I’ll be straight with you: I never expected padel to be the kind of workout that leaves you dripping with sweat, out of breath, and secretly proud of how many padel calories per hour you just burned. But after playing consistently and tracking my sessions, I realized padel isn’t just a ‘fun social game’ – it’s one of the sneakiest calorie-burning sports out there.
This isn’t going to be a dry, lab-style breakdown. I want to share the real numbers, the personal experience, and why so many of us walk off the court smiling but also secretly feeling like we’ve done a HIIT class in disguise.
Why Padel Burns So Many Calories
The first thing you notice about padel is that there’s no standing around. In tennis, you get a breather between serves or during ball changes. In padel? Forget it. The walls keep the rally alive, so you’re constantly moving – shuffling, lunging, turning, sprinting, recovering.
It’s a sport that doesn’t let you rest. Your legs are firing on every change of direction, your core is holding you steady as you twist, and your arms and shoulders are working harder than you realize. By the end of a good match, you’ve basically done strength work, cardio, and agility drills without even thinking about it.
So, How Many Calories Per Hour?
Here’s what I’ve learned from both research and my own sessions (plus chatting with other players):
- Beginners: Expect around 300 to 400 calories/hour. You’re still figuring out positioning and technique, so you’ll probably pause more often and play at a lighter pace. Still, that’s more than most casual workouts.
- Intermediate players: This is the sweet spot. You’re hitting longer rallies, running more, and resting less. Average burn is 400 to 600 calories/hour.
- Advanced players: When the intensity ramps up, calorie burn shoots through the roof. It’s not unusual to see 600 to 800 calories/hour during competitive matches. That’s the same ballpark as running at a steady pace – only way more fun.
For context, I personally average 550 to 600 calories/hour, and on days when the rallies are fierce, my watch has clocked me at 700+ calories.
Factors That Change Your Burn
A few things affect your personal numbers:
- Weight: Heavier players naturally burn more. For instance, a 180-pound person can easily hit 550+ calories/hour, while someone lighter might be closer to 400.
- Intensity: Social knockabout vs. competitive match – the difference is massive.
- Skill level: Beginners waste energy with awkward movements, while pros move efficiently but play faster, longer rallies. Both can burn plenty.
- Conditions: Outdoor heat, slower balls, or a lively opponent can all push your body harder.
My Own Journey with Padel Calories
When I started, I honestly thought, “How much can this really burn? The court is smaller than tennis.” By the end of that very first hour, I was drenched, exhausted, and shocked when my fitness tracker read 470 calories.
Fast forward a year: now I play two to three times a week, and I consistently burn around 550 to 600 per hour. Tournament days? Easily over 700. Beyond the numbers, I’ve noticed my heart rate recovery improving, my footwork getting sharper, and even my general fitness outside the court improving.
It doesn’t feel like I’m slogging through a workout – I’m playing a game I love, and the calorie burn is just a brilliant bonus.
How Padel Stacks Up Against Other Sports
- Tennis: Similar numbers (500 to 700/hour), but padel keeps you moving more continuously.
- Squash: Higher burn potential (600 to 900/hour), but tougher on the body.
- Running: Anywhere from 400 to 800/hour depending on pace – but way less fun for most people.
- Basketball / Cycling / Swimming: Padel sits comfortably in the same calorie range, often toward the higher end.
The big difference? Padel doesn’t feel like exercise. It’s competitive, social, and addictive in a way that makes you forget you’re torching calories.
Tips to Maximize Your Burn
- Keep your feet active between points – even small movements add up.
- Focus on longer rallies instead of trying to finish every point quickly.
- Mix up opponents so you’re constantly challenged.
- Build strength and fitness outside of padel to push harder on court.
- Stay hydrated (but not so much you feel heavy).
Beyond Calories: The Extra Benefits
The calorie burn is great, but padel offers so much more:
- Better cardiovascular fitness
- Improved agility and reaction time
- Stronger bones and muscles from multidirectional movement
- Mental health benefits thanks to its social and fun nature
I’ve also noticed better sleep, reduced stress, and the kind of joy that only comes from genuinely loving the activity you’re doing.
Frequently Asked Questions About Padel Calorie Burn
How accurate are fitness trackers for padel?
Most fitness trackers do a decent job estimating padel calories, but they can be 10-20% off either way. Heart rate-based trackers tend to be more accurate than step-based ones since padel involves lots of quick movements and direction changes that don’t always register as “steps.” For the most accurate reading, use a chest strap heart rate monitor paired with your tracker.
Can I lose weight playing padel regularly?
Absolutely. Playing padel 2-3 times per week can burn 1,000-1,800 calories weekly, which translates to meaningful weight loss when combined with a reasonable diet. Many players report losing 10-20 pounds within their first six months of regular play. The key is consistency – padel is so enjoyable that sticking to a routine feels effortless.
Does playing doubles vs singles affect calorie burn?
Padel is almost always played in doubles format, but when comparing to other racket sports: doubles typically burns 15-25% fewer calories than singles because you cover less court area. However, padel’s unique wall play and continuous rallies mean you’re still moving constantly, often burning more calories than tennis doubles.
What’s the difference between recreational and competitive padel calorie burn?
The intensity gap is huge. Recreational games with friends might burn 350-450 calories/hour, while competitive matches or tournaments can easily hit 650-800 calories/hour. The difference comes down to rally length, movement intensity, and shorter rest periods between points.
How does age affect calorie burn in padel?
While younger players might move more explosively, older players often burn similar calories due to longer rallies and strategic play. A 45-year-old intermediate player can easily burn 500+ calories/hour. The sport’s tactical nature means experience often compensates for any decline in pure athleticism.
Should I eat before playing padel?
For optimal calorie burn and performance, eat a light snack 1-2 hours before playing. Avoid heavy meals within 3 hours of play. Post-game, focus on protein and carbs within 30 minutes to maximize recovery. Remember, the calories you burn during padel far exceed any pre-game snack.
How does padel compare to gym workouts for calorie burn?
An hour of padel often burns more calories than most gym activities:
- More than weightlifting (200-400 calories/hour)
- Similar to high-intensity cycling classes (500-700 calories/hour)
- Comparable to circuit training (400-600 calories/hour)
- Less than high-intensity rowing (600-900 calories/hour)
The advantage? Padel feels like play, not work.
Can beginners really burn 300-400 calories per hour?
Yes, even beginners burn significant calories due to the learning curve. You’re constantly adjusting position, chasing balls, and your body works harder when movements aren’t yet efficient. Many beginners are surprised by how tired they feel after their first session – that’s all those calories being burned.
What equipment helps track padel calories accurately?
For the best tracking:
- Heart rate monitor: Chest straps are most accurate
- Fitness watch: Apple Watch, Garmin, or Fitbit with tennis/racquet sports mode
- Smartphone apps: Some padel-specific apps now include calorie tracking
- Manual calculation: Use online calculators with your weight, intensity level, and duration
Does court surface affect calorie burn?
Slightly. Artificial turf courts with sand provide more resistance and can increase calorie burn by 5-10% compared to smoother surfaces. Outdoor courts in heat also increase energy expenditure. However, the difference is minimal compared to factors like intensity and skill level.
How long should I play to see fitness benefits?
For general fitness, 45-60 minutes provides excellent benefits. For weight loss, aim for 90+ minutes weekly across multiple sessions. Most players find 2-3 sessions per week ideal for both fitness gains and skill development. Even 30-minute sessions provide meaningful calorie burn and cardiovascular benefits.
What’s the best way to increase calorie burn during padel?
- Play up a level: Challenge yourself against stronger opponents
- Minimize rest: Keep water breaks short between games
- Focus on movement: Stay on your toes even during partner’s shots
- Extend rallies: Aim for consistency rather than winners
- Add intensity: Incorporate sprints to retrieve difficult shots
How does weather affect padel calorie burn?
Hot weather can increase calorie burn by 10-15% as your body works harder to cool itself. However, be careful not to overheat. Cold weather might reduce calorie burn slightly but often leads to longer, more intense sessions as players stay comfortable. Wind and humidity also play smaller roles in energy expenditure.
Final Thoughts
Padel is one of the few sports that combines serious calorie burn with genuine fun. Whether you’re a beginner burning 350 calories or a competitive player pushing toward 800, the numbers speak for themselves.
What makes padel special isn’t just the stats – it’s the fact that you want to come back, again and again. You’re not forcing yourself onto a treadmill; you’re stepping onto a court with friends, laughing, sweating, competing, and walking away fitter without even realizing it.
So if you’ve been wondering whether padel is worth it from a fitness point of view, trust me: your body will thank you, your fitness tracker will surprise you, and you’ll have a blast while doing it.
Do you want to improve your Padel Game Plan? For additional insight of the sport and any Padel advice, keep your eyes peeled at PadelGamePlan.com!
FAQ – PADEL IMPROVEMENT
How to get better at padel?
You will need regular practice, hit on the walls and watch matches of professionals. Read this Article – How to play Padel Tennis.
How can I improve my Service?
For more information on Padel Service, please read the Article – Best Padel Serve Techniques
Can I know more about the Rules of Padel Tennis?
Absolutely, for a beginner-friendly explanation of the Rules of Padel Tennis, please have a look at the Article – Rules of Padel Tennis. For Official Rules, please download the official rules of Internatlonal Padel Federation here.
FAQ – PADEL FOR CHILDREN
At what age should children start Padel Tennis for children?
Children as young as 4 can start out with foam balls and mini-rackets. The majority of clubs are for ages 5–15.
How does padel improve teamwork in kids?
Doubles requires constant communication and mutual strategies; collaboration is natural.
Can padel help academically?
Doubles requires constant communication and mutual strategies; collaboration is natural.
What is a good reason why padel is safer than tennis for little kids?
Enclosed courts, slower balls, and lighter gear reduce injury risks significantly.
Is there any competitive padel opportunity for kids?
Absolutely! Try to look for Junior leagues that offer Padel tournaments for under-12 and teen divisions. the positive impact of padel tennis on children
FAQ – PADEL EQUIPMENT
Do I need special padel tennis attire?
Please read the Article – Top Padel Clothing Essentials.
Do you have a checklist of padel tennis essentials I’ll need?
Could you recommend which padel balls I should use?
Please read the Article – Best Padel Balls.
Planning a Padel Tournament?
Use our Free Tool and get the schedule in seconds.
FAQ – PADEL TENNIS COURT
Is it possible to erect a padel court in my garden?
Installation is possible with a minimum area of 10m × 20m, subject to local zoning approval. For more information, Read this Article.
How much the cost of a padel court?
A typical padel court can range from AED 335,000 to AED 1,113,000, depending on materials, location and amenities. See the full cost breakdown here: Article – How much does it cost to build a padel court.
What about lighting required for the padel court – what advice can you give on that?
Please have a read through on the Article – Essential Padel Lighting Tips.
