Cardio Tennis

Cardio Tennis, best workout, is High-intensity interval training(HIIT),a form of interval training, an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. HIIT is a form of cardiovascular exercise. This type of training provides improved athletic capacity, improved glucose metabolism and improved fat burning.


With Cardio Tennis, it’s about the workout, not the competition.

Imagine playing nonstop tennis for an hour, burning hundreds of calories, hitting dozens of balls…and having a ton of fun the whole time. That’s Cardio Tennis.Launched in 2005 by the Tennis Industry Association, there are now more than 1,700 facilities and parks in the U.S. offering Cardio Tennis, and the program is in 30 countries. In fact, in just four years, Cardio Tennis has been so successful that recent research by the Sporting Goods Manufacturers Association shows more people play CT than play squash in the U.S. It’s great for all players, including new players and to bring former players back into tennis.What is Cardio Tennis? Generally, it’s a 60-minute class where the focus is on having fun while working out—not on tennis instruction. In fact, there’s little to no instruction in the typical CT class, but players do improve their tennis because of the repetition, the large number of balls they hit, and the realistic and challenging “play” situations.In a CT class, the warm-up includes a dynamic movement exercise, a catching/tossing skill and light hitting. The cardio portion is the bulk of the class (35 to 45 minutes) and is about 30 percent drills and 70 percent playbased games. The last segment is the cooldown, which includes activities to safely bring the heart rate down and to do some light stretching.

Benefits of Cardio Tennis

It’s no secret that tennis is great exercise for people of all ages. But Cardio Tennis takes it to another level—and the important thing is, you’re having so much fun, even though you’re working so hard,

that you don’t even realize you’re doing some of the best things you possibly can for your health. For many people, CT is a much better fitness option than trying to drag yourself to a gym for a rather routine and boring workout.

CT participants consistently get their heart rates into their effective training zones easily because they’re enjoying the activity. When that happens, they burn more calories than in singles or doubles tennis, and more than in many other fitness options. On average, with eight people in a class, women will burn 300 to 500 calories and men 500 to 1,000 calories.

Importantly, Cardio Tennis also helps fight obesity. In fact, many people use CT to lose weight (you can read about some these “success stories”—with participants losing as much as 100 pounds—at Recently, I was asked to do a Cardio Tennis class for a bride-to-be and her wedding party, because she had gained weight and needed to fit into her wedding dress!

Even though the focus of Cardio is on getting a great workout (and the “interval training” aspect of CT is important for a healthy heart and overall fitness), you’re also “playing” tennis, and there’s no better way to train for tennis than by being on the tennis court. The American College of Sports Medicine recommends a minimum of two hours of exercise per week at moderate intensity or one hour per week at high intensity. Cardio Tennis twice per week more than fulfills this recommendation.

Cardio for All Ages

Cardio Tennis is for players of all levels
and ages. Former US Open champ Tracy
Austin does Cardio Tennis three times a
week as her workout. For advanced players,
it can be a break from their normal
training activities and they can work on
specific shots and spins in realistic situations.

And Cardio Tennis is for kids, too!
Kids 10 and under will participate in
Cardio Tennis using QuickStart Tennis
guidelines and pedometers. For this age
group 15 to 20 minutes of Cardio can be

What You Can Expect in Cardio Tennis

  • A tennis pro who is engaging and motivating.
  • Getting into your target heart rate zone quickly.
  • Games and drills that are both “cooperative” and “competitive.”
  • A safe, healthy workout designed for everyone, from beginning players to advanced, from kids to seniors.

Cardio Tennis Kids

The program is designed to engage children into loving tennis and fitness through a fun, interactive, and highly successful delivery system.The CTK environment develops tennis and athletic skills essential in player development while at the same time improving health and fitness, making it a winner for every child who steps on the court.

Yes, I’m interested in

Michele Krause, the National Cardio Tennis Manager for the Tennis Industry Association, has been with Cardio Tennis since its creation in 2005.

For more on Cardio Tennis, and to find a class near you, visit If your local facility doesn’t offer CT, talk to your tennis director and or email