Frequently Asked Questions

Get in the "Know" with the answers to these common questions?

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.
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.
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!
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 since Cardio Tennis is all about fun and movement, what better way to get you moving than with music tuned to the appropriate beats per minute to help you get in your target heart-rate zone.
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.
In 1995, Teaching Pro, Mir Rahim created a program he called Cardio Tennis at the Lakeshore Athletic Club in Chicago. In 2005, the TIA and USTA looked at consumer research which revealed trends for Americans gravitating to high energy, fitness actvities and developed its Cardio Tennis program as a grassroots initiative to benefit the sport.
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.
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.
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.
We recommend a 60 minute program, as Americans are time crunched and want to get a great workout in an hour or less. Check with your local facility for the actual program length.
Check with your local tennis facility. We see programs that start early in the morning, during the lunch time, and after work hours. Use this site to search for a Cardio Tennis Authorized Provider in your area.
There are almost 2000 facilities offering Cardio Tennis throughout America and Cardio Tennis is also offered in 30 countries.
YES. Cardio Tennis is available at all types of facilities.

Cardio Tennis is an excellent way for beginners to get into the game and have a fun workout - all at the same time. Because an integral part of the Cardio Tennis program includes using Cardio Balls (red and orange tennis balls that are lower compression), true beginners can begin to play immediately and even be on the same court with players of more advanced ability levels. Keep in mind, however, that this type of program may or may not be available at every Cardio Tennis site. Check with your local Cardio Tennis Authorized Provider.

Predominantly, Cardio Tennis is played on a court but it can also be done in gyms, schools, sport courts, fitness rooms etc.
Yes, check with your local facility for more information.
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. In addition, the use of Cardio Balls (lower compression red and orange tennis balls), makes it much safer than playing with fully pressurized yellow tennis balls.
The American College of Sports Medicine has published the following recommended formula for estimating maximum heart rate: 220 minus a person's age. At all Cardio Tennis facilities is a heart rate zone map which will give all ages of players their maximum heart rate and their recommended training zone in Cardio Tennis.
Generally speaking, a person's aerobic training zone is 65-85% of their maximum heart rate. This is good safe, efficient workout zone for most people.
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.
The recommended frequency for a Cardio Tennis type workout by the American College of Sports Medicine is 3-5 times per week.
80% of all players in our test programs liked using heart rate monitors. While we recommend the use of heart rate monitors, this decision is up to the local facility.
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.
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!
No but you will be using different equipment like orange tennis 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 and not just Cardio Tennis.
You may or may not — it depends on what you are looking for and what your goals are. You can do Cardio Tennis instead of going to the fitness center to get on cardio equipment; it is so much more fun and more social. Also, if you want to improve your movement on the tennis court, maintain fitness or improve fitness — this is the class.
Costs per class vary by Cardio Tennis Authorized Providers.
On this website,, use the search tool to find an Authorized Provider near you. Please take some time to look through this website for additional information about the Cardio Tennis program. You may also contact the Tennis Industry Association here for additional information