Athletes and trainers are always looking for new ways to kick the burn factor up a notch or two. Cardio tennis is the latest example of this never ending quest, a high-energy hybrid that incorporates tennis-inspired drills with aerobic-style musical prompting and tennis skill instruction.

“The idea behind cardio tennis was to give the fitness-crazed person an opportunity to try out tennis in a fast-paced, fun atmosphere instead of the basic clinic. The reason to do it is to get in better shape and at the same time learn the game of tennis,” explains Mark Fairchilds, United States Professional Tennis

Association (USPTA) national board of directors, vice president and the director of tennis at the Modesto Fitness and Racket Club.

While class content varies from instructor to instructor most cardio tennis sessions run from an hour to an hour-and-a-half in length, are group-based and led by a tennis pro. In general, the workout is broken up into a warm-up (five to 10 minutes of stretching and light cardio), cardio workout (30-50 minutes of drills that can include anything from crunches to three-on- three play, consistent rallying and volleying of the ball) and cool down (five to 10 minutes).

In cardio tennis there’s no strict format, just the constant pressure to stay moving and keep your heart rate up.

“The purpose is to hit a lot of tennis balls in the session and constantly be moving your feet. We have many different levels of players in our session at the same time. If you enjoy hitting tennis balls, want a great work out, you are welcome to participate (age, sex, ability are not an issue). …The main benefits of our program are fun and fitness. We have, however, seen our repeat participants who are decent players show improvement in their strokes, footwork, and definitely their stamina,” says Will Hoag, USPTA master professional and director of tennis at Coral Ridge Country Club in Fort Lauderdale, Florida.

Cardio tennis’s mix of high-impact cardio with short pauses makes it an effective form of interval training.

“Cardio tennis can be interval training or other things depending on the goals of the instructor. The benefits are increased endurance, flexibility and agility, faster reflexes, better footwork and hopefully a better tennis game,” says Fairchilds.

According to Paul Collins (www.thebodycoach.com), an award-winning fitness instructor in Australia, interval training is an excellent way to vary one’s workout regime and condition your body to work at a higher heart rate level.

“Interval training provides the stimulus the body needs for fitness improvements to occur. The body and heart is made to work at different rates and adapt. Overtime, the body becomes more efficient at removing lactic acid build-up allowing an athlete to work longer and harder when in competition.”

Drill work can be a bit intimidating to the inexperienced participant, but Hoag is quick to dismiss any concern on the part of the beginner.

“I personally don’t feel it is hard (in regards to being able to make contact with the tennis ball and follow along with the format) at all, but it does test what type of shape you are in during each session…all types of players participate men and women, beginners, intermediates, and advanced players, young and old,” offers Hoag.

Cardio tennis is offered at many clubs and tennis centers (see www.cardiotennis.com to find classes in the U.S.) and can cost from $10 to $15 per class. Enthusiasm, workout clothes and proper footwear are all you need to participate.

Hoag suggests wearing tennis shoes because of the increased support they provide when it comes to changing direction quickly.