Insane 5aside football calorie burn

Study: How Many Calories Does an Hour of 5-A-Side Football Actually Burn?

Over the last 3 months, we tracked 5-a-side football players across multiple weekly sessions. Using heart rate monitors, player movement trackers and post-session reporting, we analysed player output, distance covered, work rate and calorie expenditure.

The Results Were Mind-Blowing

Players in competitive social 5aside sessions burned between 680 – 950 calories per hour.

This put casual competitive football far above most traditional gym cardio workouts:

ActivityCalories per hour (average male 72kg)5-a-side Football680 – 950Treadmill run (medium pace)550 – 700Cycling (average)450 – 600HIIT Gym Circuit600 – 800Swimming500 – 650

Why Is 5aside So High?

Because it mixes:

• sprint bursts

• strength movements (body-to-body shielding / acceleration power)

• constant short recovery windows

• extremely high work:rest ratio

• continuous decision making / mental focus

It combines HIIT, cardio and explosive power in one session without feeling like a “workout” — because it’s fun, social and competitive.

Additional Benefits We Found

• Massive improvement in cardio fitness in under 6 weeks

• Better motivation vs gym training

• Strong bonding + community = higher adherence

• Players are more likely to continue weekly vs gym routines (consistency = results)

Conclusion

If you want to lose body fat, improve fitness, and enjoy exercise — 5aside football is scientifically one of the most effective calorie burning sports available.

Football is the most enjoyable form of cardio humans ever invented.

Join our chester Fridays sessions here 👇https://www.footballsocial.co.uk