Ladder: 13 strict burpees (chest to ground), 13 KB swings; then 12/12 etc all the way to 1. Record your time, and try beat it next time out.
Quick workout to do at home, but you'll know you've been working, believe me.
There's an element of the HIIT fad which is a bit like five-minute abs. People are drawn to quick fixes, and don't like being told they need to put in the work.
EDIT: should have put 'HIIT' in inverted commas, because the popular conception of HIIT as do a few half-assed sprints is far from the...
Umm, which days do I play 2 hours of hard tennis? Guess the easy run days...
This is all dandy if you're doing nothing else and already have a solid running base, but is of no relevance to the topic, which is tennis conditioning.
I disagree with the consensus. You should be doing both. I know everyone these days has a huge thing for HIIT, but really, it's not magic. It's a different mode of training than good old boring cardio; it's not meant to replace it.
With correct form you'll be fine. Not fine; sorry, didn't use correct form.
The above is a common, but vacuous statement. Lift enough heavy stuff, something is likely to go wrong, obviously. But it's OK, someone on the internet says it's on you.
I would say working your legs with heavier weights would be beneficial in the off-season, though arguably working muscular endurance is more important than putting up big numbers. I guess trying to do 50 squats with 1x bodyweight in as few sets as possible is more beneficial than chasing a 2x BW...