Futsal

Is futsal right for you?

Quick-thinking indoor football with a smaller, heavier ball. It is a hard-intensity, high impact activity that you can do indoors, 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 futsal

• 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.
• Teaches a skill. There is always something new to learn, which keeps it interesting.
• Sociable. It is an easy way to meet people and have fun.

How to start futsal

1. Check sports halls and universities for drop-in futsal sessions.

2. Get the basics: indoor trainers. Borrow or hire before you buy.

3. Join a beginners' session or go with someone who can show you the basics.

4. 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

This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.