CardioGolf® 9-Minute HIIT Workout for Golfers

This 9-minute High-Intensity Interval Training (HIIT) workout is designed to elevate your heart rate, challenge your endurance, and improve your golf performance. It’s perfect for golfers looking to add a burst of cardio to their routine, but be warned—it’s intense! If you’re just starting or need to adjust, modifications are encouraged to match your fitness level.

Why Cardio is Great for Golfers:
Golf might not seem like a cardio-heavy sport, but improving your cardiovascular fitness can significantly enhance your game. Cardio builds stamina, so you can maintain focus and energy throughout a long round. It also strengthens your heart, improves circulation, and enhances recovery between swings and shots. A fitter golfer performs better under pressure, whether it’s a long uphill walk or a decisive putt on the 18th green.

Equipment Needed:
CardioGolf® Slope
(No Slope? No problem! Modify exercises on a flat surface or use a small platform for incline variations.)

Workout Overview:
This quick, high-energy workout features dynamic movements to build strength, coordination, and endurance—all while mimicking golf’s physical demands.

Jogging – Warm up your body with light jogging in place.
Jumping Jacks – Elevate your heart rate and activate full-body movement.
Forward Kick and Lunge – Engage your core and build balance while mimicking golf swing movements.
Side Jogging – Improve lateral stability and agility.
Soccer Tap – Strengthen coordination and rhythm.
Side-to-Side Step – Enhance side-to-side mobility, key for rotational swings.
Straddle Jog – Focus on lower-body strength and quick footwork.
Knee Drive Hop – Build power in your legs and core for explosive swings.
Plyo Jump – Train dynamic power to add distance to your shots.
Golfer Burpees – A golf-specific twist on traditional burpees to develop strength, cardio, and endurance.