Racket Sport Fitness: Padel vs Tennis vs Pickleball vs Squash Cardio Comparison

By Gary, founder of RacketRise. Covering padel and pickleball across the UK.

Last Updated: April 2026

Quick Summary

• Squash is the highest-intensity racket sport — 700-1,000 kcal/hour, average heart rate 80-90% of max
• Tennis is second at 500-700 kcal/hour — varies hugely between singles (high) and doubles (moderate)
• Padel burns 400-600 kcal/hour — closer to doubles tennis, less explosive but constant movement
• Pickleball burns 250-450 kcal/hour — lower intensity but easier on joints, great for long sessions
• All four exceed the NHS 150-minute weekly moderate-exercise target in a single hour of play
• Find your nearest UK court via the RacketRise Court Finder

"Racket sports are great cardio" — true, but vague. This guide gives the actual numbers. How many calories do padel, tennis, pickleball, and squash burn per hour? What's the average heart rate in each? Which is best for weight loss, joint health, or general fitness? And how does your age and level change the answer?

We've pulled data from peer-reviewed studies, sports-medicine research, and heart-rate monitor logs from UK club players. The numbers are averages — individual variation is large — but the ranking between sports is clear and consistent.

Table of Contents

• Calorie Burn Comparison
• Average Heart Rate by Sport
• Intensity & Movement Profile
• Best for Weight Loss
• Best for Joint Health
• Best for Long-Term Fitness
• How Age & Level Change the Picture
• Frequently Asked Questions

Calorie Burn Comparison

Per hour of play at recreational club level, 70kg adult:

These numbers scale with bodyweight — a 90kg player burns ~25% more, a 55kg player ~20% less. Higher playing level also increases burn (points last longer, intensity is higher).

For context, the NHS recommends 150 minutes of moderate activity per week. An hour of padel or tennis hits roughly half that target in a single session.

Average Heart Rate by Sport

Based on a 45-year-old with a max heart rate of ~175 bpm:

All four sports keep you in a useful cardiovascular training zone. Squash pushes the hardest, pickleball is the gentlest. For older or deconditioned players, pickleball's lower HR zone is actually a feature — you can play longer without overreaching.

Intensity & Movement Profile

It's not just about calories — the type of movement differs.

Squash and singles tennis build explosive anaerobic capacity — useful if you want interval-style fitness. Padel and doubles tennis are more constant aerobic work — you're rarely fully at rest, rarely fully sprinting. Pickleball is the lowest intensity but the longest sustainable — you can happily play 2-3 hours vs 45-60 min of squash.

Best for Weight Loss

Pure math: more calories burned per unit time means more fat loss potential. Ranking:

1. Squash — top pick for time-efficient weight loss. 45 min of squash ≈ 90 min of pickleball.
2. Singles tennis — second, with the added benefit of being easier to play solo.
3. Padel — good option, sustainable for most adults.
4. Doubles tennis — enjoyable but less effective.
5. Pickleball — works if you play often, but hour-for-hour burns the least.

Caveat: weight loss depends on total weekly volume. 4 hours of pickleball beats 1 hour of squash for actual calorie deficit. Pick the sport you'll actually play more of. See our is padel good exercise guide for a padel-specific deep-dive.

Best for Joint Health

Joint impact ranks inversely to intensity, broadly speaking:

1. Pickleball — lowest impact, small court, slow ball, gentle on knees and hips. The sport most recommended for 50+, 60+, and post-injury players.
2. Padel — lower impact than tennis, shorter sprints, softer ball. Good balance for older adults.
3. Tennis (doubles) — moderate impact, manageable for most.
4. Tennis (singles) — harder, more acceleration and deceleration.
5. Squash — highest impact, most stop-start stress on knees and Achilles.

Existing injuries matter hugely here. If you have knee arthritis or chronic back pain, start with pickleball. Squash is typically the worst sport to take up over 50 without a prior base. See our padel and pickleball injury prevention guide.

Best for Long-Term Fitness

The ideal racket sport depends on how you want to train long-term.

A common UK pattern: squash in your 20s-30s, tennis/padel in your 40s-50s, pickleball from 60+. Nothing stops you playing all three in the same week — many club players do.

How Age & Level Change the Picture

The numbers above are for recreational club players. At higher levels, intensity goes up:

• Pro tennis singles: 800-1,100 kcal/hour
• Pro padel: 600-800 kcal/hour
• Pro pickleball: 400-600 kcal/hour

At lower skill levels, intensity drops — beginner rallies are shorter, rest between points is longer, missed shots end rallies quickly. A complete beginner in any of these sports will burn 20-30% less than the recreational club average.

Age also shifts the answer. For adults over 55:

• Squash becomes high-risk (cardiac events, Achilles)
• Tennis singles is demanding but manageable for fit players
• Doubles tennis, padel, and pickleball all scale down well

For under-50 adults, all four sports are accessible. For over-65 adults, pickleball becomes the clear pick — evidence of strong cardiovascular benefits with low injury rates. Read our pickleball over 50 guide.

Frequently Asked Questions

Which racket sport burns the most calories?

Squash — 700-1,000 kcal per hour at club level. No other racket sport comes close. It's the closest thing to HIIT-in-a-sport that exists.

Is padel better exercise than pickleball?

Hour for hour, yes — padel burns roughly 40-60% more calories and keeps heart rate higher. But pickleball is easier on the joints and sustainable for longer sessions, so total weekly output may be similar if you play pickleball more often.

Can I lose weight just playing racket sports?

Yes, combined with sensible nutrition. Three hours a week of padel or tennis creates a meaningful calorie deficit for most adults. Pickleball at the same volume is effective but slower. Diet still matters more than exercise for actual fat loss — most studies put the split at roughly 70% diet, 30% exercise.

Is squash safer than other racket sports if I'm over 50?

Generally, no. Squash has the highest injury rate of any racket sport (Achilles, cardiac events, eye injuries). If you haven't played in 20+ years, starting in your 50s without a medical check is risky. Padel or pickleball are safer starting points.

Which racket sport is best for total beginners?

Pickleball — easiest learning curve, smallest investment (sets start at £30 — see our best pickleball sets UK), shortest time to a fun rally. Padel is a close second. Tennis and squash take months to become enjoyable.

Sources & Further Reading

• NHS: Benefits of exercise — official UK guidance
• British Journal of Sports Medicine: Racket sports and mortality — large cohort evidence on racket sports and longevity
• LTA Padel and Pickleball England — UK governing bodies
• RacketRise Court Finder — find UK courts for every racket sport

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Related Articles

• Is Padel Good Exercise? Calories, Fitness Benefits & What to Expect
• Padel vs Tennis: Which Racket Sport Should You Play?
• Padel vs Pickleball: Which Racket Sport Should You Play?
• Pickleball for Over-50s: Why It's the UK's Fastest-Growing Sport for Seniors

Disclaimer: Calorie and heart-rate figures are averages drawn from published studies and heart-rate monitor data. Individual results vary. Consult a GP before starting any new sport if you have pre-existing health conditions.