Cardio and Agility
The American Heart Association recommends a minimum of 30 minutes of cardiovascular exercise at least 5 to 7 days per week. But many golfers underestimate just how physical the game really is—and how important cardio and agility are to playing well and feeling great.
💚 Golf is More Physical Than You Think:
In a typical round, you may swing a club over 300 times, including practice swings.
You might walk up to 8,000 yards—that’s 4 to 5 miles on uneven terrain.
Each swing twists and rotates your spine, shoulders, hips, and wrists—over and over again.
Without proper conditioning, this repetitive stress can lead to fatigue, poor performance, or even injury.
🏌️♀️ Why Cardio and Agility Matter:
Cardiovascular fitness boosts your stamina so you can finish strong.
Agility is your ability to move quickly and smoothly with control—essential for balance during your swing, efficient transitions, and solid footwork.
Fit, flexible golfers hit the ball farther, straighter, and recover faster under pressure.
🔥 How CardioGolf® Helps:
CardioGolf® workouts combine low-impact cardio drills, golf-specific movement patterns, and agility exercises to simulate the dynamic demands of golf while improving your overall fitness. Our routines use tools like the CardioGolf® Fit Slope and Shortee Club to help you:
✅ Elevate your heart rate safely
✅ Improve quickness, balance, and coordination
✅ Build muscular endurance specific to golf movements
✅ Enhance your ability to shift weight, rotate efficiently, and recover faster
⛳️ You don’t have to spend hours in the gym. Just add short bursts of cardio and agility training into your week with CardioGolf® and you’ll begin to notice:
✔️ More energy on the course
✔️ Greater swing control
✔️ Better scores—and more fun!
💻 Press play today at tv.cardiogolf.com and bring your golf fitness to life.
#CardioGolf #GolfFitness #AgilityTraining #GolfEndurance #KarenPalaciosJansen #GolfCardio #StrongerGolf #PlayBetterGolf
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31-min Low-Impact Workout on Slope (010)
Low-intensity/low-impact exercises can be as beneficial as high-intensity/high-impact workouts but are far easier on the body.
Benefits of low-impact exercises-
1. Low impact workouts can burn as many calories as high impact workouts when they are efficient. In fact, you may burn more calories...
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14:51 min-Cardio and Swing Workout (011)
Swinging a club over and over again twists the neck, back, shoulders and arms unnaturally, the physical stress loads become substantial. Overall fitness and endurance play a critical role in the game. Stronger, fitter, more flexible athletes hit a ball further and straighter, have better touch ar...
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8:45 min Cardio and Endurance Quick Change of Direction Workout (012)
Golf, although not thought of a strenuous activity, requires a higher level of fitness than most people would think.
Firstly, in a single round, a golfer will swing an estimated average of 300 swings (including practice swings). And they may even walk eight thousand yards which is the equivalent...
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18-min HIIT Workout on the Fit Slope (013)
This workout routine is blend of low/medium impact exercises with swing drills to build endurance and stamina.
Equipment Needed:
The CardioGolf™ Shortee Club
The CardioGolf™ Slope
Modified if no equipment is available.
Order your equipment at CardioGolf.com.18-min Golf-Fitness HIIT Workout on ...
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11:11 min Cardio and Swing Blast Workout (014)
Golf, although not thought of a strenuous activity, requires a higher level of fitness than most people would think.
Firstly, in a single round, a golfer will swing an estimated average of 300 swings (including practice swings). And they may even walk eight thousand yards which is the equivalent...
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10:38-min Cardio/Endurance for Golfers-Orange Version (015)
Incorporating core strengthening exercises into your daily routine will not only help improve the efficiency of your golf swing, but will help you flatten your belly to look and move better.
Golf, although not thought of a strenuous activity, requires a higher level of fitness than most people wo... -
13-min Cardio to Improve Endurance Workout-Periwinkle Version (016)
Incorporating cardio and endurance exercises into your daily routine will not only help improve the efficiency of your golf swing, but will help you flatten your belly to look and move better.
Golf, although not thought of a strenuous activity, requires a higher level of fitness than most people...
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20-min Total Body Cardio Endurance Workout (017)
Equipment Needed:
CardioGolf™ Shortee Club
CardioGolf™ Slope
Modify if no equipment available.
Equipment available at CardioGolf.comThe Importance of Cardio and Endurance Exercise for Golfers-
The American Heart Association recommends that everyone reach a minimum of 30 minutes of some form... -
13-min Low Impact High Intensity Interval Training Workout (018)
The fitness industry has been doing HIIT workouts or High Intensity/Interval Training for years. Read about the benefits of HIIT Workouts.
Now there is something called LIHIIT or Low-Impact/High Intensity Interval Training which I recommend for my clients to get a great workout but to also help...
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13-min Workout to Stay Strong and Swing Freely (019)
1. step ups
2. side steps ups
3. alternate step ups
4. lunge and twist
5. lower body twist
6. golfer burpees
7. uphill slope
8. downhill slope9. full swings. Do 8 to 10 repetitions each. Repeat circuit twice. ⛳️⛳️
Check out Cardiogolf blog to learn about Seasonal Training for Golfers-
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6:48 min Stay Strong and Swing Freely Workout (020)
Today’s Cardiogolf workout will focus mainintaining strength and endurance in the lower body to stay strong throughout your round and to help improve rotation in the torso to swing freely.
Equipment needed: Shortee Club and the Cardiogolf Slope available at Cardiogolf.com.
In-Season Workout...
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20-min Cardio and Endurance Workout (021)
The Importance of Cardio and Endurance Exercise for Golfers-
The American Heart Association recommends that everyone reach a minimum of 30 minutes of some form of cardiovascular exercise 5 to 7 days per week.Golf, although not thought of a strenuous activity, requires a higher level of fitness ...
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10-min Cardio Blast Workout (022)
When most people think of exercise for golf, they think of doing a few stretches and maybe walking, to build endurance. Flexibility and endurance is important for golf, but these types of exercises don’t work on your core muscles; those muscles that are deep within your abdominals, back and hips....
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20:20 min Cardio and Sculpt Fusion Workout Featuring Dawn Synder (023)
Challenge your coordination, improve core strength and get your heart pumping with this fun fast moving 'old school step aerobics' routine with a CardioGolf twist designed by ACE Certified Group Trainer Dawn Synder.
About Dawn Synder:
University of Florida College of Pharmacy
ACE Certified Gro... -
8:30 min Cardio HITT (024)
The Importance of Cardio and Endurance Exercise for Golfers-
The American Heart Association recommends that everyone reach a minimum of 30 minutes of some form of cardiovascular exercise 5 to 7 days per week.Golf, although not thought of a strenuous activity, requires a higher level of fitness ...
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10-min No Equipment, Total Body Golf-Fitness Workout (025)
You can get a great workout even without equipment. This workout takes around 10 minutes. It is a great way to warm up before you play or practice. You can also repeat the circuit several times to intensify the work.
You may not have the time to train like an elite athlete, but by simply addi...
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35:27 min Total Body/Groove Your Swing Workout (026)
As we age, the core muscles along with the rest of the muscle groups, being to decrease in mass. Subsequently, we loss strength, gain body fat, and develop muscular and postural imbalances.
Incorporating core strengthening exercises into your daily routine will not only help improve the efficien...
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10-min Cardio Kick Workout (027)
The Importance of Cardio and Endurance Exercise for Golfers-
The American Heart Association recommends that everyone reach a minimum of 30 minutes of some form of cardiovascular exercise 5 to 7 days per week.Golf, although not thought of a strenuous activity, requires a higher level of fitness ...
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7-min Cardio and Endurance Workout (028)
This workout is designed for golfers who want to do something to maintain their strength, flexibility and endurance during the golf season, but don't want to get too muscle bond or sore. These workouts are perfect for golfers to do once or twice a week to stay strong and swing freely.
CardioGol...
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7:02 min The CardioGolf™ Slope Cardio/Endurance Workout (029)
Incorporating cardio and endurance exercises into your daily routine will not only help improve the efficiency of your golf swing, but will help you flatten your belly to look and move better.
Golf, although not thought of a strenuous activity, requires a higher level of fitness than most people...
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30-min Total Body Workout (Cardio 030)
Cardio, Core and Strength for Golfers (Not Just for Golfers)
When most people think of exercise for golf, they think of doing a few stretches and maybe walking, to build endurance. Flexibility and endurance is important for golf, but these types of exercises don’t work on your core muscles; thos...
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35:37 min Cardio and Stretch Circuit (031)
The Importance of Cardio and Endurance Exercise for Golfers-
The American Heart Association recommends that everyone reach a minimum of 30 minutes of some form of cardiovascular exercise 5 to 7 days per week.
Golf, although not thought of a strenuous activity, requires a higher level of fitness...
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6:44 min Golf-Fitness Circuit (032)
Golf-Fitness Workout:
Do 6 to 10 repetitions of each exercise:
Do 2 to 3 rounds of the circuit.
Repeat 2 to 3 times.
Equipment needed:
The CardioGolf™ Slope
The CardioGolf™ Shortee
Modify if no equipment needed.Golf-Fitness Workout:
Forward Lunge Repeater with Twist on Slope
Backswing on Up Slo... -
36-min Total Body and Swing Workout (Cardio 034)
A new way to practice: CardioGolf™ – Complete Video Access Subscription includes golf-specific workout routines and swing drills to help golfers of all levels improve their swing technique and get a great workout at the same time.
Making practice swings instead of hitting balls is a better way t...
