Calorie Burn in Racket Sports: Which Sport Burns the Most Calories Per Hour?

Racket sports are not only extremely fun and great for building coordination and reflexes, but they are also outstanding calorie burners. But how do Squash, Tennis, Padel, and company stack up in a direct comparison?

A recent overview shows the average calorie burn per 1 hour of playtime. Anyone who has played several of these sports firsthand will easily recognize this ranking from real-world experience!

The Results at a Glance (Per 1 Hour of Playtime)

1. Squash – 840 kcal

• Rank: 1
• Commentary: The undisputed champion. In squash, there are virtually no breaks between rallies, and while the court distances are short, they are extremely intense (stop-and-go). The constant changes of direction and high tempo keep your heart rate elevated throughout.

2. Tennis – 510 kcal

• Rank: 2
• Commentary: A true classic demanding full-body involvement. Intensity varies significantly depending on the format (singles vs. doubles). A high-intensity singles match requires extensive court coverage, footwork, and hitting power across the entire baseline and net.

3. Badminton – 490 kcal

• Rank: 3
• Commentary: Often underestimated! Badminton requires rapid lunges, continuous jumping (such as jump smashes), and explosive power. The short, hyper-intense rallies drive serious calorie burn.

4. Padel – 450 kcal

• Rank: 4
• Commentary: The trending sport combining elements of tennis and squash. Because padel is mostly played as doubles and the glass walls keep the ball in play longer, rally density remains high. Movement is dynamic without the extreme joint-stress spikes of squash.

5. Pickleball – 350 kcal

• Rank: 5
• Commentary: The global phenomenon. The court is smaller than a tennis court and the plastic ball travels at a more manageable speed. This makes pickleball exceptionally accessible and easy on the joints while still delivering a solid dose of movement and endurance.

6. Table Tennis – 280 kcal

• Rank: 6
• Commentary: Reaction speed, touch, and fine motor skills take center stage here. Even if total calorie expenditure is lower than on larger courts, table tennis demands sharp mental focus and quick footwork right at the table.

Final Thoughts

Whether you are aiming for maximum calorie burn (Squash), athletic versatility (Tennis and Badminton), or the ideal mix of social fun and active movement (Padel and Pickleball)—every racket sport brings its own distinct appeal. The appeal is also important when you are looking for a local club for your kids.

In the end, the best sport is the one you enjoy playing most, because consistency beats any calorie metric every single time!