Calories Burned Hula Hooping: Chart by Weight and Calculator
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This page provides estimates for the calories you burn while hula hooping. The table relies on the Adult Compendium of Physical Activities, using a standard MET value to calculate energy expenditure for different body weights over a thirty minute session. Keep in mind that these numbers are only estimates for a typical adult.
Your actual energy expenditure depends on your fitness level, body composition, technique, and how hard you actually work. Fitness trackers also rely on estimates and might not perfectly match these figures.
Calories burned in 30 minutes
Estimated kilocalories (kcal) for 30 minutes of each activity, by body weight.
| Activity (Compendium) | MET | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|---|
| Hooping (formerly known as hula® hooping) (code 02230) | 5.8 | 166 | 207 | 249 | 290 | 331 |
By duration
For the row “Hooping (formerly known as hula® hooping)” (5.8 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 83 | 104 | 124 | 145 | 166 |
| 30 min | 166 | 207 | 249 | 290 | 331 |
| 45 min | 249 | 311 | 373 | 435 | 497 |
| 60 min | 331 | 414 | 497 | 580 | 663 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Hooping (formerly known as hula® hooping): 5.8 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 207 kcal.
Which row is you?
The table below features a single category for hooping, assigned a MET value of 5.8. Since the compendium does not break this activity down by different speeds or weighted hoops, this single row serves as a general baseline for continuous movement. To find your estimate, locate the column that most closely matches your current body weight, from 120 to 240 pounds. If you use a heavier hoop or maintain a faster rhythm, your actual effort might exceed this baseline. Conversely, taking frequent breaks will lower your overall energy expenditure.
What changes the real number
- The weight and size of the hoop you use.
- Your experience level and overall hooping technique.
- How often you drop the hoop and need to restart.
- The speed and intensity of your movements.
Practical tips
- Use a hoop that is properly sized for your height to maintain a steady rhythm.
- Clear enough space around you to avoid hitting objects or people while you move.
- Track your active time rather than total time to account for breaks when the hoop drops.
About these numbers. MET values describe the average energy cost of an activity for adults; your own burn can be noticeably higher or lower. The values include resting energy use, so the extra calories from exercise are a little lower than the total shown. A separate Older Adult Compendium exists for people aged 60 and over.
Compare with similar activities
When to stop and see a doctor
- Sharp pain in your lower back or hips.
- Dizziness or a sudden loss of balance.
- Unexplained shortness of breath that feels abnormal for your effort level.
This page is general information, not medical advice. If you have a heart condition, high blood pressure, joint problems, are pregnant or have been inactive for a long time, talk to your doctor before starting vigorous exercise.
How this page was made. MET values: 2024 Adult Compendium of Physical Activities (Herrmann and colleagues, Journal of Sport and Health Science, 2024), pacompendium.com, used code by code without combining activities. Calories calculated by us with the formula above. Text drafted with AI assistance and checked by the Training Desk; see how we write. Last checked October 2026.