Quick answer: Badminton is excellent exercise. An hour of social doubles burns roughly 300 to 550 calories and an hour of competitive singles roughly 400 to 700, depending on your body weight. It also improves heart health, leg strength, agility, reaction speed and bone strength, and because it is social and easy to start, people tend to keep playing.
Badminton has a reputation as a gentle garden game, but anyone who has played a fast game of singles knows otherwise. At club level it is a stop-start sport of short sprints, lunges, jumps and quick changes of direction, which makes it a very efficient workout. Here is what it does for your body and mind, with realistic calorie estimates.
How many calories does badminton burn?
Calorie burn depends on your weight, how hard you play and how much time you spend actually moving rather than picking up shuttles. Exercise scientists estimate energy use with MET values (metabolic equivalents) from the Compendium of Physical Activities, which lists general social badminton (singles or doubles) at about 5.5 METs and competitive badminton at about 7 METs. Using the standard formula (calories per hour ≈ MET × body weight in kg × 1.05), you get the estimates below.
| Body weight | Social / doubles, per hour (5.5 MET) | Competitive singles, per hour (7 MET) | 90-minute club night (social) |
|---|---|---|---|
| 55 kg (8st 9lb) | 320 kcal | 405 kcal | 480 kcal |
| 65 kg (10st 3lb) | 375 kcal | 480 kcal | 560 kcal |
| 75 kg (11st 11lb) | 435 kcal | 550 kcal | 650 kcal |
| 85 kg (13st 5lb) | 490 kcal | 625 kcal | 735 kcal |
| 95 kg (14st 13lb) | 550 kcal | 700 kcal | 825 kcal |
These are estimates, not measurements. Real figures vary with fitness, intensity, rest between games and individual metabolism. A fitness watch with a heart-rate sensor will give a more personal number. As a rule, singles burns more than doubles because you cover the whole court yourself.
Is badminton good exercise for your heart and fitness?
Yes. The UK Chief Medical Officers recommend adults do at least 150 minutes of moderate activity or 75 minutes of vigorous activity a week. A competitive game of badminton counts as vigorous, and social doubles comfortably counts as moderate, so two club nights a week can cover most or all of your target.
The stop-start nature of rallies works like interval training: short bursts at high intensity followed by brief recovery. That pattern is good for building cardiovascular fitness and stamina. In the long-running Copenhagen City Heart Study, people who played racket sports, including badminton, were associated with longer life expectancy than sedentary people. It was an observational study, so it does not prove cause, but it fits with what we know about regular, varied exercise.
Benefits of badminton for strength, agility and bones
- Leg strength: lunges to the net and split-step jumps work your quads, glutes and calves.
- Core and upper body: overhead clears and smashes use the core, shoulders and forearm, and rotation builds trunk strength.
- Agility and balance: constant changes of direction train footwork, balance and coordination.
- Bone health: jumping and landing are weight-bearing, impact activities, the type generally recommended for maintaining bone density.
- Flexibility: reaching for low shots and deep lunges keep hips and hamstrings mobile.
Because the movements are so explosive, a short warm-up and proper court shoes really matter. Running shoes are not designed for side-to-side movement; our article on badminton shoes vs running shoes explains why.
Mental health and social benefits of badminton
Badminton is one of the most sociable sports there is. Club nights mix players of different ages and standards, doubles means you are always part of a team, and the fast pace demands so much attention that it is hard to think about work. Regular exercise is well established as helping mood and sleep, and a weekly session with friends is easier to stick with than a solo gym plan. Reading the shuttle and reacting quickly also gives your hand-eye coordination and decision-making a steady workout.
Is badminton good for weight loss and all ages?
Badminton can support weight loss as part of a calorie-aware lifestyle, and because it is fun, many people play far longer than they would run on a treadmill. The shuttle is light, the court is small and you can adjust the pace, so juniors, adults returning to sport and older players can all enjoy it. Doubles is a gentler way in if you are new or coming back after a break. If you have a medical condition or a joint injury, check with your GP before starting a new sport.
How to get started
All you really need is a racket, a tube of shuttles, a pair of non-marking indoor court shoes and somewhere to play. Our beginner's guide to playing badminton covers the basics, our where to play guide helps you find courts and clubs, and our pick of the best badminton rackets for beginners will help you choose a first racket. For shuttles, nylon is the durable, budget-friendly choice for beginners; see feather vs nylon shuttlecocks.
Top picks from Central Sports
- Yonex Arcsaber 7 Play 4U Badminton Racket – £35.63 at time of writing. Light, even-feeling and forgiving, a great first proper racket.
- Yonex Arcsaber 11 Play 4U Badminton Racket – £38 at time of writing. Control-focused racket for players who enjoy placing the shuttle.
- Yonex Nanoflare 800 Play 4U Badminton Racket – £52 at time of writing. Quick, head-light handling for fast doubles exchanges.
- Yonex Mavis 300 Synthetic Shuttles (half dozen) – £11.75 at time of writing. Durable nylon shuttles for practice and social play.
- Yonex Mavis 2000 Synthetic Shuttles – £13.99 at time of writing. A step up in flight quality for regular club sessions.
- Yonex PC Strider Flow Unisex Badminton Shoes – £60 at time of writing. Power Cushion comfort and indoor grip at an entry price.
FAQs
Is badminton a good workout?
Yes. It combines interval-style cardio with leg, core and shoulder work, and a competitive hour can burn 400 to 700 calories depending on body weight (estimated).
Does badminton burn more calories than tennis?
They are broadly similar. Both are rated at comparable MET levels; the bigger factors are whether you play singles or doubles and how hard you play.
How many times a week should I play badminton to get fit?
Two or three sessions of 60 to 90 minutes a week will meet the UK activity guidelines for most adults and build fitness steadily.
Is badminton bad for your knees?
Not for most people, but lunging and jumping do load the knees. Warm up, build up gradually, learn good footwork and wear cushioned court shoes. Seek advice if you have an existing injury.
Ready to give it a go? Browse our beginner badminton rackets, shuttlecocks and court shoes, or explore the full badminton racket range. Badminton England members get 5% off, and orders over £65 ship free in the UK.
