Cardio Tennis
Cardio tennis is a group fitness class that happens on a tennis court instead of in a gym. It is music-driven, high-energy, and designed for all fitness levels — you do not need any tennis experience. Think of it as a spin class meets tennis, and it burns 400–600 calories per session.
What Is Cardio Tennis?
Developed by Tennis Australia and the Tennis Industry Association, cardio tennis is a structured fitness workout that uses tennis drills, movement patterns, and ball hitting to keep your heart rate in the aerobic zone for 45–60 minutes.
Unlike a regular tennis lesson, the focus is not on technique or winning points. It is about moving continuously, hitting lots of balls, and getting a serious cardiovascular workout while having fun. A coach feeds hundreds of balls while participants rotate through stations — groundstrokes, volleys, footwork drills, agility exercises, and short rally bursts.
Music plays throughout the session. The coach adjusts the tempo and intensity in intervals — high-energy hitting for 3 minutes, active recovery (jogging or light volleys) for 1 minute, then back up again. It is interval training disguised as tennis.
Cardio Tennis vs Regular Tennis
| Aspect | Cardio Tennis | Regular Tennis |
|---|---|---|
| Primary goal | Fitness and calorie burn | Skill development and competition |
| Experience needed | None — all welcome | Some skill required for enjoyment |
| Heart rate | 65–85% max (sustained) | Varies — low between points, high during rallies |
| Balls hit per session | 200–400 (coach-fed) | 50–150 (depends on rally length) |
| Movement time | ~85% of session (continuous) | ~40% of session (rest between points) |
| Group size | 8–16 people | 2–4 people (singles or doubles) |
| Music | Yes — drives the energy | No |
| Scoring and competition | None — cooperative, not competitive | Points, games, sets |
| Calories burned (1 hour) | 400–600 | 350–500 (singles) |
| Cost per session | $15–$25 | Court hire $10–$20 + balls |
What to Expect at a Session
Never been to cardio tennis? Here is a typical 60-minute session breakdown:
Warm-Up (10 min)
Dynamic stretches, light jogging, and easy ball feeding. The coach gets everyone moving and loosened up while the music starts low.
Main Workout (35–40 min)
Rotating stations with interval-style intensity. 3 minutes of high-energy hitting (forehands, backhands, volleys) followed by 1 minute of active recovery (footwork drills, light jogging). The coach feeds balls continuously — you do not wait around.
Challenge Round (5–10 min)
Short competitive bursts — hit targets, longest rally, most balls in a row. Fun challenges, not serious competition. This is where the energy peaks.
Cool-Down (5 min)
Music drops to a slower tempo. Gentle rallies, then static stretching as a group. The coach walks everyone through the key stretches.
The coach supplies all the balls — typically 100–200 in a hopper. You just need a racket, water, a towel, and court shoes. Most venues have rackets you can borrow if you do not own one.
Calories Burned: Cardio Tennis vs Other Workouts
| Activity (1 hour) | Calories Burned* | Fun Factor | Social? |
|---|---|---|---|
| Cardio Tennis | 400–600 | High — music, group, outdoors | 8–16 people |
| Running (10 min/km) | 350–500 | Low for most — repetitive | Usually solo |
| Spin Class | 400–600 | Medium — music, dark room | Group but little interaction |
| HIIT Class | 400–700 | Intense — can feel punishing | Group but focused on self |
| Swimming (laps) | 400–550 | Meditative — suits some people | Solo |
| Walking (brisk) | 200–300 | Pleasant — low intensity | Can be social |
| Yoga | 150–300 | Calming — different goal | Group but silent |
*Estimates for 70kg adult. Actual burn depends on intensity, fitness level, and body weight.
The key advantage of cardio tennis is not that it burns more calories than other workouts — it is that people actually keep going. The dropout rate for cardio tennis is significantly lower than gym memberships because it is social, outdoors, and genuinely fun. The best workout is the one you will actually do week after week.
Finding Cardio Tennis Near You (Australia)
Cardio tennis is available at hundreds of venues across Australia. Here is how to find a session:
- Tennis Australia's court finder: Search for cardio tennis sessions at registered venues near you on the Tennis Australia website.
- Local tennis clubs: Most clubs with a coaching program run at least one cardio tennis session per week, usually early morning (6am), mid-morning (9:30am), or evening (6pm).
- Council recreation centres: Many council-run tennis facilities include cardio tennis in their group fitness timetable.
- Evening sessions: Cardio tennis under floodlights is increasingly popular. The cooler temperatures and after-work timing suit busy schedules perfectly.
Sessions typically run $15–$25, with discounts for multi-session passes. Many venues offer a free trial class. No booking required at most clubs — just turn up with a racket and water.
DIY Cardio Tennis Drills
Cannot find a group session? You can recreate the cardio tennis format with a friend or training partner. All you need is a bucket of balls, some cones, and a speaker for music.
Baseline Blitz (3 min on, 1 min rest)
One player feeds balls from a bucket to the baseline. The hitter returns as many as possible, jogging to collect between balls. Swap roles on the rest interval.
Gear needed: Ball bucket, rackets
Cone Agility Circuit (2 min on, 30 sec rest)
Set up 6 cones in a zigzag pattern. Sprint between cones, touching each one. At the end, hit a fed ball, then jog back to the start. Repeat continuously.
Gear needed: Cones, balls, rackets
Net Rush (3 min on, 1 min rest)
Start at the baseline. Sprint to the net for a volley (partner feeds), backpedal to the service line for a groundstroke (partner feeds again), sprint forward for another volley. Continuous for 3 minutes.
Gear needed: Balls, rackets
Ladder Footwork + Hit (2 min on, 1 min rest)
Run through an agility ladder with quick feet (high knees, lateral shuffles, in-and-out). At the end, hit a fed ball cross-court. Jog back and repeat.
Gear needed: Agility ladder, balls, rackets
Serve and Sprint (3 min on, 1 min rest)
Serve, then sprint to the net. Partner feeds a ball for a volley. Jog back, serve again. Continuous serving builds shoulder endurance while the sprint adds cardio.
Gear needed: Balls, rackets
Run 4–5 drills as a circuit with music. Three rounds through the circuit gives you a solid 45-minute workout. An agility ladder and set of training cones add variety to the footwork stations and cost less than a single month's gym membership.
What to Wear and Bring
- Court shoes — not runners. Tennis involves lateral movement that running shoes cannot support safely.
- Moisture-wicking clothing — you will sweat heavily. Cotton gets heavy and uncomfortable.
- A headband — keeps sweat out of your eyes during high-intensity intervals.
- Water bottle (1L minimum) — you will drink most of it. Cardio tennis in Australian heat requires serious hydration.
- A cooling towel — drape it around your neck during rest intervals. The evaporative cooling makes a real difference.
- Wristbands — absorb sweat before it reaches your grip hand. Practical and traditional tennis gear.
Gear up for cardio tennis
Training balls, agility gear, and cooling accessories to power your sessions. Free shipping on orders over $75.