From football to badminton, try these 6 sports to lose weight and burn more calories

If you're bored with running on a treadmill and doing exercises at the gym to lose extra kilos, turn to these 6 sports for weight loss.
weight loss sports
These are the best sports for weight loss. Image courtesy: Adobe Stock
Aayushi Gupta Published: 24 Mar 2023, 16:30 pm IST
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Are you a fitness freak who wishes to burn all those calories and fat without a hectic workout routine? Well, if so and you’re bored of going to the gym and performing the same exercises, we have a solution that will ensure that you never stop having fun. We are recommending the best SPORTS that can help if you want to enjoy your workout and lose weight as well!

Sports for weight loss

Most individuals dislike working out not because they are lazy but because they simply get bored easily. So, they lose the motivation to stick to their weight loss goal. You just need to find something that you’ll genuinely enjoy. It won’t take as much effort for you to return to your workout every day if you enjoy it. And what can be an interesting way to lose weight than playing sports? So, let’s get down to knowing some sports for weight loss which you can try.

HealthShots spoke to Abhishek Sinha, a Fitness Expert at Equilibrium Gym Faridabad, to find some best weight loss sports.

Here are 6 sports to burn the most calories and weight loss:

1. Badminton

Badminton is a game that we all have grown up playing in the streets and parks in our childhood. So we all know how to play it. Sinha says, “This sport is a very good workout to cut down one’s calories. You move forward, backward, run, leap, bend, twist, sit, and do lunges, stretches, and smashes while playing badminton. Hence, your whole body is engaged and involved completely, which burns calories and boosts weight loss.”

weight loss sports
Combine fitness and fun with a sport of your choice. Image courtesy: Shutterstock

So this is your chance to hunt your shuttlecock and racket and lose weight while having a great time. Remember, by increasing the intensity of your game, you may automatically burn more calories.

Also read: Take a cue from Deepika Padukone and PV Sindhu! Burn calories with badminton

2. Swimming

Swimming is one of the best sports for weight loss and burning calories. Sinha says, “Swimming encourages full-body activity inside the pool, which helps you burn the most calories. You might not feel as warm as you would normally when exercising because you are under water.”

According to a study in the Journal of Sports Medicine and Physical Fitness, swimming for 45 minutes, three times per week, helped overweight people lose weight and improve their body composition. It is also the most effective approach to toning your entire body! So, try swimming!

4. Cycling

Cycling is the most convenient type of sport for weight loss. It’s a great outdoor sport that also makes working out more enjoyable. Cycling is a kind of gentle cardio activity than running and may be done for considerably longer. How hard you pedal determines how many calories you’ll burn. Cycling has many health benefits, including weight loss, muscle growth, increased strength, and body toning. Also, cycling promotes heart health!


Keep an idea of your risk of weight-related issues.

Check BMI
weight loss sports
Cycling is a perfect cardio exercise for weight loss. Image courtesy: Shutterstock

3. Football

Football is a game that involves a lot of running. While it is known to strengthen your lower body and tone your legs, it can also help you burn calories. How? Well, it speeds up metabolism, and playing in any position and kicking the ball with your leg during the game promotes physical activity and weight loss. Moreover, it strengthens bones, increases bone density, and enhances coordination.

5. Boxing

You’ve probably seen a few Bollywood actresses punching, like Disha Patani, Kiara Advani, and Rakulpreet Singh. While boxing is enjoyable, it encourages your body to maintain its health and fitness. Boxing can burn up to 800 calories every hour, which is beneficial if you’re trying to lose weight. It is a highly effective workout that keeps your body moving constantly, which is fantastic for losing weight. Moreover, it enhances muscle strength, keeps the heart healthy, and aids in stress relief. Don’t give it much thought; just do it.

weight loss sports
Try boxing to shed extra kilos. Image courtesy: Adobe Stock

6. Squash

Squash is a game that heavily emphasises mobility, stamina, and speed. It is quite similar to badminton in which you run while hitting the ball during the entire game. Both your physical and mental health will significantly benefit from this. But can it help in weight loss? Well, yes.

Squash offers a rigorous workout regimen that can help you to burn fat, lose weight, and improve your health. Plus, this game is excellent for increasing blood circulation and maintaining healthy muscles and joints. According to Sinha, “This is a great cardio workout that helps release endorphins, which are known to reduce stress.”

Try these sports ladies, because they’ll not bore you and will help you in your weight loss journey!

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About the Author

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

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