Racket sports
Squash
One of the hardest-working workouts you can do in 40 minutes.
- Very hardintensity
- ~840kcal per hour
- Low costbudget
- Highimpact
Is squash right for you?
One of the hardest-working workouts you can do in 40 minutes. It is a very hard-intensity, high impact activity that you can do indoors, with a partner. Expect to burn around 840 calories an hour, based on a 70 kg person.
Takes some practice. Expect to spend up to about £20 a month.
Why try squash
- Burns calories. At around 840 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.
How to start squash
Book a court with a friend or join a club night to find partners.
Get the basics: racket, ball, indoor shoes. Borrow or hire before you buy.
Join a beginners' session or go with someone who can show you the basics.
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.
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Not sure squash is for you?
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