Table tennis (doubles)
Reps10 times
Calories burned35 kcal
LevelBeginner
Changing duration and load is available in our application
To perform the doubles exercise, players stand side by side and take turns hitting the ball, constantly moving in a circle or sideways. After each shot, a player must quickly step back or to the side, clearing space at the table for their partner. Physically, it resembles a continuous dance: one steps toward the table to attack, while the other moves behind them, preparing for the next return. The main challenge is coordinating movements to avoid collisions and always stay in an active ready position before each shot.
How to perform the exercise
10 times
35 kcal
Control your movement and do not rush.
01
Start position
Stand next to your partner in an active stance.
02
Alternation
Alternate hitting the ball while constantly moving.
03
Clearing space
After each shot, step back or aside instantly.
04
Syncing
Sync your movement so you do not collide with your partner.
05
Stance
Always be in an active stance before receiving.
06
Control
Focus on accuracy and stroke control.
Variants
Beginner
Play at a slow pace while learning to sync.
Middle
Keep a moderate pace, moving confidently.
Professional
Increase the speed and complexity of rallies.
Which muscles are working
The main load falls on the calves, quads, thighs and core muscles.
Benefits of the exercise
Balance
Improves reaction and coordination.
Strength
Trains the legs and torso.
Simply
Builds synchronized movement in a pair.
Contraindications
Acute knee or back pain.
Heart conditions without medical supervision.
Sharp movements without a warm-up.
Recommendations
Coordination
Play 30–45 minutes 2–3 times a week.
Technique
Move in sync and clear space for your partner.
