Fitness
‘I used a weighted hula hoop every day for 2 weeks, here are my honest results’
Of all the things TikTok has made me buy over the years, a weighted hula hoop is probably the most unexpected. As I’m sure you all know, TikTok, or more specifically, FitTok, is full of fitness trends – there’s the 12-3-30 workout, the Stairmaster challenges, and all the walking workouts, but I’m not one to buy into them. When I came across the nascent hula hoop trend on my ‘For You’ page, however, my interest piqued.
In one video, a TikTokker explained how a weighted hula hoop had ‘toned’ her waist more than any other waist exercises, and while I’ve never exercised for aesthetic reasons, I couldn’t help but wonder whether something that is essentially an adult toy could really yield results.
Studies have also proven there to be benefits. One showed that using a weighted hula hoop every day for six weeks helped reduce waist size, while another compared a group of people who used a weighted hula hoop daily and walked 9.9k steps a day, to a group of people who only walked the 9.9k steps. Both groups lost weight, but the group who used the weighted hula hoop also reduced in waist size.
It would be fun if nothing else, I told myself, so off to Amazon I went, bagging myself the Swiss Activa smart weighted hula hoop, complete with a detachable weighted ball.
It arrived two days later, complete with 16 links to adapt to fit your waist size, a monitor to tell you how long you’ve been hula hooping and how many calories you’ve burned, and a weighted ball. From then on, I committed to using it every day (aiming for 30-40 minutes) for 2 weeks. Here’s everything I learned, and my honest results.
1.Building a weighted hula hoop is a breeze
Assembling the device took some time (as all DIY does, if you’re me) but once I got the hang of it, it was pretty simple to put each link into place to create the complete circle (the smooth bit goes on the outer circle, and you slot each piece in by pressing down on the triangle buttons).
You don’t need to use every link; I chose enough to fit snugly around my waist, which meant the hoop wouldn’t fall down and I wouldn’t have the added challenge of trying to keep it up at the same time as trying not to knock myself out with the weighted ball.
The weight that comes with my particular hoop is a rubber ball, weighing 422g, or 0.9lbs. The package also came with a tape measure so that you can document your waist size prior to using the equipment. As mentioned, I didn’t go into this challenge with an aesthetic goal in mind, rather to spice up my sweat seshs with something fun, but I did decide to measure mine out of curiosity. Read on for my results.
Swiss Activa+ Smart Hula Hoop with Counter – 60-112cm Hula Hoop That Never Fall – Smart Hoop – Fitness Hula Hoop with Weight – Fitness Hoop Hula Hoop with Ball – Smart Hoola Hoop
Swiss Activa+ Smart Hula Hoop with Counter – 60-112cm Hula Hoop That Never Fall – Smart Hoop – Fitness Hula Hoop with Weight – Fitness Hoop Hula Hoop with Ball – Smart Hoola Hoop
2. Using a weighted hula hoop takes practice
Practicing with my weighted hula hoop was key
I can confirm that using a weighted hula hoop like the kind that I bought (i.e. fitted to your waist with a weight attachment) is nothing like using a standard hoop. My first attempt was laughable as I couldn’t grasp how to get the momentum going. I imagined I’d just do what I would with a normal hula hoop; move my body in a circular motion to keep it going, but given that this one was heavier and fitted to my waist, swaying around like my life depended on it didn’t quite work.
Then – lightbulb moment – I realised I had to flick the weight, which is attached to the hoop by a string, away from me to get it going. I was on a roll.
PT Anthony Maritato says it’s about making this a smaller, consistent movement that doesn’t require you to shuffle too much, adding: ‘A steady rhythm is the best way to maintain momentum. Changing the length of the string will change the difficulty; the longer it is, the harder it will be. Some clients may also benefit from using a metronome app on their phone, or choosing a song with a strong rhythmic beat to keep timing with the motion.’
3. Hula hooping with a weighted ball requires coordination
I struggled with keeping the momentum in my weighted hula hoop
According to the instructions that came with my weighted hula hoop, it’s recommended to use it for 30-40 minutes for ‘optimal results’, but my first sessions involved so many stops and starts that for the first two days I only racked up around 15 minutes or so.
Luckily, Maritato says that 30-40 minutes isn’t always necessary. He says: ‘The duration of use depends on your goals. To improve your cardiovascular health, I’d recommend using the hoop for 10 minutes per day, going as fast as you can. If you’re using the device to loosen tight lower back muscles, a 2-minute episode would be ideal.’
I’d put all the stopping and starting down to my lack of coordination; if I strayed from a position that worked (standing in one spot while doing small hip circles is the way to do it, FYI), the ball would slow down and eventually stop spinning completely.
4. Using a weighted hula hoop is a form of cardio
My weighted hula hoop workouts became my form of cardio
And boy did I sweat. Once I worked out how to keep going long enough to get through a whole episode of Schitt’s Creek (multi-tasking for the win) with minimal stops, my heart-rate shot up, and I finished every session with a serious sweat on.
What I will say is that the ‘smart’ features of the weighted hula hoop I went for didn’t seem to reflect how sweaty and out of breath I’d get. In fact, judging by the Amazon reviews, I’m not the only one it didn’t work for.
It claims to count your calories and the duration of your workouts, but I was often told I’d only been exercising for 10 or so minutes when I’d managed 30, and the calories burned were often a lot lower than I’d expected. I’m not a fan of relying on fitness trackers, so it was no skin off my nose, but it’s something to keep in mind if that’s a feature you’d be especially swayed by.
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5. Weighted hula hooping can get monotonous, but music helps
Naturally, the more I used my hoop, the better I got at mastering it, but the more mundane it became, too. Even with the TV on in the background, the noise of the weight ball going around the links grated on me and put me off whatever I was watching. But I found an easy solution: I sacrificed Schitt’s Creek for music, and put my wireless headphones in. Turns out, this actually gave me more energy and motivation to keep going.
This is something Maritato also recommends. ‘If someone wants to use this device for 30-40 minutes, I think the best way to make it more enjoyable is to create a music playlist of different tempo songs that you enjoy and can keep the activity interesting. Another option is to perform this exercise while watching your favourite television show, listening to your favourite podcast, or taking an online course.’
6. A weighted hula hoop can be uncomfortable
I often used my weighted hula hoop with my hands on my head
While this unconventional method of movement did help me work up a sweat, one of the biggest issues for me was that the links around my waist were quite painful and often left marks. But wearing a thicker top that meant the links couldn’t press into my skin, and losing one link from the hoop so that it wasn’t so tight definitely helped.
My weighted hula hoop often left marks on my torso
What’s more, there’s nowhere for you to put your hands or arms without interfering with the ball spinning, so my arms would ache like you wouldn’t believe. I tried crossing my hands across my chest, but this just felt stiff and hindered my movement. Putting my hands on my head worked best, but they’d sometimes go numb and I’d have to stop. This seemed counterproductive and a silly problem to have during a workout.
Maritato suggests a simple adjustment: ‘Your arms should be positioned in a way that allows you to flex your elbows and, passively, keep your hands near shoulder level or above. Try holding a strap or towel between your hands and looped over your upper back.’
My weighted hula hoop challenge results
So, did I actually see any results? Honest thoughts: after using the hoop almost daily, in conjunction with my gym workouts (usually made up of dumbbell exercises, two or three times per week), and maintaining my 10,000 steps a day, I didn’t see any physical changes. My waist size remained the same, and I can’t say I feel particularly fitter. However, I was travelling during the two-week challenge, which meant that there were three or four days in which I wasn’t able to use the hoop, which may well have affected my results.
Maritato says if a physical change is what you’re after, long-term consistency over a balanced diet and exercise routine is key: ‘Weighted hula hooping alone won’t reduce fat – you’d need to look at your nutrition, too.
‘Other cons include needing a large open area to avoid knocking over objects or hitting people. It may also irritate the skin if used for longer than a few minutes.’
But there are certainly some advantages: ‘Weighted hula hooping is a novel idea that might get people to move more and have fun while doing it, which may well mean you see results that you haven’t before.’ As we all know, the workout you enjoy is the one you’ll stick to and reap the rewards from.
Maritato adds: ‘The motion of hula hooping may also help reduce lower back pain and stiffness, and improve core muscle activation.’
I will say that it is a very accessible cardio workout, and there were times when I didn’t feel like going to the gym so I picked up my hoop instead. It’s also good for multitasking; if I wasn’t listening to music, I’d listen to a podcast. A final pro: I appreciated that the ball was made out of rubber, meaning that it didn’t hurt me or damage my flat if (or should I say, when) it accidentally hit anything.
Will I continue using it? As much as I wish I could say yes, I’m unlikely to do so as regularly as I did for this challenge, but I definitely won’t be getting rid entirely. I’ll be keeping it on show in my living room, for the times when dragging myself to the gym is a no-go, but moving my body is a must.
Plus, two weeks is nothing compared to how long some of the TikTok crowd have used weighted hula hoops for, so perhaps the benefits would eventually start to outweigh the cons in the long run. Who knows, there may well be a plot twist (see what I did there? Hula hoop? Twist?) on the way.
..
Fitness
Fitness coach debunks 8 ‘crazy’ exercise myths women still believe: From periods and workouts to weightlifting
Despite growing awareness around fitness and women’s health, several outdated exercise myths continue to persist. From misconceptions about strength training to beliefs surrounding periods, pregnancy and weight loss, many women still receive advice that isn’t backed by science. These myths can not only slow progress but also discourage women from prioritising their health and fitness. (Also read: Can eating too much protein be harmful? Experts explain why excess intake may do more harm than good )
Fitness coach Zoe recently addressed some of the most common misconceptions women continue to hear in a June 12 Instagram post titled, “craziest exercise myths women still hear.” Here’s what she had to say:
1. Periods mean complete bed rest
According to Zoe, menstruation does not mean you need to stop exercising altogether. “No. You can train. Just adjust intensity if needed,” she wrote, explaining that while energy levels may fluctuate during different phases of the menstrual cycle, movement and exercise can still be beneficial.
2. After marriage or kids, fitness is not important
Many women are often made to feel that fitness should take a back seat after major life changes such as marriage or motherhood. Zoe strongly disagrees. “That is exactly when it becomes more important,” she said, highlighting the need to maintain strength, mobility and overall health while navigating increased responsibilities.
3. A C-section means your core is gone forever
Recovering from a Caesarean delivery can be challenging, but Zoe says it doesn’t mean women should give up on rebuilding strength. “Wrong. It means you need rebuilding, not giving up,” she wrote, emphasising that gradual rehabilitation and proper training can help restore core function.
4. Walking around the house is enough exercise
While daily movement is important, Zoe points out that it isn’t the same as a structured workout. “No. That is movement, not full training,” she explained, noting that a balanced fitness routine should include strength, mobility and cardiovascular exercises.
5. Sweating more means more fat loss
Many people associate excessive sweating with effective fat burning, but Zoe says that’s a common misunderstanding. “No. It means you are hot,” she wrote. Sweat is the body’s cooling mechanism and does not necessarily reflect the number of calories burned or fat lost.
6. Running will ruin your uterus, boobs or joints
This long-standing myth often discourages women from running or high-impact activities. “No. Poor preparation and weak support is the issue,” Zoe said, stressing the importance of proper training, supportive gear and gradually building endurance.
7. Women should only do yoga, not weights
Strength training is still viewed by some as a male-dominated form of exercise, but Zoe believes women benefit greatly from lifting weights. “Women need strength too,” she wrote, highlighting how resistance training supports muscle mass, bone health, metabolism and overall fitness.
8. Carbs at night make you fat
Carbohydrates often get unfairly blamed for weight gain, especially when eaten in the evening. “No. Overeating does,” Zoe explained, pointing out that overall calorie intake and dietary patterns matter far more than the timing of carbohydrate consumption.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
For Hobart teacher Mary Holton, health means everything.
She started feeling the squeeze from cost-of-living pressures when fuel prices spiked again.
“Going out for just fitness alone was a bit much,”
she said.
Mary Holton says since joining the group, her fitness across the board has improved. (ABC News: Jake Grant)
Many Tasmanians are feeling cost-of-living pressures in a very physical way, with locals saying exercise routines are being dropped, health appointments delayed and wellbeing pushed to the bottom of the list as budgets tighten.
Ms Holton relies on multiple physiotherapy sessions each week, but says paid fitness classes simply are not an option.
“That costs … so to actually go to other classes as well, it’s out of my budget really.“
Ollie Mathewson conducts a free workout session. (ABC News: Jake Grant)
National data shows that almost half of Australians already fall short of minimum physical activity guidelines, and rising prices are making even basic care unaffordable for many.
Consultant clinical psychologist academic Kimberley Norris says this is exactly how unhealthy patterns begin.
“We tend to focus on the most stressful thing first … and health is one of those things we don’t think about until things go wrong,”
Professor Norris said.
Kimberley Norris says humans tend to focus on alleviating stress first and foremost, and warns de-prioritising health can become a cycle. (ABC News: Jake Grant)
For Ms Holton, going to a free workout group in her local community was a game-changer.
“Came down and absolutely loved it. It’s really nice to have a group and it just keeps growing,” she said.
Finding a free exercise group has drastically improved her health, as noted by her GP, and she is part of a growing trend.
Free exercise classes become a lifeline
At a community exercise class in South Arm, south-east of Hobart, the mood is upbeat, with laughter, movement, and a sense of relief.
Participation has more than doubled in the past year, with more than 100 Tasmanians now involved.
Trainer Ollie Mathewson said the surge was unmistakable.
“It’s free of charge for everybody … and over the last 12 months I’ve noticed a lot more people starting to come along,”
he said.
Ollie Mathewson says attendance at his classes has almost doubled over the past year. (ABC News: Jake Grant)
Across greater Hobart, free and low-cost alternatives are multiplying and include walking groups, community-run circuits, and morning and afternoon fitness meet-ups.
Tasmanians are increasingly organising their own solutions.
Mr Mathewson said connections drive outcomes.
“A lot of people talk about weight and strength, which are obviously insanely important, having other people there to push you single every week makes it a hundred times easier.“
Professor Norris said one’s health can be prioritised for free.
“What we know about health is, it’s more about sustainable wellbeing, it’s about quality of life,” she said.
“So rather than focusing on how much you can deadlift, how far you can run, it’s about how your life has improved and how close your life is to the way you want to live it.”
She said free options were vital because once people stop moving, it becomes harder to start again.
“If we develop routines in which health is not a priority, then we almost get stuck in this cycle of health always being last.“
Health appointments being delayed or dropped
For some Tasmanians, the financial pressure is forcing even tougher choices.
Amy Dakin says she can’t even think about getting a gym membership with all the other costs of living on her mind. (ABC News: Jake Grant)
Amy Dakin, who lives with a compromised immune system, often has no choice but to delay essential care.
“My health needs to be prioritised, but your bills come first, really,” she said.
Jordyn Rowbottom says she’s not the only one changing her hobbies to save on costs. (ABC News: Jake Grant)
Jordyn Rowbottom has seen the same pattern around her.
“People are being forced to cut what they can access,”
she said.
Professor Norris warns that these short-term decisions can create long-term harm, not just for individuals, but for the broader health system.
She said the combination of financial pressure and reduced physical activity would create a public health challenge.
Trainers adapting to shrinking budgets
Personal trainer Nickola Orr works with clients across different income levels, ages and needs.
She said affordability now shapes almost every program she designs.
“You want to make sure they can get as much help as they can within their price range,”
she said.
Nickola Orr is concerned about access to fitness and health services in the face of rising cost pressures. (ABC News: Jake Grant)
With the median individual spend on fitness in Tasmania sitting at almost $600 last year, Ms Orr said the warning signs were already visible.
“We’re going to see more results of long-term neglect; higher injuries, more need for mental health assistance. It’s going to snowball.”
Her concerns echo Professor Norris’s academic findings that once healthy routines break down, the consequences ripple for years.
“The changes are very small … while they add up over time, there is no immediate impact,”
Ms Orr said.
Calls for more free and low-cost options
Mr Mathewson hopes the success of free community classes will inspire governments and private operators to expand accessible fitness programs.
“More free options would be a great thing. There are a few now, but there should be more,” he said.
The Tasmanian government has said it will release its 20-year preventive health strategy this month, titled The Health Revolution.
A Department of Health spokesperson said the strategy “will address the broader social, economic, and environmental factors that influence health and wellbeing”.
“Specific issues about access to health services and programs are being considered through the Access to Health Services project, a Commonwealth-State partnership.
“The Health Revolution will complement that project by addressing the root causes of poor health and the underlying conditions to make it easier for Tasmanians to live well.“
If you’ve been faithfully logging your 30 minutes of moderate exercise most days of the week, you’re getting the recommended weekly about of cardio. But a new study1 suggests that for women in midlife, that standard benchmark may not be moving the needle on cardiovascular fitness as much as we’ve assumed. Here’s what you need to know.
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