Which muscles does the tennis work?

The tennis mainly works your cardio. It also involves your shoulders and quadriceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the tennis in SweatByte?

Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Tennis: how to do it and muscles worked

The tennis mainly works your cardio, with help from your shoulders and quadriceps. You need simple equipment.

Muscles worked

Main

Cardio

Helping

How to do the tennis

1
Warm up with 5 to 10 minutes of jogging, shoulder circles and trunk twists. Hold the racket with a firm but relaxed grip and stand with feet wide and knees bent.
2
Use small split steps to move to the ball, then turn your hips and shoulders and swing through the ball with a smooth, full follow-through. Hit with your whole body, not just your arm.
3
Return to the middle of the baseline after each shot.

Form tip: Avoid gripping too tightly, which strains the elbow. Warm up the shoulder before serving hard overhead shots.

Common questions

Which muscles does the tennis work?: The tennis mainly works your cardio. It also involves your shoulders and quadriceps.
What equipment do I need for the tennis?: You need simple equipment.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the tennis in SweatByte?: Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More cardio exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.