Hula Hoop Calories Burned Calculator
Calculate how many calories you burn during hula hooping workouts based on your weight, intensity level, and duration.
How Many Calories Does Hula Hooping Burn?
Hula hooping burns between 210-600 calories per hour, depending on intensity, hoop weight, and technique. According to clinical research, weighted hula hooping can effectively reduce abdominal fat and increase trunk muscle mass. A typical 30-minute session can burn 105-300 calories while strengthening core muscles and improving cardiovascular fitness.
Hula Hooping Intensity Levels
Based on the Compendium of Physical Activities and clinical research, here are the different intensity levels:
- Light Hula Hooping (3.5 METs): Basic waist hooping with a standard hoop
- Moderate Hula Hooping (5.0 METs): Continuous hooping with a weighted hoop (1.0-1.5 kg)
- Vigorous Hula Hooping (7.0 METs): Advanced techniques with directional changes and arm movements
- Performance Hooping (8.0+ METs): Complex choreography combining multiple body parts and dynamic movements
RESEARCH FINDING:
According to a randomized controlled study, using a 1.5 kg weighted hula hoop for just 12.8 minutes per day significantly reduced waist circumference by an average of 3.1 cm over 6 weeks!
Health Benefits of Hula Hooping
According to scientific studies, regular hula hooping offers numerous benefits:
Core & Trunk
- Increased abdominal muscle mass
- Improved core stability
- Enhanced transversus abdominis function
- Better posture and alignment
Body Composition
- Reduced abdominal fat percentage
- Decreased waist circumference
- Improved waist-to-hip ratio
- Enhanced overall body composition
Cardiovascular Health
- Improved heart rate
- Lower LDL cholesterol
- Enhanced aerobic capacity
- Increased circulation
Mental & Cognitive
- Stress reduction
- Improved coordination
- Enhanced rhythm and timing
- Boosted mood and enjoyment
Hula Hooping Calorie Burn Chart
| Duration | Light (3.5 MET) |
Moderate (5.0 MET) |
Vigorous (7.0 MET) |
Performance (8.0+ MET) |
|---|---|---|---|---|
| 10 minutes | 35-42 calories | 50-60 calories | 70-84 calories | 80-96 calories |
| 15 minutes | 52-63 calories | 75-90 calories | 105-126 calories | 120-144 calories |
| 30 minutes | 105-126 calories | 150-180 calories | 210-252 calories | 240-288 calories |
| 60 minutes | 210-252 calories | 300-360 calories | 420-504 calories | 480-576 calories |
Calories Burned by Hoop Variables
| Variable | Impact on Calorie Burn | MET Adjustment | Benefits |
|---|---|---|---|
| Hoop Weight | +10-20% per 0.5 kg | +0.5 to 1.0 METs | Increased resistance, muscle activation |
| Body Part Variation | +15-25% for multi-body part | +1.0 to 1.5 METs | Full-body engagement, coordination |
| Movement Complexity | +5-15% for advanced moves | +0.3 to 0.8 METs | Neuromuscular development, skill building |
| Interval Training | +15-30% for HIIT protocols | Varies | EPOC effect, improved endurance |
Formula for Calculating Hula Hooping Calories Burned
Calories Burned = (MET × Weight(kg) × 3.5) ÷ 200 × Duration(min)
- MET Value: 3.5-8.0+ (based on intensity)
- Weight: Your body weight in kilograms
- Duration: Exercise time in minutes
- 3.5: Standard metabolic factor
Hula Hooping vs. Other Exercise Forms
| Exercise Type | Calorie Burn (60 min) | Core Engagement | Impact Level | Unique Benefits |
|---|---|---|---|---|
| Weighted Hula Hooping | 300-500 calories | Very High | Low | Targets abdominal fat specifically |
| Walking | 240-360 calories | Low | Low | Improves cardiovascular health |
| Traditional Ab Workout | 200-300 calories | High | Medium | Focused muscle building |
| Dance Fitness | 350-650 calories | Medium | Medium | Full-body coordination |
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References
- Lahelma, M., Sädevirta, S., Lallukka-Brück, S., Sevastianova, K., Mustelin, L., Gylling, H., Rockette-Wagner, B., Kriska, A. M., & Yki-Järvinen, H. (2019). Effects of Weighted Hula-Hooping Compared to Walking on Abdominal Fat, Trunk Muscularity, and Metabolic Parameters in Overweight Subjects: A Randomized Controlled Study. Obesity Facts, 12(4), 385. https://doi.org/10.1159/000500572
- Garcia-Falgueras, A. (2016) Hula Hoop in Fitness and the Centripetal Force. Psychology, 7, 1503-1517. doi: 10.4236/psych.2016.713147.
- Conger SA, Herrmann SD, Willis EA, Nightingale TE, Sherman JR, Ainsworth BE. 2024 Wheelchair Compendium of Physical Activities: An update of activity codes and energy expenditure values. Journal of Sport and Health Science, 2024;13(1): 18-23.
- Kiatkulanusorn, Sirirat & Luangpon, Nongnuch & Bhornluck, Paepetch & Sobhon, Prasert. (2020). Effects of Hula Hooping Exercise on Lumbar Stability Level and Transversus Abdominis Function in Asymptomatic Individuals with Poor Lumbar Stability. Journal of Exercise Physiology Online. 23. 1-14.
- Herrmann SD, Willis EA, Ainsworth BE, Barreira TV, Hastert M, Kracht CL, Schuna Jr. JM, Cai Z, Quan M, Tudor-Locke C, Whitt-Glover MC, Jacobs DR. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. Journal of Sport and Health Science, 2024;13(1): 6-12.
