A 20-Minute Cardio Workout to Boost Your Pickleball Game

Put your best foot (and swing) forward on the pickleball court with these aerobic-focused moves. 

Whether it’s limited access to equipment, fear of injury, or the intimidation that comes with trying something out of your comfort zone, finding new athletic hobbies as an older adult is no simple feat. 

But there’s one fast-growing sport that’s easy to pick up for just about anyone: pickleball. 

Pickleball combines elements of tennis, badminton, and ping-pong, according to USA Pickleball. The sport can played as doubles or singles, indoor and outdoor. Games last 15 to 25 minutes, and multiple games are typically played in a row. (Learn the basics to get started playing pickleball here.) 

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The Heart Health Benefits of Pickleball 

In addition to being fun, pickleball packs a considerable cardiovascular punch. A 2022 Journal of Aging and Physical Activity study suggests that pickleball can provide an effective aerobic workout, particularly for seniors. 

Researchers in the study fitted heart rate monitors on 53 pickleball players between ages 29 and 73 (though the majority of participants were middle-aged or seniors). The average heart rate for participants hovered at roughly 70 percent of their estimated maximum heart rate during play, which toes the line between moderate- and vigorous-intensity aerobic exercise, according to the American Heart Association. 

(FYI: The Physical Activity Guidelines for Americans, 2nd edition, recommends all adults get 150 minutes of moderate-intensity aerobic exercise weekly, or 75 minutes of vigorous-intensity exercise.) 

Another major bonus, particularly if you have a condition like high blood pressure (hypertension): A 2021 Injury Epidemiology report noted that participation in pickleball came with a reduced risk of heart attack compared to tennis, a similar sport. 

How to Use the 20-Minute Cardio Circuit for Pickleball Play 

Pickleball is an aerobic-focused exercise. That means the best way to get better at the shuffles, sprints, and leaps that are part of the game is to engage in regular cardio workouts.  

Commit to this 20-minute cardio circuit 2 to 3 times per week, in addition to your regular pickleball sessions, to help you play the sport faster, stronger, and for longer. 

All you need are comfortable sneakers and open floor space to move. Place yourself near a wall or sturdy piece of furniture for support, if needed. Keep some water handy to sip on.   

As always, safety is key. Get your doctor’s OK before beginning a new exercise program. The exercises here may be different or more advanced than those you’ll experience in a SilverSneakers class. If you have a chronic condition (including osteoporosis), balance issues, or injuries, talk to your doctor about how you can exercise safely.  

Don’t miss the Limited Edition: Pickleball Training class through SilverSneakers LIVE! This April, enjoy a full-body workout while picking up some playing tips. View the schedule and RSVP here. 

Begin with a 5-minute warmup. Try the 5-Move Shakeout Routine here. 

Exercise #1: Alternating Toe Taps  

How to do it:

1. Stand tall with your head and chest up, and your arms bent at your sides. 
2. Shift your weight to your right foot and tap your left foot’s toes on the ground in front of you. 
3. Return your left foot back to the starting position, shift your weight onto that foot, and tap your right toes to the front.  
4. Continue alternating your feet and pumping your arms. 
5. Perform exercise with all-out effort for 40 seconds.  
6. Rest 20 seconds before moving to the next exercise. 

Exercise #2: Standing Mountain Climber  

How to do it:

1. Stand tall with your head and chest up, and your arms bent at your sides.  
2. Bring your fists up to shoulder height. 
3. Keeping your torso upright, lift one knee at a time. As your knee comes up, bring your fists down to meet your knees. 
4. For more of a challenge, try one of the other variations demonstrated in the video. 
5. Perform exercise with all-out effort for 40 seconds.  
6. Rest 20 seconds before moving to the next exercise.  

Exercise #3: Step Out and In  

How to do it:

1. Stand tall with your feet about hip-width apart and your arms at your sides, palms facing in. 
2. Bend your elbows to bring your hands near your shoulders. 
3. From here, step your right foot out to the side as far as is comfortable and push your hips back slightly to lower into a shallow squat. 
4. At the same time, straighten your arms. 
5. Push through your right heel to step your right foot back in and bend your elbows to return to your starting position. 
6. Continue alternating side to side with all-out effort for 40 seconds.  
7. Rest 20 seconds before moving to the next exercise.  

Exercise #4: Step Out and In with Calf Raise  

How to do it:

1. Perform the exercise above, adding a calf raise with both legs when returning back to your starting position.  
2. Continue with all-out effort for 40 seconds.  
3. Rest 20 seconds before moving to the next exercise.  

Exercise #5: Low Jacks with Arms Out Front 

How to do it:

1. Stand tall with your head and chest up, and your feet about hip-width apart. 
2. Raise your elbows about chest height and reach them behind you slightly to engage your back. 
3. From here, keep your elbows lifted as you extend your hands out in front of you. 
4. At the same time, tap your right foot out to the side. 
5. Return to your starting position. 
6. Continue to reach your hands forward and back as your alternate toe taps out to the side with all-out effort for 40 seconds.  
7. Rest 20 seconds before moving to the next exercise.  

Exercise #6: Skater Step  

How to do it:  

1. Stand with your feet hip-width apart.  
2. With control, step one foot behind you at a slight angle, landing on the ball of your foot with your hips and knees bent slightly.  
3. You can step back as little or as much as comfortable for you. Let your arms swing gently and naturally. 
4. Still with control, return your foot to the starting position.  
5. Repeat on the opposite side.  
6. Continue alternating with all-out effort for 40 seconds.  
7. Rest for 40 to 60 seconds.  

Repeat the circuit for 2 more rounds.  

Finish with a 3–5 minute cooldown. Try the post-workout stretches found here.  

Recommended reading: 
3 Best Exercises to Improve Your Pickleball Game
6 Best Exercises to Do Right Before You Play Pickleball
5 Hidden Health Benefits of Pickleball 

See our sources:
Pickleball basics: USA Pickleball
Cardiovascular benefits of pickleball: Journal of Aging and Physical Activity
Target heart rate and estimated maximum heart rate for older adults: Centers for Disease Control and Prevention & American Heart Association
Physical activity guidelines for older adults: The Physical Activity Guidelines for Americans, 2nd edition
Pickleball and heart attack risk (compared to tennis): Injury Epidemiology  

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