Looking for a fast, effective, and fun way to torch calories? Squash is one of the most calorie-burning sports out there—an intense match can burn 700–1,000 calories per hour. The good news is you don’t need a full match to get results. With the right squash drills, you can burn up to 300 calories in just 20 minutes while sharpening your game.
Here are 5 squash drills that combine cardio, agility, and skill work to give you a quick, fat-burning workout:
1. Ghosting Sprints (4 minutes)
Ghosting is practicing movement without hitting the ball.
- How to do it: Move to each corner of the court as if retrieving shots—front left, front right, back left, back right—then return to the “T” position.
- Format: 30 seconds at full intensity, 30 seconds rest. Repeat 4 rounds.
- Calories burned: ~60–70
👉 Benefits: Builds court speed, footwork, and cardio endurance.
2. Drop & Retrieve Drill (4 minutes)
- How to do it: Stand at the “T.” Drop the ball in the front court, sprint to hit it before the second bounce, and return to the “T.” Alternate between forehand and backhand sides.
- Format: 45 seconds work, 15 seconds rest. Repeat 4 rounds.
- Calories burned: ~60–70
👉 Benefits: Improves agility, reaction speed, and lower body explosiveness.
3. Solo Volley Challenge (4 minutes)
- How to do it: Volley the ball continuously against the front wall without letting it bounce. Keep moving your feet to stay balanced and engaged.
- Format: 1 minute volleys, 30 seconds rest. Repeat 3 rounds.
- Calories burned: ~50–60
👉 Benefits: Builds forearm strength, hand–eye coordination, and stamina.
4. Court Suicide Runs (4 minutes)
- How to do it: Sprint to the service line, touch it, return to the back wall. Sprint to the short line, back, then sprint to the front wall and back.
- Format: 30 seconds all-out effort, 30 seconds rest. Repeat 4 rounds.
- Calories burned: ~80
👉 Benefits: High-intensity cardio that mimics rally bursts in a real match.
5. Continuous Drive Drill (4 minutes)
- How to do it: Hit straight drives (forehand and backhand) at medium-to-high pace against the side wall. Keep rallies going for as long as possible.
- Format: 45 seconds hitting, 15 seconds rest. Repeat 4 rounds.
- Calories burned: ~50–60
👉 Benefits: Improves stroke accuracy while keeping your heart rate elevated.
Quick Workout Summary (20 Minutes, ~300 Calories Burned)
- Ghosting Sprints – 4 min
- Drop & Retrieve – 4 min
- Solo Volley Challenge – 4 min
- Court Suicide Runs – 4 min
- Continuous Drives – 4 min
Final Tip
If you push the intensity, you can easily hit 300 calories (or more) in just 20 minutes. Plus, these drills not only burn fat but also improve your squash performance—making you fitter, faster, and more confident on court.
💡 Pro move: Do this workout 2–3 times per week as your cardio session instead of the treadmill. It’s more engaging, burns more calories, and makes you game-ready.