Is Tennis Good Cardio? (Garmin Heart-Rate Test)
Tennis is one of the most engaging full-body sports you can play. But is it enough cardio on its own, or do you need structured training to build real endurance? We tested it with Garmin HRM-Pro Plus chest straps to find out.
Quick Answer
Is tennis good cardio? Tennis builds skill and fitness, while cardio training builds stamina and endurance. Our Garmin heart-rate test shows why both matter. In our test, 30 minutes of tennis produced 13–16 total zone minutes. A 30-minute HupSix workout typically registers 40–50 zone minutes — over double the heart-training benefit in the same duration.
If your goal is stamina, heart health, or performance late in matches, tennis pairs best with structured cardio training.
Watch the Test
Stephanie compares 30 minutes of tennis vs a 30-minute HupSix workout using a Garmin HRM-Pro Plus.
Cardio Activity vs Cardio Training
This distinction matters more than people think.
Tennis absolutely counts as a cardio activity. You move, react, accelerate, decelerate, shuffle, and cut. But cardio training means staying in moderate-to-vigorous zones long enough for adaptation.
That adaptation is what:
- builds endurance late in matches
- improves recovery between points
- improves VO₂ and heart resilience
The CDC and AHA recommend 150 min/week moderate or 75 min/week vigorous, and vigorous minutes count double. Structured workouts that get you into moderate to vigorous heart rate zones is how you get there.
Why Tennis Falls Short For Cardio Training
Tennis has natural pauses:
- serves
- between-point resets
- switching sides
- ball pickup
- rally breakdowns
All of those interruptions pull you out of training zones. Skill-based sports tend to trade time-in-zone for movement quality, strategy, timing, and skill expression.
Competitive players solve this by conditioning off-court.
How to Make Tennis Cardio Training
You can push tennis into training territory with interval structure:
Work:
- 3–4 min hard rally or wall practice
- Side-to-side movement
- Quick reactions
- No stopping
Rest:
- 3 min slow bounce or walk
Repeat: 4 rounds
In our wall-drill test, 15 minutes produced ~13 vigorous minutes, proving tennis can deliver training if the structure forces intensity and continuity.
Wear a chest-strap monitor so you’re tracking actual zones, not guessing.
Does Tennis Count as Good Exercise Overall?
Absolutely. Tennis is an exceptional sport for:
- skills
- coordination
- movement quality
- balance and power
- fun and longevity
But as for cardio training, it’s inconsistent. Pairing tennis with structured cardio gives you both: the sport you love and the stamina to keep playing it well.
Bottom Line
If you love tennis, keep playing. It’s one of the most fun and engaging sports you can do. But don’t rely on it as your only cardio training.
For that, structured cardio wins — and HupSix delivers it in 30 minutes with guided rounds, original rock music, and resistance that keeps you engaged.
