Cardio Tennis


Cardio Tennis is a high energy fitness activity that combines the best features of the sport of tennis with cardiovascular exercise, delivering the ultimate, full body, calorie burning aerobic workout. It is a very social and fun class for players of all ability levels taught by a tennis teaching professional. If you’ve never played tennis before it is a great way to be introduced to the sport and if you are an experienced high level tennis player it is the best way to train for tennis. Most classes have mixed ability and some facilities offer classes which are more specific to ability/fitness level. However, regardless of ability or fitness level the tennis professional is trained to provide the ultimate workout for each person.


Cardio tennis can be enjoyed by all ages and ability levels:

Beginners - If you have some hand/eye coordination you can do Cardio Tennis because it is not about where or how you hit the ball. The use of transition balls makes playing the sport easier because the ball moves slower.

Advance Players - The best way to train for tennis is through tennis; all professional players use forms of Cardio Tennis to train. Using transition balls makes it difficult for good players to hit a clean winner therefore the ball stays in play longer which means more “cardio”.

Seniors - This class is for you too and will improve your footwork, the difference is the intensity level is lower and slower which still provides a safe and healthy workout.

Kids - A great option for keeping kids moving using music and pedometers, utilizing the 10 and Under Tennis Format.




1. What is Cardio Tennis?

Cardio Tennis is a new, fun, group activity featuring drills to give players of all abilities an ultimate, high-energy workout. Cardio Tennis includes a warm-up, cardio workout, and cool down phases. If you want to find a healthy, new way to get in shape and to burn calories, you ought to try Cardio Tennis.


2. What are the major benefits of Cardio Tennis?

Participants consistently elevate their heart rates into their aerobic training zone. You can burn more calories than singles or doubles tennis. You get short cycles of high intensity workout and periods of rest, almost like interval training. It is a fun, group activity where players of all abilities enjoy tennis together. While you are “playing” tennis, the primary focus is on getting a great workout.


3. What happens in Cardio Tennis?

Taught by a Certified Tennis Professional, a typical Cardio Tennis program includes a short dynamic warm-up, a cardio workout, and a cool down phase. The majority of the Cardio Tennis program is the “workout” phase, which should last 30-50 minutes. Most of this portion will include fast-paced drills where the professional feeds balls to players based on their ability and fitness level. Pros will find ways to keep players moving and challenged… all while having fun!


4. What types of drills are in a Cardio Tennis program?

There are 3 segments: warm up, cardio workout and the cool down segments. Each one has drills specifically designed to be fun, challenging and to get you moving. You will hit forehands, backhands, volleys, etc. But remember, Cardio Tennis is not about making you a great player. First and foremost, Cardio Tennis is a great workout. You run, you hit balls, you jump, you recover, and you have fun. Cardio Tennis is a full body workout. And, in some programs they even have music.


5. Why is Cardio Tennis better than other forms of exercise?

While other activities will give you a great workout, Cardio Tennis challenges you in so many ways. Running, moving sideways, stretching, etc. Your heart rate will also go through high intensity segments…followed by a short period of recovery. This is very similar to interval training. One of the major benefits is that you will have a much more social experience. Players in Cardio Tennis socialize …and have fun! You are not drearily confined to a boring machine like you are in many other fitness activities.


6. Does this mean traditional tennis is not a good workout?

Not at all. In fact, traditional doubles is good workout, and singles is typically a great workout. However, people who don’t play tennis do not think of tennis in these terms. Therefore, we developed this “new form” of tennis that tells the consumer exactly what they will get.


7. Does Cardio Tennis replace singles or doubles?

No. Cardio Tennis is the 3rd way to play tennis. This “new form” of tennis just stresses a great workout vs. great forehands and backhands. We expect many existing players who play singles and doubles today to continue with those activities, which is fine. Enrolling in a Cardio Tennis program will become a viable alternative to visiting a fitness center for the cardiovascular workout.


8. How does a person know they are getting a good workout?

In our programs, participants in Cardio Tennis burn more calories during a Cardio Tennis session than by playing Singles or Doubles. They also spend more time in the aerobic zone. Players can check their heart rates either with “self checks” or by wearing a heart rate monitor. Cardio Tennis gets a person’s heart rate up…and it stays there for virtually the entire time.


9. Is Cardio Tennis available and good for beginners?

Yes, but this type of program may not be available in all Cardio Tennis sites but many sites will have specific Cardio Tennis beginner programs. True beginners can learn tennis with players of similar ability in Cardio Tennis with special balls…often called “transition” balls. Check with your local certified tennis professional to see if beginner programs are available in your area now.


10. Does Cardio Tennis have to be played on a tennis court?

Predominantly Cardio Tennis is played on a court but it can also be done in gyms, schools, sport courts, fitness rooms etc.


11. How do you know if Cardio Tennis is safe?

Cardio Tennis is a very safe and healthy workout because of the use of heart rate monitors, the three segments of warm-up, cardio and cool-down and the skill of the professional


12. How do you determine someone’s maximum heart rate?

The American College of Sports Medicine has published the following recommended formula for estimating maximum heart rate: 220 minus a person’s age..


13. Should people who are not in shape or recovering from a major surgery exercise at a different level?

Yes, we recommend that this person consult with their doctor before participating. Generally, this person’s zone is 10 pts. lower than normal or 55-75% of the maximum heart rate.


14. Does every site use music?

Music is recommended in Cardio Tennis because it offers a fun, energizing atmosphere. However, some facilities will not allow music on court. This decision is up to the local facility.


15. How does this relate to real tennis?

This is a new way to play tennis. You hit balls like in singles or doubles but the focus is on a great workout, not on winning a match. Cardio Tennis activities replicate singles/doubles movement patterns and situations. It is the best way to TRAIN for TENNIS. No pressure tennis, fun!


16. Do I need different equipment?

No but you will be using different equipment like transition balls, the agility ladder and heart rate monitors. It is a good idea to invest in your own heart rate monitor, it is a tool you will use for any physical activity not just Cardio Tennis.


Comments about Cardio Tennis

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Comment from davidSep 19, 2012 3:47:04 PM

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this is an amazing class.. we offer it and our clients love it.. call for a class being created in your area 661-644-LOVE




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