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What is Cardio Tennis and why is it a great addition to your game?

June 2nd, 2023 | 3 min. read

By Jen Azevedo

It was originally believed that there was no way to get better at tennis than by playing it over and over and over again. But what was discovered is that repetitive play can lead to mental burnout and injuries from overuse. 

Now there is a specially designed training program for tennis players looking to build endurance, agility, and power, AND boost their game — Cardio Tennis. Cardio Tennis is a 60-minute-long workout program that keeps you on your feet and works your entire body.

The Paseo Club is a social club in the Santa Clarita Valley that offers fitness facilities, a junior Olympic pool, and pickleball and tennis courts. Our pro instructors teach group classes, private lessons, and the junior program. 

Members of the Paseo Club frequently ask how they can improve their tennis skills. Now we have one more successful tool to offer — Cardio Tennis.  

In this article, you will learn what Cardio Tennis is, its benefits, how it helps improve your game, and how to sign up for class.

10984078_10152816528329261_1021890111553861510_nWhat is Cardio Tennis?

Cardio Tennis is a high-energy group fitness class that uses tennis in a structured games-based format to deliver the ultimate full-body, calorie-burning, aerobic workout.  


It is a "High-Intensity Tennis Training" experience that integrates tennis to drive both aerobic and anaerobic benefits. 

Cardio Tennis involves a warm-up featuring dynamic movements, catching and tossing skills and light hitting, a variety of games and activities, and a cooldown. 

What are the origins of Cardio Tennis?

The TIA (Tennis Industry Association) developed Cardio Tennis in conjunction with the USTA (United States Tennis Association) in 2005. The USTA now oversees it. 

Cardio Tennis is a fast-growing fitness activity, with more than 2.2 million people nationwide having attended.

What are the benefits of Cardio Tennis?

Cardio Tennis is beneficial for beginner, intermediate, and advanced players. It provides a cardio workout while improving your tennis game.

Burns calories

Cardio Tennis drills are calorie-burning machines. Female participants can expect to burn between 300-500 calories in a 60-minute session, and male participants could burn as high as 600-800 calories. Bring your fitness devices to track your progress and help shape your sessions.

Challenging workout

Cardio Tennis instructors use orange balls that do not bounce as high as traditional tennis balls. They require players to use squatting and lunging movements, making it even more challenging. Participants are always on the go, never resting, which makes for an exciting workout.

Inclusive for all levels

If you’ve never played tennis before, this is a great introduction. The softer balls allow all skill levels to play with each other, and the rallies are longer. Intermediate and advanced players will find the non-stop full-body action will keep them on their toes and help them be better athletes.

Cardio Tennis is social

Cardio tennis is a fitness class that facilitates group interaction and camaraderie. Training with others helps participants attend class regularly, building accountability and social connections.

Guided warm-up and cooldown

Cardio Tennis class begins with a warm-up and ends with a cooldown. This feature is an essential part of this class as it prepares your body for a fast-paced workout and helps to prevent injuries.

compressed12605572_10153562251849261_7768334845939200300_o (3)How does Cardio Tennis help your tennis game?

Cardio Tennis classes are 60 minutes of incredibly intense action. They measurably increase your fitness level and improve your tennis game. People who attend Cardio Tennis class:

  • Do not tire quickly
  • Have better footwork due to performing ladder drills
  • Are more resilient to high-intensity matches that could go three sets
  • Possess improved touch and control because of practicing with red and orange balls
  • Most importantly, Cardio Tennis helps to build confidence at the net so you can feel strong and capable at every match

Do you have to be an experienced tennis player to join?

Absolutely not!  

Cardio Tennis is a great way for beginners to learn about tennis, and at the same time, seasoned pros can partake in the same drill because you can adjust the requirements for each player.  

For example, you can allow for multiple bounces for someone that struggles with contact and timing, whereas a higher-rated player would only get one bounce. The Orange Balls ensure nobody gets hurt and helps lower-level players to stay engaged. 

When is Cardio Tennis at Paseo Club? 

Join Coach René Heger for the first Cardio Tennis class starting Friday, June 9th, and continues every Friday from 8-9 am and again from 9-10 am. Class costs $20 each but discounts to $17 per class when you purchase a 10-class package. 

Register on the Paseo Club app or at the front desk.

comp_IMG-20230505-182606027-HDR (1)Final thoughts on Cardio Tennis

Playing game after game of tennis can tire you mentally and physically — and may not get you the results you want. 

Cardio Tennis is a group class that is exciting, social, and challenging. Cardio Tennis has been around for 18 years and is gaining momentum each year as players realize how much it improves their game and overall fitness. 

The Paseo Club is a community-focused social club for all things fitness and fun. We have a comprehensive tennis program for adults and juniors as young as three.

When you aren’t attending a class or playing a match, you can grab a meal at the cafe, take a dip in the pool, or luxuriate with a massage or facial at our onsite spa.

If you are not yet a member of the Paseo Club, then schedule a tour and see if we are the right fit for you. You can walk our eight-acre facility and meet staff, instructors, and members.

Schedule a Tour

Read these three articles to learn more about strengthening your tennis game.

Jen Azevedo

Jen Azevedo is a tennis professional, pickleball professional, personal trainer, group exercise instructor, and the general manager of the Paseo Club. She loves the community at the Paseo Club and that it is also a safe and fun place for her daughter. Jen’s favorite activities are joining her tribe for trail races or her partners for tennis matches. Occasionally Jen slows down to relax with a book — she reads over 100 a year!