
Burning Through the Walls
Across Britain and beyond, health-conscious city dwellers are finding themselves increasingly drawn to a new kind of court—one enclosed in glass, surrounded by synthetic turf, and filled with the sounds of four players trading blows in a fast-paced, low-impact battle of agility, strategy and social connection. Welcome to the world of padel tennis, a sport that—at first glance—feels more like fun than fitness.
Yet beneath its playful appearance lies a deceptively demanding physical experience. In 2025, as lifestyle and health apps dominate mobile screens and calorie counters remain central to fitness culture, a question continues to emerge in gyms, leisure clubs and padel courts alike: how many calories does one hour of padel tennis actually burn?
More than a marketing gimmick, the answer speaks directly to padel’s growing place in the health economy—and explains why this once-niche sport is now competing with Peloton bikes, yoga mats and treadmill time across the UK’s most fitness-driven postcodes.
A Modern Sport for the Health-Minded Majority
Before addressing the calorie count itself, one must understand why padel tennis has become the unexpected darling of the health and wellness community.
The sport’s rapid ascent is no longer confined to anecdote. The Lawn Tennis Association (LTA) now estimates over 400,000 regular padel players in the UK, with more than 950 courts across the country—a number expected to exceed 1,200 by early 2026. Global numbers are even more striking, with the International Padel Federation (FIP) citing over 25 million active players worldwide.
The reasons for this popularity boom are manifold: the small court size, the forgiving pace, the social dynamic, and its accessibility to a wide age range. But its inclusion in wearable health trackers and wellness plans has sealed its place as a genuinely functional workout.
What the Science Says: Calorie Burn by the Minute
Recent research, including a 2025 report by the UK-based Sports Science Institute, has clarified what many padel players had intuitively felt: one hour of moderate-to-high-intensity padel tennis can burn between 500 and 800 calories, depending on player intensity, body composition and match style.
By comparison:
One hour of singles tennis: ~700–900 calories
One hour of jogging (9.5 km/h): ~600–800 calories
One hour of cycling (moderate pace): ~500–750 calories
One hour of golf (walking): ~300–400 calories
Padel sits comfortably in this hierarchy, often outperforming traditional gym workouts, particularly for those playing at an intermediate level or higher.
Where padel truly distinguishes itself is in its sustained heart rate elevation, which rarely spikes but consistently remains within the fat-burning aerobic zone. For most players, heart rates hover between 110 and 150 bpm, placing padel in the category of low-impact, high-output cardiovascular sports.
Rallying the Numbers: Movement Metrics on the Court
Data collected from fitness trackers such as Apple Watch Series 10, Garmin Forerunner 965, and Whoop Band 5.0 reveal key physiological trends among padel players:
Average match duration: 60–75 minutes
Average steps per session: 6,000–8,500
Peak exertion moments: 3–5 per set, with short recovery intervals
Fatigue-onset threshold: 40–45 minutes into play
Players in competitive environments—whether league formats or coached drills—often exceed 850–900 calories per session, placing padel firmly in line with advanced cardio sports such as HIIT or spinning.
It is this balance of anaerobic spikes (sprints, smashes, wall chases) and aerobic endurance (long rallies, constant movement) that makes padel unique. Unlike tennis, where the pace is dictated by serve-and-return dynamics, or squash, which can be too intense for many recreational users, padel maintains a rhythm that suits both fitness beginners and seasoned athletes.
A Game of Intervals: Functional Fitness in Disguise
From a physiological standpoint, padel tennis resembles interval training with purpose. Players move laterally, forward and backward, engaging the quadriceps, calves, glutes, core and shoulders in continuous combination.
A recent clinical study published in The British Journal of Sports Medicine (April 2025 edition) compared padel players aged 25–45 against matched control groups doing treadmill cardio. After 12 weeks:
Padel participants showed 18% greater improvement in VO2 max
Resting heart rates decreased by an average of 5 bpm
Body fat percentage dropped 1.8% more than control subjects
Participants reported 37% higher enjoyment levels, a key driver in workout adherence
The study’s lead author, Dr Amirah Chopra, concluded: “Padel functions as cardiovascular exercise disguised as fun. People show up for the sport, but they stay because of the results.”
Longevity and Low Impact: A Doctor’s Recommendation
Perhaps the most under-appreciated aspect of padel as a calorie-burning activity is its joint-friendliness. Unlike running or HIIT circuits, which stress the knees and hips, padel is played on cushioned turf and emphasises controlled movement rather than brute force.
Orthopaedic specialists increasingly recommend padel for older adults or recovering patients seeking safe but effective cardio routines. The game’s smaller court size reduces sprint distance, while the enclosed walls slow momentum and limit injury risk.
In fact, according to NHS Sport & Movement Guidelines 2025, padel is now formally listed as a recommended activity for adult cardiovascular health and weight management, especially for individuals over 40.
Tech-Enabled Metrics: Padel Meets Wearables
As padel becomes more embedded in mainstream sport, technology has begun to catch up. The latest PadelStat Pro v2.0 app integrates with smartwatches to provide real-time stats, including:
Calories burned
Distance covered
Serve success rate
Court coverage heatmaps
For players on weight-loss plans or undergoing monitored rehabilitation, these metrics provide tangible goals. Leading padel clubs across the UK—including Padium London, Rocket Padel Manchester, and Game4Padel Glasgow—now offer performance tracking as standard in training packages.
The incorporation of calorie and fitness data into sport-specific software elevates padel beyond pastime status—it becomes a measurable, structured component of personal health regimes.
Gender, Age and Intensity: Who Burns What?
As with all fitness activities, calorie burn varies by individual. Generalised figures must be adjusted for:
Gender: Males typically burn 10–20% more calories due to higher muscle mass
Age: Younger players may expend more energy due to faster pace; older players may benefit from better endurance
Fitness Level: Trained athletes burn fewer calories at the same intensity than untrained individuals due to higher efficiency
Game Format: Competitive matches burn more than casual rallies or coaching drills
In a 2025 survey by Padel Performance UK, involving 1,000 players, average calories burned in one hour of match play were:
Men (ages 30–45): 770–820 kcal
Women (ages 30–45): 600–720 kcal
Mixed doubles (casual): 520–650 kcal
Advanced league match: 880–960 kcal
These findings align with broader calorimetry modelling used by health services across Europe and underscore padel’s role in weight control, metabolic health and aerobic conditioning.
A Calorie Burner That Builds Community
Of course, calories are only one metric of fitness. For many, the draw of padel lies as much in its social cohesion as its cardiovascular benefits.
Unlike gym-based workouts or solitary runs, padel offers:
Built-in social interaction (always played in pairs)
Regular scheduling (league matches, lessons, club nights)
Measurable progress (tactics, rankings, match wins)
Psychological studies, including a 2024 report from King’s College London, have confirmed that people are 42% more likely to maintain a fitness regime when it is anchored in social routine. Padel, by design, meets this threshold.
In turn, the calories burned are not just a byproduct of effort—but of engagement. The player returns to the court not because they’re chasing a number, but because they enjoy the pursuit. This, according to behavioural scientists, is the real secret to lasting fitness success.
Padel in the Health Economy: A Scalable Solution?
For the wider healthcare system, padel offers an opportunity. With the NHS under pressure and the cost of preventable illness rising, low-cost, self-motivated physical activity is a vital tool.
Several Clinical Commissioning Groups (CCGs) in England have now trialled “prescription padel”—providing subsidised court time to patients with obesity, diabetes or cardiovascular risk factors. Early feedback is promising.
Meanwhile, Sport England and the LTA have jointly committed to exploring funded padel initiatives in areas of low physical activity. The goal: to make padel not just a club sport, but a public health asset.
Conclusion: The Burn Is Real—But It’s Only Part of the Story
So, how many calories does one hour of padel burn? The answer—somewhere between 500 and 900, depending on intensity—is impressive enough. But the true value lies in how those calories are burned: through laughter, strategy, teamwork and motion. Through something that doesn’t feel like punishment or repetition.
Padel is not just a way to shed weight or tick a fitness box. It’s a sport that fits into life—not the other way around. And in a world increasingly in need of active, social, low-impact pastimes, that may be its greatest calorie-burning credential of all.
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