By combining resistance exercises with cardio, this high-intensity interval training (HIIT) workout combines 30-second bursts of activity with 10-second rest periods to build strength and endurance.

“If you can get through a session like this,” says Roxanne Sammel, “it gives you confidence on court that you have that extra bit in the fuel tank.”

Walk in and out of a plank

Start from standing and place hands on the floor. Walk your feet out backwards into a plank position, keeping your legs straight. Arms can be straight, or for an easier version take your elbows to the ground. Hold the position and then walk back to standing. Repeat for 30 seconds. 

Benefit: Builds core, arm and leg strength 


Lateral lunge 

Start with your feet together in a standing position. Lunge out to the left side, squeezing your glutes. Keep low and hold the lunge. Squeeze the glutes and step back to the centre. Repeat on the other side, alternating for 30 seconds. 

Benefit: Works on posture, strengthens the glutes and quadriceps 



Start from a standing position and jump up before crouching, placing both hands on the ground and shifting both feet back into a plank position. Bring legs back forward and jump back up. Repeat as many times as possible in 30 seconds. 

Benefit: Cardio exercise and builds explosive strength 


Plank with a twist 

Start in a plank position with arms straight. Take your left arm up, twist and look up to the sky. Bring the hand down. Twist with the right arm up to the sky and look up. Bring the left hand down. Be sure to keep the hips as square as possible. 

Benefit: Core stability. Works obliques. Good for balance. Builds arm strength 


Side-to-side press-up 

Start in a press-up position with your hands close together. Move your right arm out to the side, perform a press up. Bring your right arm back to the middle. Move left arm out to the side and repeat on the other side. Keep going for 30 seconds. 

Benefit: Works the core, triceps and chest muscles 


Crab walks 

Start in a squat position and keep knees at right angles throughout the exercise. Walk sideways to your left for 10 steps and then 10 steps to the right. Keep going for 30 seconds. You can make this exercise harder by placing an elastic resistance band around your knees or ankles. 

Benefit: Fires the glutes 


Ski jump 

Choose a space about as wide as a tramline on a tennis court. Stand on the left and then hop to the other side. Hold the position on your right foot on the other side and touch your right knee with your left hand. 

Repeat on the left. 

Benefit: Balance, power, stability, explosive movement 


Step up 

From standing, lunge back with your left leg, keeping the torso upright. Lift your left leg up onto the step (keeping your knee behind your toes), and drive the opposite leg through and lift the knee up. Repeat on the other side. Keep going for 30 seconds 

Benefit: Quad strength, glutes and balance 


Running side to side 

Create a gap to run between that is about 10 paces wide. Run between the markers, using side steps, ensuring you touch the marker at each side. Make sure you push off strongly at each change of direction.page1image38400

Benefit: Agility and change of direction 


Quick step

Using a bench or the first or second step, step up and back as many times as you can in 30 seconds. The purpose is to raise your heart rate after resistance exercise and to work on your cardiovascular system. 

Benefit: Gets the heart pumping 



This article originally appeared in tennishead Volume 7 Issue 2. For more great features, in-depth gear reviews and stunning images subscribe to tennishead today.