Squash is a demanding racquet sport with sustained movement, quick reactions, sharp turns, and high cardiovascular load. Rallies can be intense and recovery between points is often short. It strongly challenges aerobic fitness, agility, balance, and the ability to repeat high-output efforts.
Exercise Metrics
Fitness Profile [1]
Heart Rate Zones [2]
Activity Type Details
Calorie Burn
Estimated active Calories per 30 minutes of exercise for the MET range 7.3 - 12. Active Calories exclude the energy your body would use at rest.
| Body weight | Estimated active Calories / 30min |
|---|---|
| 50 kg (110 lb) | 165 - 289 Cal |
| 60 kg (132 lb) | 198 - 347 Cal |
| 70 kg (154 lb) | 232 - 404 Cal |
| 80 kg (176 lb) | 265 - 462 Cal |
| 90 kg (198 lb) | 298 - 520 Cal |
| 100 kg (220 lb) | 331 - 578 Cal |
Actual energy use varies with intensity, fitness, movement efficiency, and individual physiology. Learn more in the "How to Estimate Calories Burned with MET Values" resource.
Training advice
Benefits
Squash is a dense cardio and agility workout with fast rallies, lunges, turns, and short recoveries. It strongly challenges aerobic fitness, reaction speed, and repeat high-output movement.
What to watch out for
Intensity rises quickly and court movement is unforgiving. Use eye protection, court shoes, and a progressive warm-up, and stop before fatigue makes lunges or direction changes uncontrolled.
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