Is Tennis Good Cardio? (Garmin Heart-Rate Test vs HupSix)

Quick Answer: Tennis is great for movement and coordination, but it doesn’t always deliver enough vigorous minutes to count as full cardio training. In our Garmin chest-strap test, 30 minutes of tennis logged 13–16 zone minutes. A 30-minute HupSix session typically logs about 40–50 zone minutes.

The Test: Tennis vs. HupSix

We played for 30 minutes wearing a Garmin HRM-Pro Plus to compare tennis against a 30-minute HupSix workout.

• Stephanie’s Tennis (30 min): 12 moderate + 2 vigorous = 16 zone minutes
  
• Paul’s Tennis (30 min): 11 moderate + 1 vigorous = 13 zone minutes
  
• Typical HupSix (30 min): ~15–20 vigorous + ~10 moderate = ~40–50 total zone minutes
  

Those HupSix numbers are recorded indoors in a temperature-controlled setting, so the vigorous minutes reflect true cardiovascular effort—not heat-induced spikes.

Cardio Training vs. Cardio Activity

Tennis is absolutely a cardio activity. Cardio training means you hold moderate-to-vigorous zones long enough to create adaptation. Both are valuable, but they’re not the same.

What Counts as Cardio Training?

Cardio training is sustained time in moderate or vigorous heart-rate zones—whether steady-state or interval-based. What matters is total time in zone. Interval training, like HupSix, alternates work and rest phases over 30 minutes, keeping your heart elevated long enough to build endurance and improve heart function. Short spikes without duration don’t deliver the same benefit.

How to Make Tennis Count As Training

Use interval structure similar to HupSix:

• Work: Hit against a wall or rally hard for 3–4 minutes. Move wide, shuffle, and keep the ball in play at a brisk pace.
  
• Rest: Easy walk or light bounce for 3 minutes.
  
• Repeat: 4 rounds. Track your zones with a chest strap heart rate monitor to confirm moderate-to-vigorous time.
  

In our wall-drill test, 15 minutes produced ~13 vigorous minutes—proof you can push tennis into training territory with structure.

Heat Can Skew Heart-Rate Numbers

When you train in high temperatures, your heart rate naturally climbs—not because you’re working harder, but because your body is trying to thermoregulate (cool itself). As core temperature rises, blood is redirected toward the skin to release heat through sweat and radiation.

That shift means less blood returns to the heart, so the heart compensates by beating faster to maintain the same cardiac output. This is called cardiovascular drift, and it often gives the illusion of higher intensity on a heart-rate monitor even when the actual workload hasn’t changed.

In other words, a hot-weather heart-rate spike doesn’t necessarily reflect improved fitness—it’s your body’s cooling system in action. Hydrate, train smart, and remember that heat stress ≠ cardio progress.

Why HupSix Helps Tennis Players

Players often tell us they feel quicker on their feet, react faster, and can rally longer after consistent HupSix training. We’ve noticed it ourselves when playing tennis, and others have said the same thing in basketball and flag football.

We don’t have lab data on that yet—unlike our heart-rate results—but the pattern keeps showing up. HupSix definitely trains coordination, reaction time, and agility. Those qualities transfer well to almost any sport that requires quick movement and focus.

As for why people are seeing this crossover benefit, we can only speculate. It could have to do with neuroplasticity—the brain’s ability to create new movement pathways—or simply better body control and timing from moving in sync with rhythm. Whatever’s behind it, it’s clear that people feel the difference.

When you start using HupSix and notice it changing how you move or play—whether that’s on the court, field, or anywhere else—we’d love to hear from you. The only way we’ll figure out what’s really happening is by comparing experiences. So please, drop us a note or comment and let us know what you’re seeing.

Bottom Line

Tennis is fantastic for skill and movement. If your goal is heart-health and stamina, pair tennis with structured cardio sessions. HupSix delivers that in 30 minutes—six rounds, guided instruction, and rock music that keeps you engaged.

Let’s Go

Try one class and wear a chest strap. If it isn’t one of the most fun and effective cardio workouts you’ve ever done, send it back—no questions asked.

Get the Gear

Want to Learn More About HupSix?

• HupSix vs TRX, Peloton, and Tonal: See how it compares
  
• Why the gear costs $240: What goes into it
  
• Is HupSix gear safe at home? Safety and setup
  
  

Risk-Free to Try

HupSix comes with a 30-day full refund. Plus, you have 12 months for a prorated return if life gets busy. Need help? Send us a video—our certified instructors give 1-on-1 tips anytime.