Disclaimer: The information in this article is general in nature and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health professional before starting any exercise programme or with any questions you may have regarding a medical condition.
Cardio Tennis is a group fitness class held on a tennis court. It combines movement, ball-hitting drills, games and music. The aim is to keep people moving, rather than play a full tennis match.
Classes can suit beginners, returning players and regular players. Tennis Australia now offers four streams, so the pace and amount of point play can vary.
What happens during a session
A class usually starts with a moving warm-up. Players then rotate through tennis drills, short games and cardio bursts. The session finishes with a cool-down. Tennis Australia lists a typical duration of 45–60 minutes.
The coach or trained volunteer keeps the group moving between activities. Sessions often use low-compression balls for better control and more play. Music is also part of the format.
Tennis Australia lists an average class price of $20–$35. The same guide says some providers offer a trial. Ask the club about current fees, bookings and racquet loans before attending.
Four formats suit different goals
The current programme has four streams. A local provider may offer one stream or several:
- Cardio Lite uses a lower-impact pace for people starting tennis or returning to activity.
- Cardio Classic balances drills, movement and play.
- Cardio Play puts more focus on rallies, points and team games.
- Cardio Max uses high-intensity drills and a high volume of hitting.
The stream name matters more than age alone. Ask which format the coach runs and how they adjust it for new participants.
What beginners should know
You do not need match experience to start. Tennis Australia says Cardio Tennis is designed for adults with different levels. People without a racquet can ask whether the provider will supply one.
Christy Vryonis started weekly classes at Elsternwick Park Tennis Centre in 2017. She had returned to tennis after a long break. The class format suited her because weekend competitions clashed with her other sports. Her group later became close friends and took holidays together. Her experience shows how one class can combine returning to tennis with social contact.
Wear runners and clothes that allow quick movement. Bring water and a towel. Tell the coach about your tennis experience and ask which stream matches your preferred pace.
What the research shows
A 2014 Australian study tested one 50-minute Cardio Tennis session with 31 active adults. Every participant had previous recreational tennis experience. Heart rate and several short-term metabolic measures rose during the class. Heart rate returned to its earlier level within 30 minutes.
The researchers found that one session produced enough cardiovascular and metabolic demand to support fitness. The study did not test beginners or long-term health changes. The result supports Cardio Tennis as active exercise, but it does not prove every class has the same intensity.
Finding your first class
Start with local tennis groups, then contact three to five nearby clubs or coaches. Session streams, prices and racquet loans can differ. Ask whether the class is Cardio Lite, Classic, Play or Max, and whether a trial is available.
A suitable first class should match your current pace and tennis experience. Confirm those details with the provider before booking.
