to use the hula hoop properly and consult a healthcare professional before starting any new exercise program.

 
 
 
 
 
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A post shared by Carly Crawford (@a_more_intentional_life)

Are there any risks of using the TikTok weighted hula hoop for Weight Loss?

As with any exercise, there is a risk of injury, especially if you are not using the hula hoop correctly or overexerting yourself. It is important to start slowly and listen to your body to avoid any strain or injury.

It’s also important to wear appropriate clothing. I’d personally suggest wearing fitting clothing rather than a loose baggy t-shirt, as this can twist and lift up and ultimately make the experience uncomfortable.

I also suffered irritation from an old knee injury, which I’m putting down to the side-to-side motion. However, after some rest to recover, I was back at it again. Now that I’m aware of what triggered the injury, I make sure to change up the position I’m moving in and wear a knee brace if necessary.

The other tip I’d give about using the weighted hula hoop is to make sure you have an area wide enough to exercise in so that you don’t knock the weighted ball against furniture, a TV, an unsuspecting child or a pet. Seriously! lol

What are the different types of TikTok weighted hula hoops available, and how do they differ from each other?

The one I bought was the first version of the weighted hula hoop and is a great starter product.

They have since brought out a modified smart weighted hula hoop with an electronic smart sensor that tracks your progress and connects via an app on your phone. The other benefit of the newer model is that it’s quieter. The original one is quite noisy, but if I’m honest, it doesn’t bother me as the user. It does however, annoy my family and there are often a couple of closed doors between where I’m exercising and where they are. But as I said, it doesn’t bother me as I exercise with my earbuds in and the music up loud to get me motivated and moving.

Are there any tips or techniques for using the weighted hula hoop for weightloss?

Other than what I’ve already covered above, here are a few tips from me on how to make it more effective and comfortable:

  • Wear appropriate clothing
  • Make sure you have ample space so as not to bump into things
  • Try to use the weighted hula hoop for at least 30 minutes 4 times a week in order to see results.
  • Once you get used to the motion, you can add strap-on ankle weights to your ankles (or wrists), or simply hold small hand held weights and incorporate this into your workout to increase your heart rate even more.
  • Get a playlist together that really gets you motivated and enjoying the exercise with your earpods in.

Are there any success stories or testimonials from people who have used the weighted hula hoop for weight loss?

TikTok is full of success stories. Here are a few of the people who I have personally been inspired by.

  • Shumirun Nessa of @therealoverloadcomedy – this woman is so funny but also practical and has seen some fantastic results using the weighted hula hoop.
  • Vicky from @vicky_crafty_mum was probably the first person I saw use it and I love that she has been real and honest about her journey. Well done, lovely!
  • Adam Birks – his journey has been amazing. He does a daily live at 5.30 every day where he hula hoops live on TikTok, he shows you how much he’s lost in 110 days:

Did I Lose Weight Using the Weighted Hula Hoop Exercise?

Yes. For the sake of completeness, I am 41 years old, I had both my hips replaced in 2015 so I don’t do high-impact sport of any kind, I work from home at an office/desk job, and love cheese and wine!

With my excuses out of the way, my weight loss campaign has been a combination of exercising using the weighted hula hoop, ensuring I do at least 10,000 steps a day and an eating regime that means I count calories and ensure I’m in a calorie deficit at all times.

Incorporating the 10k steps a day, and carving out time to do the weighted hula hooping has been a challenge for me. I work from home, so spend a lot of time sitting at my desk. I am also a busy mom with two children at different schools so I spend a lot of time driving around dropping them at school or the bus stop, driving them to different after-school activities. Whilst I could walk and get my steps in, I simply don’t have time as I have to fit all that in around work.

But if you don’t put the effort in, you won’t see results. Here’s a video I put on my Instagram account 2 weeks ago showing off the results of my weight loss campaign featuring the weighted hula hoop. In short, at the time of making the video, I had been going for 7 weeks.

 
 
 
 
 
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A post shared by Carly Crawford (@a_more_intentional_life)

My results are:

  • Weight: lost 6.2 Kgs
  • Biceps size: down 1.5cms
  • Chest/bust size: down 8cms
  • Tummy: Down 10.5cms
  • Neck: down 4cms
  • Thigh: down 7.2cms
  • Waist: down 13 cms

I still have a way to go until I reach my ideal weight of 65kgs (starting weight was 78.5kgs), but the way I see it if it’s a healthy weight loss journey, the better chance I have of keeping the weight off in the long run.

If you have any questions about the weighted hula hoop, please let me know. For the sake of completeness, this post contains affiliate links, so if you purchase the products I’ve linked to I wiill receive a small commission but it won’t cost you any more. Here’s the link to my Amazon Influencer Page to see all the products I recommend.

Frequently Asked Questions About Weighted Hula Hoops for Weight Loss

1. Do weighted hula hoops actually work for losing weight and belly fat?

Yes, they do. A weighted hula hoop is a legitimate form of cardiovascular exercise. On average, a 30-minute hooping session burns between 165 to 210 calories, which is comparable to step aerobics or a brisk walk. While you cannot “spot-reduce” fat from your stomach specifically, studies have shown that consistent use decreases overall body fat percentage and significantly reduces waist circumference by building the underlying core muscles.

2. Is a traditional weighted hula hoop or a smart hoop better?

It depends on your coordination and space. Traditional weighted hoops (large, padded hoops) require more core control and physical space to swing, offering a great full-body challenge. Smart hoops (adjustable tracks that clip around your waist with a swinging gravity ball) are much easier for beginners because they never fall down, making it easier to keep your heart rate up without constant interruptions.

3. Why do weighted hula hoops cause bruising, and is it safe?

Minor bruising is very common for beginners during the first week or two. It happens because your deep tissues and muscles aren’t used to the repetitive pressure of the weight. To stay safe, start with just 3 to 5 minutes a day to let your body adjust, and choose a hoop with soft foam padding. If you have pre-existing lower back or hip issues, consult a doctor before starting, as the continuous twisting motion can strain sensitive joints.

4. What weight and size hula hoop should a beginner choose?

For traditional hoops, beginners should look for a weight between 1 to 2 pounds (0.5 to 1 kg). To find the right size, stand the hoop vertically on the ground; it should reach somewhere between your waist and mid-chest. For smart hoops, the weight is usually fixed in the gravity ball, so your main focus is ensuring the track includes enough adjustable links to fit comfortably around your natural waist.

5. How long should you use a weighted hula hoop daily to see results?

Aim for 20 to 30 minutes per day, 3 to 4 times a week, to see noticeable changes in your cardiovascular fitness and waist measurements within 4 to 6 weeks. If 30 minutes feels too intense at first, you can break it up into two 15-minute sessions. Consistency is far more important than duration when you are first starting out.