How to Play Badminton for Weight Loss

  • Date: November 16, 2022
  • Time to read: 6 min.

Badminton is a great sport that you can enjoy while losing weight. This is because badminton is a very active sport that requires you to move around a lot. In addition, badminton is also a very good cardio workout.

This fun game will get your heart pumping and create a serious afterburn. And unlike boring, cardio workouts, badminton is an excellent way to get some serious calorie burning in a short amount of time.

In this article, we talk about how can you play badminton for weight loss and how does badminton helps you while trying to lose weight.

How to play badminton for weight loss

Playing badminton brings many health benefits, including weight loss.

When you play badminton for an hour, you burn 480 calories, which is the most of any sport. If you do it every day, you can lose at least 4 kg in a month. Badminton is a very tiring sport that uses almost every muscle in the body. Running, on the other hand, burns half as many calories in the same amount of time.

Badminton helps you lose weight by increasing your heart rate and metabolism, and by working both your aerobic and anaerobic metabolic systems. You can lose up to 4.5 kg per year if you play 3 hours a week and only eat back half of the calories you burn on top of your normal diet. It has also been shown in a study made by BWF (Badminton World Federation) that playing badminton can help lower the amount of body fat.

How long do you need to play to see results

Weight loss results when playing badminton depend on some factors:

  • how many hours you play per week;
  • the intensity you play at;
  • how much you eat.

Unfortunately, there is no easy way of saying this: the more hours you play at higher intensity and the less you eat, the faster you will start seeing results. We don’t recommend you to play badminton non-stop and starve yourself, but losing weight is a balancing act of calorie expenditure and consumption.

By using both your aerobic and anaerobic systems, badminton is a great way to burn fat and carbs. It can also help you build muscle. Badminton uses your calf, hamstring, glute, quad, forearm, shoulder, and core muscles. Each pound of muscle burns 6-7 calories a day, while each pound of fat burns only 2-3 calories. Building more muscle can therefore help you burn more calories and lose more weight.

How many hours to play badminton to lose weight

Playing badminton has many advantages for those who want to lose weight, so how many hours should you play badminton to lose weight? While there’s no magic number, most experts recommend playing badminton at least 30 minutes per day for weight loss. And if you really want to see results, aim for 60 minutes or more.

Of course, intensity matters too. So if you’re just starting out, start with shorter games and work your way up. With a little time and effort, you’ll be well on your way to achieving your weight loss goals.

How does badminton help to lose weight

Badminton HIIT training

HIIT, or high-intensity interval training, is a type of workout that alternates periods of intense activity with periods of rest. This type of training has been shown to be very effective in improving cardiovascular fitness and burning calories.

Badminton is a great way to get a HIIT workout because it is a high-intensity sport that requires quick bursts of energy. The best part about badminton HIIT training is that you can do it almost anywhere and you don’t need any special equipment. All you need is a badminton racket and a shuttlecock. To get started, warm up with some light jogging or walking for 5-10 minutes. Then, start playing badminton and alternate between hard rallies and easy swings.

Try to keep going for 30-60 seconds before taking a break. Remember to cool down with some light stretching when you’re finished. Using badminton as a HIIT workout is one way to lose weight. Because of its fast-paced and explosive movements, badminton gets your heart pumping and puts you in the fat-burning zone.

HIIT on knowing your maximal heart rate. You can calculate this as follows: 220 – your age. The ideal heart rate for a 25-year-old is between 117 and 136.5 beats per minute, so on a HIIT session you should hit 195 beats per minute. Be careful to no exceed this number because it can do more damage to your body than help.

HIIT workouts can burn hundreds of calories in as little as 90 minutes.

It gets your heart pumping

Badminton gets your heart rate up. It is one of the few exercises that can boost your metabolism, and it can also strengthen your heart. Not only does badminton burn fat and calories, but it also builds muscles. A pound of muscle burns more calories than a pound of fat. This can result in a significant amount of weight loss.

Badminton also helps lower blood pressure. Because your heart works harder when you play, the pressure is lowered. This reduces the risk of heart attacks and high blood pressure. Badminton can also help lower your LDL (bad) cholesterol. By getting your heart pumping, you can lose weight and keep it that way. And since badminton gets your heart pumping, you can benefit from this for years to come.

Serious afterburn

When playing badminton, you will experience afterburn, or the increased metabolic rate you experience following an intense bout of play. The increased metabolic rate is felt up to 48 hours afterward, while anaerobic activity has even greater effects.

Not only will you see a difference in your body’s weight, but badminton will improve your overall level of fitness and your game speed. Not only will you feel better, but badminton can help you shed those unwanted pounds.

As with other types of exercise, badminton requires you to offer your very best during play. Because of the fast, explosive movements of the shuttle, you’ll find yourself in a high-calorie-burning zone. In order to stay in this zone, you’ll need to be able to sustain that level for a minimum of half an hour.

Does playing badminton help lose belly fat?

Yes, badminton can help you lose belly fat. For many of us, the idea of losing belly fat is a top priority when it comes to our health and fitness. And while there are a number of different factors that contribute to weight loss, exercise is definitely one of the most important. Badminton has a lot of health related fitness components that make it an excellent choice of exercise to help you lose belly fat.

So, if you’re looking for a workout that can help you slim down your waistline, badminton is a great option. Not only does it provide a full-body cardio workout, but it also helps to tone the muscles in your core – which are key for a flat stomach.

In addition, badminton is a low-impact activity, so it’s easy on your joints and perfect for those days when you don’t feel like pounding the pavement. So next time you’re looking for a workout that can help you lose belly fat, be sure to give badminton a try.


Badminton is a great way to lose weight. It’s a full-body cardio workout that helps to tone the muscles in your core, and it’s also a low-impact activity that’s easy on your joints. So if you’re looking for a workout that can help you slim down, badminton is a great option.

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