Is Tennis Good Cardio Workout? Here’s How to Determine

is tennis a good cardio


Tennis is one of the most popular sports in the world. It’s fun, challenging, and social. But did you know that it can also be a great workout?

The key to staying fit and healthy is finding a sport that you enjoy playing, even if it’s just once in a while.  It could also be helpful to find an activity that incorporates both aerobic exercise and muscle building so your body stays strong and toned while burning calories. You can think of tennis as a workout for weight loss or fitness improvement here.

The best part about the tennis ball is that there aren’t any weights to get in the way. This makes it easy for anyone to play – from kids who are just learning how to use their hands, to athletes who want an alternative form of exercise.

It’s been said that playing tennis is a good workout, but how true is it? Is tennis a good cardio exercise to lose weight and get in shape? Or does the intensity of this sport depend on your skill level and age? what the benefits and drawbacks of tennis are (both physical and mental), how much energy you can burn playing an hour-long game, how often you should be playing tennis for it to count as a fitness routine, and why it’s important that your motivation doesn’t suffer when you’re trying to get in shape. Let’s find out.

How to determine a good cardio workout?

To summarize, a good cardio workout should make your heart work harder and you should be breathing faster. 

The best way to determine if something is a good cardio exercise for you is to see how it makes you feel after 20 minutes of doing it – are your muscles tired? Are you out of breath? Is your heart rate elevated but not too high? If so, then that particular activity may be a great choice!

Tennis is one example of an exercise which meets these criteria. It can be played as singles or doubles matches where players alternate hitting the ball back and forth over a net. 

You’ll need to keep moving constantly with frequent changes in direction while keeping track of where you are on the court at all times to hit shots effectively. This will work up your endurance, and also have fun. 

If tennis doesn’t sound like it’s for you, there are plenty more cardiovascular exercises out there worth trying too:

  1. Burpees
  2. Running
  3. Swimming
  4. Walking
  5. Boxing
  6. Rowing
  7. Kickboxing
  8. Staircase exercising
  9. Cycling
  10. Soccer

How much calories does you burn in tennis?

You can burn a lot of calories in tennis, and it can even be considered a better cardio workout than casually running, which is considered the best form of cardio. 

You may be wondering whether tennis is a good cardio workout. It does seem to have the right mix of intensity and duration, but you might not know how many calories you burn in a game. A typical match will probably last for about one hour, which can translate into roughly 600-700 calories burned if it’s played at an intense level with few breaks.

The amount varies depending on factors like your body weight, age and playing style because some people are more active than others during gameplay.

Since everyone has different energy levels when they play sports, make sure you know how many calories you’ll need based on your weight before heading off to hit the court. You should also pay attention to how much time is passes between sets so that you don’t over-exert yourself – remember not all aerobic exercises are created equal!

In tennis, you will have to warm up and stretch for at least 15-20  minutes to get your heart rate up. If you want a better workout that gives you an even greater calorie-burning benefit.

You can burn around 450 calories per hour by swimming, but you have to take breaks. Walking burns 250 every hour and running also burns about 600-800 calories an hour without constant breaks. Tennis is the best cardio workout for burning 600+ calories in one hour if done with taking any breaks and also having fun.

Tennis burns about 3 times more energy than walking, or 300% more calories! While walking you would burn about 250 at an average speed and body weight, tennis players are burning about 600-700 calories for each hour played.

Calorie Burning Reference Table In Tennis

Have a look at our chart below that shows how many calories singles vs doubles can burn per hour based on activity level (less intense is low; more intense is high). Remember, this data only reflects an average person’s experience with either style of tennis. You may be able to burn more or less depending on your overall health and body composition.

Which one of these tennis types are you?  Are you playing with friends or family for fun, do you play to keep in shape, or do you play competitively? The intensity and duration of your game will depend on the type.

Did you know that playing singles tennis is an intense or vigorous workout. However, if you’re looking for a moderate exercise that is great for socializing with friends or family then doubles would be perfect!

The choice between singles and doubles should depend on your fitness level and what type of workout you’re looking for. Regardless which one you choose, we hope these calorie estimates give you an idea as to how much activity either style will provide so that you can plan accordingly.

Your WeightDoubles/Singles
100 pounds272/362 calories
125 pounds340/453 calories
150 pounds408/544 calories
175 pounds476/635 calories
200 pounds544/725 calories
225 pounds612/816 calories

Does Tennis Help Lose Belly Fat?

Tennis is a great sport that can help you lose belly fat. The reason for this is because of the aerobic exercise it provides, which burns calories; and the muscle-building exercises that are done during play, which will strengthen your abdominal muscles. Does tennis burn enough calories for weight loss? What about cardio exercises like running, biking, or swimming? Is there a difference between men and women when it comes to this? The answer is that tennis excels at burning calories and you can burn up to 700 calories per hour which contributes to belly fat loss.

Is tennis a good workout?

If you’re looking for an aerobic workout that includes running, jumping, arm swinging and leg pumping, then the answer is yes. But if your goal is to get in shape with minimal impact on joints or muscle strain, you may want to opt for another form of exercise.

Tennis is a sport that many people enjoy, but what you may not know is the benefits of playing tennis. The game provides a great cardio workout and can burn up to 600 calories in an hour. It also helps improve your balance and coordination. You don’t have to be an athlete or professional player for this sport to help you get into shape.

In addition, it’s a low-impact activity so it doesn’t put too much strain on your joints while providing all the benefits mentioned above. If you’re looking for a fun, effective way to get in shape while enjoying yourself then pick a racquet and a partner, and head to the court.

If the thought of spending time on the soccer field or basketball court sounds exhausting now, trying low-impact activities like walking or tennis instead is better instead. You can get in shape while conquering your opponent on the tennis court.

What muscles does tennis train?

With that said, if you already play or are thinking about playing but aren’t sure how much work each muscle group does during a game of tennis, take a look at this section.  You might think that tennis is just a game for your feet, but you would be wrong. Your muscles will get a workout as well!

Tennis is a great way to work out your whole body, but if you want the most benefit from it there are some muscles that will naturally work harder than others. The muscles in your legs can be worked on more because they tend to get used the hardest when playing tennis. Which are the main muscles tennis incorporates? If you start paying attention then you’ll notice that many people who play tennis have well-defined calves and quads.

while you may not be able to hit a tennis ball with your arm muscles alone, the sport does provide an excellent upper body workout. You will not only work on your arms and legs but also engage in core strengthening exercises by stabilizing yourself while swinging or during volleys. Your shoulders, chest, abs, and upper back muscles will all get worked out during this game.

When you play tennis it’s not just a great workout for your legs, but also for your upper body and core muscles too. If this sounds like an ideal situation to you then you should consider tennis as a workout. 

It’s also worth noting that if you’re looking to improve your tennis game, it may be time to focus on your lower body muscles. When playing tennis or any other sport for that matter, the majority of the work is done by your legs and core. 

By strengthening these areas with specific exercises like calf raises and squats, not only will you improve in tennis but also in any activity where leg strength is key such as running or hiking.

Tennis Workout Benefits

The benefits of tennis are numerous and unrivaled. Not only does it provide a full workout, but it also provides mental stimulation and socialization opportunities for players at all levels.

Muscle training

From the muscles that you use for each stroke, to the wear and tear that will happen with repeated play, this game can be hard on tennis players of all levels. Playing one match might not seem like much if you’re just trying to get in shape but playing multiple matches back-to-back could have some serious consequences so plan accordingly.

Meeting people

Playing tennis is a great way to not only exercise your body but also meet new people. So if you’re looking for an activity that will get you in shape and give you the opportunity to network with others through social media or at local tournaments, then tennis might be just the thing for you.

Improved fitness

It may be intimidating for some people to start playing another sport but if you want a great workout that will help with your fitness goals then take up tennis! You can even practice on your own in front of a wall or find an experienced player who would love to have someone else join them for their next match.

It’s not requiring much of you

In the past, people were taught that they should be gentle with their bodies. They would play sports and then take a rest day to recover from it. Now we know that by taking on too many days off or not challenging our muscles enough can lead to stagnation of muscle growth and even injury if you do go back in for another activity without some type of recovery time. Tennis is perfect for this definition.

It’s fun

Tennis is a fun and challenging workout that can be done anywhere where a tennis court exists. Not only will it help improve your physical health, but also your mental well-being too. 

It’s an activity that anyone of any age or skill level can enjoy with their friends and family members because there are so many different variations of the game. From doubles to singles to mixed doubles. All in all, if you’re looking for a fun and healthy way to spend time outside this summer then grab some friends and head down to the court.

Tennis workout plan for beginners

 If you’ve been looking to get into the game or just want an excuse to spend more time on the court with your friends, try out this beginner-friendly plan that will help build muscle strength while increasing coordination and agility.

  1. Footwork drills. Footwork drills are also an important part of this exercise because it helps players improve their agility and speed on court which translates into more calories burned.
  2. Training against the wall. One excellent way to play is to train against the wall. This will ensure that you are getting constant movement and not just focusing on one area of your body. It also ensures that all muscle groups get worked out during each session. 
  3. Practicing changing direction after each shot. You’ll want to practice changing direction after each shot so you can work on lateral movement. Remember, it’s all about changing direction after each shot so you never know where its coming from next or when they’ll strike again because of their unpredictability, the more you move around the court, the more calories you burn. 
  4. Hitting from the baseline then from the net. Hitting from the baseline then from the net is a great way to mix up your game. You’ll be able to cover more ground and build muscle in different areas of the body by alternating between these two moves, which will also help you burn calories.

Why tennis is a great sport to burn calories?

The old adage of “it’s not how hard you work, it’s what you do that counts” rings true when considering the weight loss benefits of playing tennis. While this sport doesn’t have a direct correlation to your diet and calorie intake, it does help burn some calories!

So if you’re looking for something fun to do on those evenings were going back home and cooking dinner seems like too much hassle – why not go hit up a few sets at the courts? You might just find yourself feeling more energized afterward – which would be great news for anyone who needs an extra boost in their fitness routine or is trying to lose weight.

But it is important to remember that the key to losing weight is consuming fewer calories than you spend! If you are looking for a way of being active without feeling like you sitting on the couch all day, eat properly and count tennis as a way to create a deficit of total calorie count.

To lose weight by playing tennis, you need to create a calorie deficit. You can do this by burning more calories than you take in or through other means like changing your diet and doing different exercises. Tennis is one way of creating that deficit because it burns 600 calories per hour while also strengthening muscles and improving balance. The next step would be figuring out how many hours of tennis equals the 3500-calorie deficit needed for one pound lost.


If you’re looking for a good cardio workout, tennis might be just what the doctor ordered. In addition to being an excellent form of exercise that can help improve your cardiovascular health and burn calories, it’s also a great way to get out some pent-up aggressions while enjoying the outdoors on a nice day! 

So while this isn’t the same as putting on your sneakers and going for an hour long run (which would also work), it does provide some great benefits without having to spend hours at the gym each week. Tennis offers many different exercises which all help with weight loss.

Leave a Comment

Your email address will not be published.

Scroll to Top