Sarah’s 25-Pound Secret
Sarah hated working out. She’d tried gyms, running, yoga classes, fitness apps—nothing stuck. “I just
can’t make myself do something boring,” she told me during our first phone call. “But I need to lose
weight and get healthier. A friend said cardio tennis might work for me?”
I invited her to try a Friday night session. She showed up in old running shoes and a skeptical expression,
clearly expecting to hate this too.
Sixty minutes later, Sarah was drenched in sweat, laughing with the group, and asking when the next class was.
“That was amazing!” she said, catching her breath. “I didn’t even realize I was working out—I was just
having fun. How many calories did I burn?”
“Probably 500-700,” I told her. “Cardio tennis is serious exercise disguised as play.”
Sarah has been coming to cardio tennis every Friday for eight months. She’s lost 25 pounds, made
a group of friends, and started playing recreational tennis on weekends. “This is the only workout
I’ve ever stuck with,” she says. “Because it doesn’t feel like punishment—it feels like fun.”
What Is Cardio Tennis, Really?
Cardio tennis (also called fitness tennis) is a high-energy group workout that uses tennis drills to
give you an intense cardio session. It’s designed to:
Burn serious calories: Most participants burn 500-800 calories per hour—equivalent to
running at a fast pace, but way more fun.
Improve tennis skills: You’re hitting real balls, practicing real strokes. You’ll
improve your game while getting fit—double benefit.
Keep you moving: Unlike traditional tennis lessons with lots of standing around, cardio
tennis keeps you in constant motion. Minimal breaks, maximum sweat.
Make fitness social: You work out in a group with music, energy, and camaraderie.
It’s the opposite of lonely treadmill time.
The best part? You don’t need to be good at tennis. Cardio tennis welcomes all skill levels because
the focus is on movement and effort, not perfect technique.
What a Typical Cardio Tennis Session Looks Like
🎵 Warm-Up (10 minutes)
We start with dynamic stretching and light movement to get your heart rate up and muscles warm.
Think jumping jacks, high knees, lateral shuffles—all tennis-specific movements.
Music is already playing. Energy is building. You’re laughing with the group and ready to work.
⚡ High-Intensity Drills (35 minutes)
This is the heart of the session. I feed balls rapidly while you hit forehands, backhands, volleys—
moving constantly. Drills are short (2-3 minutes) but intense, with brief recovery periods between.
Examples: “Crosscourt rally drill,” “Approach and volley,” “Side-to-side sprints with shots,”
“King of the court challenges.” Every drill keeps you moving and sweating.
Don’t worry if you miss shots—that’s expected and totally fine. The goal is movement and effort,
not perfection.
🎮 Games & Competition (10 minutes)
We finish with team games or friendly competitions: “Most balls in the target wins,” “Survival of
the fittest,” relay races. This keeps the energy high and the session fun.
Winning isn’t serious—it’s just motivation to keep pushing hard when you’re tired.
🧘 Cool Down & Stretch (5 minutes)
We end with static stretching to prevent soreness and improve flexibility. This is when you realize
how hard you just worked—and feel amazing about it.
Music shifts to something mellow. Heart rates come down. High-fives all around.
Why People Love Cardio Tennis
🔥 Serious Calorie Burn
Burn 500-800 calories per hour—comparable to running or cycling, but infinitely more engaging.
You’re so focused on hitting balls and having fun that you don’t notice how hard you’re working.
💪 Full-Body Workout
Cardio tennis works your legs (from running and lunging), core (from rotation and balance), arms
and shoulders (from swinging), and cardiovascular system (from constant movement). It’s total-body fitness.
🎾 Tennis Skills Improve
Unlike pure cardio classes, you’re actually learning tennis. Your hand-eye coordination improves.
Your strokes get better. Many cardio tennis regulars transition to recreational tennis because they
realize they can actually play.
🎉 It’s Actually Fun
Music, group energy, friendly competition, variety—cardio tennis has all the elements that make
workouts enjoyable. People show up because they want to, not because they’re forcing themselves.
👥 Social Connection
You work out alongside the same group each week. Friendships form. You have workout buddies who
keep you accountable and make sessions more fun. Fitness becomes social, not solitary.
⏰ Time-Efficient
Get a complete workout in 60 minutes. No commute to the gym, no waiting for equipment, no wandering
around unsure what to do. You show up, work hard, and you’re done.
😌 Low-Pressure Environment
No one cares if you miss shots or can’t keep up initially. Everyone’s there to work out and have fun—
not to judge. Beginners and athletes train side-by-side without anyone feeling self-conscious.
🎯 Great for Weight Loss
Consistent cardio tennis (2-3 times per week) combined with reasonable eating leads to real weight
loss. But more importantly, it creates sustainable fitness habits because you actually enjoy it.
Cardio Tennis Is Perfect If You…
- ❌ Hate traditional gyms and treadmills
- 🎯 Want to lose weight but struggle with boring workouts
- 👥 Prefer group fitness over solo exercise
- 🎾 Want to learn tennis while getting fit
- 💪 Need accountability and motivation to work out consistently
- ⏰ Have limited time and want efficient workouts
- 😊 Want fitness to feel fun, not like punishment
- 🌟 Are looking for a sustainable, long-term fitness habit
No tennis experience required! Seriously. About 40% of my cardio tennis participants
had never held a racket before their first class. It’s designed for everyone—from complete beginners
to experienced players who just want a great workout.
Cardio Tennis Pricing
Drop-In Session
- Perfect for trying it out
- No commitment required
- All equipment provided
- Music, energy, great workout
- Beginner-friendly
Monthly Unlimited
- Attend unlimited sessions (we offer 3 per week)
- Best value for regular participants
- Comes to €12.50 per class if you attend 3x/week
- Cancel anytime (no long-term contract)
- Priority registration for special events
10-Class Pass
- €20 per class (save €5 vs. drop-in)
- Use anytime within 3 months
- Great for flexible schedules
- Shareable with friends/family
- No expiration pressure
First class special: Try your first cardio tennis session for just €15. If you don’t
love it, I’ll refund you completely. But 95% of first-timers sign up for more sessions immediately.
What to bring: Athletic shoes (court shoes preferred but running shoes work), water
bottle, towel, positive attitude. I provide rackets and balls.
Class Schedule
Monday Morning Energy
Time: 9:00-10:00 AM
Vibe: Start your week strong! Popular with stay-at-home parents and remote workers.
Intensity: Moderate to High
Wednesday Midday Blast
Time: 12:00-1:00 PM
Vibe: Perfect lunch-break workout. Quick, efficient, energizing.
Intensity: High
Friday Night Fitness Party
Time: 6:00-7:00 PM
Vibe: End your work week with high energy, great music, and fun people. Most popular class!
Intensity: High (but everyone works at their own pace)
Class size: Maximum 12 participants to ensure everyone stays active and gets attention.
Classes fill up fast (especially Friday nights), so register early!
What Participants Say
“I’ve lost 25 pounds in eight months, and I actually look forward to working out now. Cardio tennis
doesn’t feel like exercise—it feels like the most fun hour of my week.”
“I’ve tried every gym membership, every fitness app, every trendy workout class. Nothing stuck until
cardio tennis. The group energy and fun factor make all the difference.”
“I came for fitness, stayed for the friends. Our Friday night group goes for drinks after class sometimes.
It’s become my favorite social activity—that also happens to be a killer workout.”