Padel vs squash vs badminton: the scientific ranking of cardio intensity

Based on heart rate, calorie expenditure and energy pathway data available in the literature, squash comes out on top of the three sports in terms of cardiovascular intensity, followed by singles badminton — significantly more demanding than its doubles version — with padel occupying the last step of this podium with a more moderate effort but just as sustained over time.

PadelSquash, badminton: three sports played with a racket and a ball, but which place vastly different demands on the heart and muscles. Many players choose one or another based on the availability of a club or word of mouth, without really knowing which best suits their cardiovascular goals. However, the scientific literature on sports has measured precise data on heart rate, energy expenditure, and metabolic pathways used for each of these three sports—enough to establish a factual ranking rather than a mere impression.

Before delving into the figures, a methodological clarification is necessary: these three sports were not studied with the same rigor, nor were the same types of players studied (amateurs, semi-professionals, professionals), which makes any direct comparison imperfect. We have taken care to specify the exact context for each data point.

1. Squash: the most intense sport of the three, without a doubt.

Squash is distinguished from the other two sports by one fundamental characteristic: the almost total absence of real rest time during the exchange Unlike tennis, where you can catch your breath between points, or even padel and badminton, where short breaks exist, squash is played on a tiny court (less than 10 m long) where the ball constantly returns after bouncing off the four walls — which requires a series of sprints almost without interruption for the entire duration of the point.

Figures that speak for themselves

Cardiac frequency Studies report a cardiac intensity reaching 80 to 90% of maximum heart rate for most of the match, with peaks that can approach 180 beats per minute.
Speed and movement : a good squash player makes a series of sprints at about 80-90% of his maximum speed, with bursts of speed reaching 25 km/h over very short distances, and more than 500 changes of direction during a match.
Calorie expenditure Available estimates place energy expenditure between 600 and 900 kcal per hour In sustained matches, some sources even mention a range of 500 to 900 kcal depending on the intensity and level of the player — which would place squash among the most caloric sports practiced in clubs, on the same level as boxing or certain combat sports.
Dominant energy sector : squash puts a lot of strain on the anaerobic endurance — that is, the ability to repeat explosive efforts without real complete recovery between them — an effort profile very different from that of a moderate-paced jog, where the aerobic system dominates.

This last point is important to understand why squash has such a demanding reputation: it is not just a sport "that makes you run", it is a sport that leaves almost no respite for the cardiovascular system, including during the rare breaks between points, where the body remains in a state of intense activation.

2. Badminton: very intense in singles, significantly more moderate in doubles

Badminton has a unique characteristic that is rarely highlighted in mainstream comparisons, but which changes everything: the difference in intensity between the single and double y is considerable , much more pronounced than in tennis or padel.

What a benchmark study on top-level players shows

A study conducted on elite badminton players, comparing the same group of players in singles and then doubles matches, measured unambiguous results:

Simply put the average heart rate reached 89% of maximum heart rate of the player, with peaks of 98% during the most intense exchanges.
Two fold , this average drops back down to 79% of maximum heart rate with peaks at 91% — a clear difference, which is explained by the fact that with four on the field, each player covers a reduced portion of the playing area.
During smash sequences, the most explosive moment in badminton, the heart rate climbs on average to 183 battements per minute .
On the energy level, 60 to 70% of the energy expended during a match comes from the aerobic system The rest is supplied by the anaerobic system — a profile that makes badminton closer to a generally sustained endurance effort, punctuated by explosive peaks on smashes and rapid movements.

A calorie expenditure similar to squash on paper, but highly variable

Estimates of calorie expenditure in badminton vary considerably depending on the source and the level of play, between 400 and 550 kcal per hour For regular recreational play, these figures can climb even higher in competition. This variability clearly illustrates how much the actual intensity depends on the game format (singles or doubles) and the player's skill level — a crucial nuance that generic comparisons too often fail to mention.

3. Padel: a sustained cardio effort, but in a more moderate zone

As mentioned in our previous articles on padel, this sport is distinguished by an intensity profile clearly lower than that of squash and badminton in singles, while remaining far from being a “quiet” sport:

Cardiac frequency on average 140 to 150 beats per minute which corresponds to approximately 65-75% of the theoretical maximum heart rate , with peaks reaching 177 to 188 bpm in top-level players.
Calorie expenditure : in between 400 and 600 kcal per hour On average, a figure consistent with moderate to sustained aerobic intensity rather than extreme anaerobic effort.
Dominant energy sector : padel relies mainly on the aerobic system, with occasional anaerobic lactic peaks during the most contested exchanges — a profile quite similar, in this respect, to that of badminton played in doubles.

Since padel is always played in doubles (never in singles, unlike tennis and badminton), there is no more intense "singles" version to compare it to, as is the case with badminton. This partly explains why its average intensity is closer to that of doubles badminton than singles badminton.

4. The comparative ranking

Criterion	squash	Badminton (singles)	Badminton (doubles)	Padel
% of HRmax on average	80-90%	89%	79%	65-75%
Peak of FCmax observed	Close to 100%	98%	91%	Close to 95-100% (occasional peaks)
Estimated calorie expenditure	600-900 kcal/h	400-550 kcal/h (variable)	Less than simple	400-600 kcal/h
Dominant energy sector	Anaerobic, almost without rest	Aerobic (60-70%) with anaerobic peaks	Aerobic, low intensity	Aerobic with anaerobic peaks
Recovery time between efforts	Almost non-existent	Short but real	Longer than in single	Moderate (close to 1:1 in game terms)

Overall cardiovascular intensity ranking, from most demanding to most moderate:

squash — the most intense of the three, due to the absence of real recovery and continuous anaerobic exertion.
Singles Badminton — a cardiac intensity very close to squash in terms of heart rate, but with generally lower calorie expenditure and more aerobic activity.
Doubles badminton — a clear step below the simple, due to the sharing of the playing area between four players.
Padel — the most moderate intensity of the three, while remaining in a cardiovascular zone clearly beneficial to health (65-75% of HRmax).

5. What this ranking doesn't say: the limitations to be aware of

This ranking deserves two important nuances before drawing definitive conclusions.

First, the comparison cross-references studies carried out on different populations — club players, semi-professionals, professionals — with sometimes different measurement methods (some based on published scientific literature, others on less formalized field measurements). The ranking therefore reflects solid trends rather than perfectly comparable numerical equivalencies down to the last point.

Furthermore, heart rate intensity is not the only relevant criterion for choosing a sport. Squash, being more intense, also places greater stress on the joints (sudden stops in a very confined space) and a generally higher risk of injury than padel. Conversely, padel, being less intense on average, remains extremely effective for overall cardiovascular health, while being significantly more accessible to beginners and those returning to physical activity after a break—a point already discussed in our article on padel and aging in sports.

6. Which sport should you choose based on your goal?

Are you looking for maximum cardio intensity and the highest calorie expenditure per hour? Squash remains the benchmark, provided you already have a good basic physical condition and accept a higher risk of joint injury.
Do you want a challenging cardio workout but with a more strategic dimension and less pure sprinting? Singles badminton offers a cardiac intensity similar to squash, with a slightly more aerobic effort profile.
Are you looking for a social sport, to be played with four people, with sustained but moderate cardio effort and reduced joint impact? Padel remains the most accessible choice of the three, especially for resuming physical activity or long-term practice.

F.A.Q

Is squash really more intense than padel? Yes, without ambiguity on the available data: the average heart rate during a squash match (80-90% of HRmax) is significantly higher than that measured in padel (65-75% of HRmax), largely due to the lack of real recovery between rallies in squash.

Why is doubles badminton so much less intense than singles? Because with four players on a court of the same size, each covers a much smaller portion of space than in singles, which mechanically reduces the distance covered and the average cardiac intensity, as shown by heart rate measurements taken on elite players (89% of HRmax in singles, compared to 79% in doubles).

Can padel still be a good cardio workout? Yes: an average heart rate of 140-150 bpm for 45 to 60 minutes provides a real and beneficial cardiovascular stimulus, even if it remains less intense than that of squash or badminton singles. It is sufficient effort to strengthen the heart without exposing it to the same extreme anaerobic load.

Which of the three sports is the riskiest for the joints? Squash is generally considered the most demanding on the joints, due to the sudden stops and changes of direction in a very small space. Padel is usually presented as the gentlest of the three in this respect, thanks in particular to a larger court than squash and generally less forceful movements.

Sources and methodology

Heart rate, VO2max and caloric expenditure data for squash from syntheses of sports literature and field measurements (clubs and specialized federations).
Study on elite badminton matches comparing singles and doubles: measurements of heart rate, VO2max, effort/recovery time and energy system — French Badminton Federation (FFBAD).
Phomsoupha, M., Laffaye, G. The Science of Badminton: Game Characteristics, Anthropometry, Physiology, Visual Fitness and Biomechanics, literature review on the physiology of badminton.
Hughes, M., Cosgrove, T. (2007). Data on maximal aerobic power in badminton players.
Martín-Miguel, I. et al. (2025). Physiological, physical and anthropometric parameters in padel: A systematic review, Sage Journals (already cited in our article on padel and aging in sports).
Sañudo, B. et al. (2008). Heart rate and actual playing time data in padel (already cited in our article on actual playing time tennis vs padel).
Calorie estimates cross-referenced with the Compendium of Physical Activities (Ainsworth et al., 2023).

This article was written using publicly available scientific and federal sources as of August 2026. The figures provided are representative averages from existing literature and may vary significantly depending on skill level, age, sex, and match conditions. As with any intense sporting activity, a gradual progression and prior medical advice are recommended when resuming physical activity or if you have a history of cardiovascular disease.

Franck Binisti

Franck Binisti discovered padel at the Club des Pyramides in 2009 in the Paris region. Since then, padel has been part of his life. You often see him touring France to cover major French padel events.