With the Koknwoa Weighted Hula Hoop, you can realistically burn up to 900 calories in a 30-minute session. The actual number of calories burned will vary depending on factors like your intensity level, body weight, and fitness condition. However, the combination of cardiovascular exercise and core engagement from hula hooping makes it a highly effective workout for calorie burning and toning your waistline. The smooth, consistent motion and weighted design provide a fun and efficient way to boost your fitness routine!