Team sports
Eleven-a-side football
The classic team game, played all over the world.
- Hardintensity
- ~560kcal per hour
- Low costbudget
- Highimpact
Is eleven-a-side football right for you?
The classic team game, played all over the world. It is a hard-intensity, high impact activity that you can do outdoors, in a group. Expect to burn around 560 calories an hour, based on a 70 kg person.
Takes some practice. Expect to spend up to about £20 a month.
Why try eleven-a-side football
- Burns calories. At around 560 kcal an hour it can help with weight loss alongside a balanced diet.
- Improves fitness. It raises your heart rate and builds stamina.
- Sociable. It is an easy way to meet people and have fun.
- Teaches a skill. There is always something new to learn, which keeps it interesting.
How to start eleven-a-side football
Contact a local amateur club; many run open training nights for new players.
Get the basics: boots, shin pads. Borrow or hire before you buy.
Join a beginners' session or go with someone who can show you the basics.
Tell the coach you are new. A good club will pair you with a careful partner and build contact up slowly.
A 4-week starter plan
| Week | Sessions | Minutes each | Focus |
|---|---|---|---|
| 1 | 1 | 45 | Learn the basics and keep every session easy. |
| 2 | 1 | 60 | Repeat last week and add a little time. |
| 3 | 2 | 75 | Add a session or make one a bit harder. |
| 4 | 2 | 90 | Your longest week. Book or plan what comes next. |
This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.
Similar activities
Team sports
Futsal
Quick-thinking indoor football with a smaller, heavier ball.
Team sports
Basketball
Jump, shoot and sprint on courts that are often free to use.
Team sports
Netball
A fast passing game with a welcoming social scene.
Team sports
Touch rugby
Rugby skills and fitness without the tackling.
Team sports
Rugby union
A tough, tactical team sport with a strong club culture.
Team sports
Field hockey
Fast stick-and-ball action on an all-weather pitch.
Not sure eleven-a-side football is for you?
Take the two-minute quiz and we will match you with activities that fit your goals, mood, budget and fitness.