Transformers have been successfully applied in the field of video-based 3D human pose estimation. However, the high computational costs of these video pose transformers (VPTs) make them impractical on resource-constrained devices. In this paper, we present a hierarchical plug-and-play pruning-and-recovering framework, called Hierarchical Hourglass Tokenizer (H$_{2}$OT), for efficient transformer-based 3D human pose estimation from videos. H$_{2}$OT begins with progressively pruning pose tokens of redundant frames and ends with recovering full-length sequences, resulting in a few pose tokens in the intermediate transformer blocks and thus improving the model efficiency. It works with two key modules, namely, a Token Pruning Module (TPM) and a Token Recovering Module (TRM). TPM dynamically selects a few representative tokens to eliminate the redundancy of video frames, while TRM restores the detailed spatio-temporal information based on the selected tokens, thereby expanding the network output to the original full-length temporal resolution for fast inference. Our method is general-purpose: it can be easily incorporated into common VPT models on both seq2seq and seq2frame pipelines while effectively accommodating different token pruning and recovery strategies. In addition, our H$_{2}$OT reveals that maintaining the full pose sequence is unnecessary, and a few pose tokens of representative frames can achieve both high efficiency and estimation accuracy. Extensive experiments on multiple benchmark datasets demonstrate both the effectiveness and efficiency of the proposed method. Code and models are available at https://github.com/NationalGAILab/HoT.