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Lose Weight by Playing Badminton (Calories, Intensity, …)

Badminton has become a popular sport among individuals of every age. The game is easy and fun to play, and you do not need a court to play it. This sport, which is considered to be among the fastest sports, offers many benefits, including the opportunity to shed unwanted pounds.

Playing badminton can help you lose weight; by playing badminton for about an hour you could potentially burn around 200-500 calories. The specific amount of calories burned will depend on the player’s weight, play intensity, game duration, and the number of players.

One of the Most Popular Sport

Badminton is among the most popular sports on the globe; it is in the second position after soccer (football). Millions of people play badminton at professional levels or just for fun.

The primary reason behind that might relate to the simple and easy rules. You can start playing badminton either indoors or in your backyard. The game does not need a lot of preparation, and because it is non-contact, badminton is an excellent choice for people of all ages.

Professional Badminton

Badminton pros take the game to a whole different level. On average, a player will run around 1.25 miles (2 km) in one match. Also, when hitting a smash, they, on average, jump two feet in the air. That’s quite a workout! Not impressed? Keep reading.

One of the Fastest Sports

Badminton is considered to be one of the fastest sports. This sport requires you to use and move every part of your body, as well as to run a lot. Indeed, most sports will help you burn fat and reduce body weight. However, badminton is a sport that can provide you with excellent results within a short time.

A shuttlecock is the fastest moving object in all sports. Yes, even faster than baseball or, a golf ball. A shuttlecock can reach a speed of around 300 mph (490 km/h).

Also, did you know that professional badminton players, on average, run twice the distance as their tennis counterparts in the same period? Also, badminton is far more continuous than tennis; on average, a rally lasts around ten hits, while in tennis only three. That should give you an idea of how fast and exhausting badminton can be.

If you still have doubts, do yourself a favor and watch this short clip on YouTube.

Video Source: Kasper Petersen / YouTube

Calories Burned

The number of calories you will be able to burn by playing badminton for an hour will heavily depend on the following factors:

Your Body Weight

Your body weight will have a significant impact on the number of calories you will burn when playing badminton. A quick example, if you weigh 150 pounds (roughly 68 kg), you will burn around 410 calories by taking badminton for an hour. If you weigh 200 pounds (about 91 kg), you will burn around 540 calories in the same period.

Game Duration

If you are planning to play for the least time possible, you are unlikely to get any desirable results. To get good results, you will have to play for around an hour, four to five days a week, and be consistent. That way, combined with a healthy diet and lifestyle, you could potentially lose considerable weight within a couple of months.

Singles or Doubles

Also, whether you play singles or doubles will make a difference in how much exercise you’ll get. When playing a doubles game, you will cover a shorter distance on the court than you would cover when playing a singles game. Your movements when playing doubles on the court will also reduce. As a result, if you’re looking to get the most out of your badminton game, you should try to play mostly singles.

Game Level and Intensity

A recreational, social and fun game of badminton that does not involve much movement and effort will contribute much to burning those unwanted calories.

However, an intermediate or high-level match that involves a lot of stretching for shots, running, and moving very fast to catch up with the flying shuttle, will end up shedding much of that unwanted weight. When playing with a good competitor, you will have to move very fast and do a lot of work.

Muscle Used to Play Badminton

When playing badminton, you’ll be using all your body, from your lower body to your core, to your upper body. Every time you run for the shuttlecock, you’ll be using most of your body muscles. As a result, whenever, you hit the pitch, you’ll be getting a full-body workout.

Lower Body

When it comes to your lower body, you’ll be mainly using your calves, hamstrings, quads, and glutes. Remember that being able to react and move fast is a crucial skill in badminton. So if you’re really into this sport, make sure to work your lower body, to increase your performance on the court.


Your core, also, plays a crucial role when playing badminton. Since your core is what connects your lower body with your upper body, it defines your overall balance when moving around the pitch. As you’re probably aware, having balance and stability is extremely important to consistently hit high-quality shots, as well as, to move efficiently. The core muscles used are your abs, obliques, erector spinae, and latissimus dorsi.

Upper Body

When trying to hit a smash, lob, or drop shot, you’ll be, also, using and working your upper body. In this region, you’ll be using your arms, shoulders, upper back, and chest.

The pectorals are the primary muscles involved in your chest area. Next, in your shoulders, you’ll be using your rotator cuffs and deltoids muscles. Then, the trapezius and rhomboid muscles are the principal muscles used in your upper back area. And in your arms, we have the biceps, triceps, flexors, and extensor muscles.

Although for some of you the primary goal is to lose weight, don’t forget to, also, pay attention to your muscles. Having healthy muscles would make your badminton journey more fulfilling.

All in all

If you include badminton into your weekly schedule, it could be a great way to lose that unwanted weight. Like other racquet sports, badminton can be a great workout, and when playing, you will use almost all the muscles of your body.

Therefore, if you are looking for a fun and excellent way to burn calories and reduce body fat, around 45 minutes of hitting the shuttlecock each day will be adequate. It can be a great addition to a healthy diet and lifestyle.

Remember, in addition to playing badminton, adopt some other actionable habits like eating healthier snacks, taking the stairs, and walking or cycling to work.

Related Questions

Are the Badminton Weight Loss Results Long Lasting?

  • Although playing badminton could help you shed unwanted fat, to keep off the lost weight permanently, you will need to continue playing badminton regularly.

Does Badminton Help Lose Belly Fat?

  • Playing badminton can help you burn calories and, potentially, fat. However, there is no evidence that playing badminton will help you lose, specifically, belly fat.

Is Badminton Bad for your Back?