Tennis can support weight loss because it combines running, stopping and swinging into an interval-style workout. Singles burns more energy than doubles, and playing several times a week alongside a balanced diet can help manage weight.
Estimated calories per hour
| Activity | Approx. calories (70 kg / 155 lb adult) |
|---|---|
| Doubles | 300 to 400 |
| Singles, recreational | 400 to 600 |
| Competitive singles | 600 or more |
| Cardio tennis class | 500 to 700 |
Tips to get more from tennis
- Play singles or cardio tennis for higher intensity.
- Aim for three sessions a week.
- Add strength training twice a week.
- Stay hydrated and plan balanced meals.
- Warm up to reduce injury risk as you increase activity.
This article is general information, not medical advice. Check with a doctor or qualified professional before starting a new exercise program, especially if you have an injury or health condition.
Frequently asked questions
Is tennis good exercise for weight loss?
Yes. It raises the heart rate in bursts and burns a meaningful number of calories, especially in singles.
How many calories does an hour of tennis burn?
Roughly 300 to 600 or more, depending on body weight, intensity and whether you play singles or doubles.
Is tennis enough on its own?
Diet and sleep matter too. Combine regular play with balanced eating for the best results.
