Futsal
Fast indoor five-a-side football.
How to start
Join a casual indoor small-sided session. Futsal uses a smaller, heavier ball on a hard court with five a side.
How to progress
Play weekly then join a league.
What the evidence says
Evidence: limited
We found no trials of this particular sport. It is a small-sided form of football. A 2026 pooled analysis of 17 trials (588 people with long-term health conditions) found that recreational football improved fitness (VO2peak), lowered diastolic blood pressure and resting heart rate, and reduced body fat. It did not clearly change weight, BMI, HbA1c or fasting glucose. The people studied had health conditions, not the general public, and the trials were small.
Take care: Hard floors load the knees and ankles. Use proper indoor shoes.
Sources
12-week starter plan
A weekly session.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 7 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Wear indoor court shoes.
- Keep passes short.
- Warm up.
Common mistakes
- Wearing the wrong shoes.
- Skipping the warm-up.
- Playing injured.
Kit and cost
Low Approximate UK prices.
- Indoor court shoes
- Shin guards
- A session fee (about £5 to £8)
Frequently asked questions
How is it different from football?
Smaller court, five a side and a heavier ball.
Is it good fitness?
It is a stop-start workout and can be quite intense.
Can beginners join?
Yes, look for casual sessions.
Good for: Heart & fitness Fun & social Skill
Compare with similar options
| Futsal | Field Hockey | Football (Soccer) | Basketball | |
|---|---|---|---|---|
| Typical session | 60 min × 1/wk | 70 min × 2/wk | 90 min × 2/wk | 60 min × 2/wk |
| Effort | ●●●●○ | ●●●●○ | ●●●●○ | ●●●●○ |
| Cost | Low cost | Low cost | Low cost | Low cost |
| Equipment | Basic kit | Some equipment | Basic kit | Basic kit |
| Impact | Medium impact | Medium impact | High impact | High impact |
| Fitness needed | Some fitness | Moderate fitness | Moderate fitness | Moderate fitness |
| Evidence | limited | limited | moderate | limited |