Badminton

Wear indoor court shoes and check the floor and space around the court. Warm up your shoulders, wrists, and ankles before you start.

Start with clears and rallies at a comfortable pace. Return to the center of the court after each shot.

Slow your rallies and walk as you finish. Let your breathing settle, then check your workout duration.

Quick footwork and jumps work your cardiovascular system and whole body. Use your legs to support lunges and your shoulders and torso to power overhead shots.

Keep your knee pointing in the same direction as your toes when you lunge. Keep a safe distance from your partner's racket in doubles.

Exhale as you hit the shuttlecock and keep breathing as you move. Use breaks between rallies to settle your breathing.

Record the time spent playing badminton. Do not enter scores, rally counts, or distance.