Team sports
Flag football
American football without the tackles.
- Hardintensity
- ~560kcal per hour
- Low costbudget
- Mediumimpact
Is flag football right for you?
American football without the tackles. It is a hard-intensity, medium impact activity that you can do outdoors, in a group. Expect to burn around 560 calories an hour, based on a 70 kg person.
Easy to pick up. Expect to spend up to about £20 a month.
Why try flag 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 flag football
Search for a flag football club or social league near you.
Get the basics: trainers, flag belt. Borrow or hire before you buy.
Keep the first few sessions short and easy, and aim for two or three a week.
Warm up for five minutes first, build up gradually and stop if anything hurts.
A 4-week starter plan
| Week | Sessions | Minutes each | Focus |
|---|---|---|---|
| 1 | 2 | 15 | Learn the basics and keep every session easy. |
| 2 | 2 | 20 | Repeat last week and add a little time. |
| 3 | 3 | 25 | Add a session or make one a bit harder. |
| 4 | 3 | 30 | 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
Water polo
A demanding team sport played in deep water.
Team sports
Gaelic football
A fast Irish game mixing catching, kicking and running.
Team sports
Hurling and camogie
One of the fastest field games, played with a stick and small ball.
Team sports
Korfball
A mixed-team passing and shooting game where everyone counts.
Team sports
Baseball
Bat, pitch and run in America's favourite summer game.
Team sports
American football
Hard-hitting team tactics and short, explosive plays.
Not sure flag football is for you?
Take the two-minute quiz and we will match you with activities that fit your goals, mood, budget and fitness.