Frequently Asked Questions

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

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.

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.

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!

What types of drills are in a Cardio Tennis class? 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.

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.

When was the name Cardio Tennis first used? 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 activities and developed its Cardio Tennis program as a grassroots initiative to benefit the sport. For more information on Mir Rahim or his programs, visit or

Does this mean traditional tennis is not a good workout? Not at all. In fact, traditional doubles is a 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.

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.

How does one 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.

How long is a Cardio Tennis class? 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.

What times of days do Cardio Tennis programs run? Check with your local tennis facility. We see programs that start early in the morning, during lunch time, and after work hours. Use this site to search for a Cardio Tennis Authorized Provider in your area.

Is this program nationwide? There are almost 2000 facilities offering Cardio Tennis throughout America and Cardio Tennis is also offered in 30 countries.

Is Cardio Tennis available at public courts? YES. Cardio Tennis is available at all types of facilities.

Is Cardio Tennis good for beginners? 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.

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.

Will Cardio Tennis be available for kids? Yes, check with your local facility for more information.

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. 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.

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. 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.

What is their aerobic training zone and how do you determine this range? 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.

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.

How often should a person exercise in Cardio Tennis? The recommended frequency for a Cardio Tennis type workout by the American College of Sports Medicine is 3-5 times per week.

Does every site use or loan heart rate monitors? 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.

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.

How does this relate to 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!

Do I need different equipment? 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.

I get a good enough workout now in my singles or double matches, why do I need this? 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. What is the cost? Costs per class vary by Cardio Tennis Authorized Providers.

How can I find a Cardio Tennis site in my area or more information on Cardio Tennis? 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.

About Cardio Tennis

Cardio Tennis is a fun group activity for anyone at any playing level looking for a fun way to burn calories & interact with others outside of the gym.

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.