have fun - get fit - improve your tennis

What Is Cardio Tennis?

Cardio Tennis is a great new way of getting and staying fit that involves a mixture of all action games, drills and skills. It is so much fun that you’ll soon forget that you’re also having a great workout. It is literally putting the fun back into fitness.

Cardio Tennis is not just for regular tennis players.  Everyone, regardless of age, ability or tennis experience can enjoy a great workout. So if you’re bored with your regular workout and want to try something new and exciting come and see us. You don’t even need a racquet (as one can be supplied).


Some of the benefits of cardio tennis

Improves Cardio-Vascular Function

Improves Strength

Improves Coordination

Improves Balance

Improves Skill

Improves Agility

frequently asked questions

What is Cardio Tennis?

Cardio Tennis is a fun, social, group tennis-fitness program for people of all ages and abilities. It’s more about getting a great, high-energy workout than pure tennis technique. 

What are the benefits?

  • It’s social - playing Cardio Tennis with friends doubles the fun
  • It’s fun and entertaining – with varied exercises and great music, Cardio Tennis will have you and your friends fit, firing and feeling great!
  • It’s energising – you’ll feel great afterwards
  • Opens up a new tennis world – it will naturally improve your tennis skills, whether you have played or not
  • It’s results focused - women burn around 1260 to 2100 kilojoules per hour and men can burn between 2100 to 3360 kilojoules per hour
  • It’s adaptable – appealing to all abilities and levels of fitness, so you get the most out of it

What is different about Cardio Tennis over other exercise classes?

Participants wear either a heart rate monitors or pedometer, exercise to music, use low-compression balls and a variety of equipment, including agility ladders. 

Do you need to have a tennis playing background?

No, Cardio Tennis is for players of all standards and fitness abilities. Low-compression balls are used in Cardio Tennis because they are a valuable tool to achieve success with participants of differing abilities. They are softer and don’t bounce as high, and they’re a great leveler because they allow for extended rallies, especially during play-based activities. Low-compression balls also promote immediate success, especially for beginners, because they travel at a slower speed and people have more time to return them. We use orange balls most of the time. Orange balls are 50 percent of the compression of a yellow tennis ball. 

Does Cardio Tennis involve a racket? Do you need to bring your own?

Yes, you will use a racquet 90 per cent of the time. Most people prefer to bring along their own, but if you don’t own a racquet we can supply one. 

How many are typically in one class?

Typically between 6 and 10.

What is a Cardio Tennis workout comprised of?

An average a Cardio Tennis workout runs for 45 to 60 minutes and is comprised of:

  • 5-10 minute warm-up
  • 30-50 minute cardio tennis segment with drill-based and play-based activities
  • 5-10 minute cool down

What are drill-based and play-based activities?

Drill-based is when a coach feeds out many balls and each participant is only working on hitting the ball that is being feed to them by the coach. Play-based is when the coach starts the rally and then the ball is played out by either all or most of the participants ‘live balls’. Cardio Tennis workouts can be designed by the coach to suit the needs of the participants. If the group would like more play-based activities the coach can do this, if they like more drill-based activities they can do this as well, and/or a mix of both. 

Why do participants wear pedometer or heart rate monitors? Do you need to reach a specific target?

A pedometer is a simple device that measures the number of steps taken during the class. Most health practitioners recommendation 10,000 steps per day, typically the average participant will cover approximately half this (5,000) in one cardio tennis class. 

The heart rate (HR) monitors track the HR of participants. The coaches’ job is to keep the group working at 60-80 per cent of their maximum HR. Regular HR checks are performed by the coach throughout the workout. The monitor informs participants how long their workout was, how long they spent in each zone, how many calories were burnt and their average and maximum HR's. The monitor will also be an indicator of improvement of your fitness level over time. 

What fitness level do you have to be to participate in Cardio Tennis?

Participants can be of mixed fitness levels as the coach can work people individually throughout the session, i.e. the fitter participants can be made to do side to side jogging whilst others are taking a break. 

Does the format of Cardio Tennis or the drills change over time or are they always the same?

Cardio Tennis Coaches plan workouts differently to ensure they keep the participants stimulated and motivated. 


Love Cardio Tennis it's the highlight of my week (Mrs T)

Cardio Tennis has improved my fitness and my tennis (Mr P) 

I've been playing tennis for years and I can honestly say I've never had this amount of fun (Mrs S) 

The people that come to Cardio Tennis are a lovely bunch and hugely supportive (Miss W) 

Cardio Tennis gives me a great workout and a great opportunity to catch up with my friends (Mrs T) 

Cardio Tennis is really great fun whatever your playing standard. 

(Mr F)