About Cardiogolf

Cardiogolf is a series of golf-specific workout routines that combine swing drills and exercises. Cardiogolf accommodates golfers of all skills and fitness levels. All you need to preform Cardiogolf is a 4 x 4 square foot space for each golfer to do the exercises and swing the Cardiogolf ‘Shortee’ club and ‘Slope’. Some of the exercises will require a regular golf club, small hand weights, stretch bands or medicine balls, but all the exercises can be modified if no equipment is available.

The Cardiogolf workout routines are based on ‘interval circuit training’ or HIIT (high intensity interval training) where golfers do doing a variety of exercises or a “circuit”. Cardiogolf provides simple fitness routines that exercises combining cardiovascular endurance and strength exercises with golf- specific exercises and drills.

Regular cardiovascular exercise generally consists of one movement performed at a slow and steady pace over a long period of time and only works on cardiovascular endurance. Interval circuit training consists of short bursts of intense exercise followed by recovery periods, which can help build endurance, strength and flexibility because of the variety of exercises and movements.

Combining strength and cardiovascular exercise into an interval circuit or HIIT can be more beneficial than cardiovascular or strength training alone because the intensity of the exercises raises the resting metabolism, which can help burn more calories in less time.

Interval circuit training or HIIT prepares the body for “burst” sports, such as golf, that require an intense amount of activity in a short amount of time.

Interval circuit training  or HIIT can be less intimidating than a long cardio workout because a person is doing short exercise bursts of 20 to 40 seconds of several different exercises instead of 40 to 60 minutes of only one exercise.

An interval circuit is easy to perform at home, in a hotel room or at a gym. This form of exercise cuts workout time by nearly half.

Fitness Level and Intensity Scale

Each golfer should work at their own pace. Choose an intensity level based on the current fitness level of the golfer.

Par Level-Beginner level or someone who has not exercised for over one year.

Birdie Level-Average to above average fitness level who exercises 2 to 3 times a week.

Eagle Level-Above average to advanced fitness level who exercises on a daily basis.

Interval Exercise Time

Par Level-20:40

Repeat each interval exercise for 20 seconds without stopping, rest for 40 seconds. Perform slow, rhythmic movements with little to no impact. Keep the exercises low impact. Keep one foot planted on the ground at all times. Golfers should be able to carry on a conversation easily.

Birdie Level-30:30

Repeat each interval exercise for 30 seconds without stopping, rest for 30 seconds. Perform moderately paced movements with low to medium impact. Make movements bigger and faster. This is moderate to low impact. Golfer can get some air under their feet if they feel comfortable. Golfer should be able to carry on a conversation, but breathing should be getting heavier.

Eagle Level-40:20

Repeat each interval exercise for 40 seconds without stopping, rest for 20 seconds. Do faster, larger movements; move as fast as possible, getting air under feet. It should be difficult to make conversation.

Frequency Scale

Par Level-Repeat interval circuit one to two times.

Birdie Level-Repeat interval circuit two to three times.

Eagle Level-Repeat interval circuit up to five times.

Click here to get your own Cardiogolf Shortee Club and Slope

• Stand in front of Slope in a shoulder width stance.
• Step up onto the middle of the Slope with one foot then place the other on Slope, then step off to floor.
• Return to start position.
• Repeat alternating stepping on and off the Slope.
• Par Level: Do interval exercise for 20:40.
• Birdie Level: Do interval exercise for 30:30.
• Eagle Level: Do interval exercise for 40:20.