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Belly Fat Workout for Golfers (+ Workout Video) 💪

I’ve been seeing more of the girlies picking up golf and I’m here for it.

You don’t have to be great at golfing to call yourself a golfer.

If you can putt you’re a golfer 🤣

Tackling belly fat can greatly enhance your golf game tho – and I’ve got just the workout to help you!

Shedding those extra inches around your midsection is not just about aesthetics, it’s also about improving your swing and overall performance on the course.

Get ready to tee off with confidence, knowing that this belly fat workout is tailored specifically for golfers like you.

Let’s turn those swings into wins. Ayeee!!! ⛳

Not losing belly fat? Take this instant quiz. Find out what could be blocking your progress

Belly Fat Workout for Golfers: How this Workout Works

It’s important to know that the way a workout is arranged is just as crucial as the individual exercises.

While jumping jacks are great for burning fat, for example, combining them with the right exercises in the right order is the key to seeing results.

As a Personal Trainer, I have assisted you in selecting the appropriate exercises and organizing them in an optimal sequence.

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This workout will increase your heart rate, target your largest muscle groups, and make you sweat, all of which indicate to your body to burn fat quickly and continuously.

Your side of the deal is to remain consistent and committed to doing the workout.

You can use the free workouts on my blog or sign up for a free trial to get more efficient guidance in video format.

Ready? Let’s do this!

Exercises in this Workout for Belly Fat

Belly Fat Workout for Golfers Exercise 1: Back taps

Back taps exercise demo

Want to avoid doing Back taps incorrectly? Try this Premium workout video. So you can be confident you’re not wasting any time. Try it free for 14 days.

Quick tips to do Back taps correctly.

  • Keep your shoulders relaxed and avoid arching your back during the back taps
  • Imagine you are clapping your shoulder blades togehter in the back, and you’ll get the idea of what your arms are supposed to be doing 🙂 Keep both arms parallel to the floor (as best you can)
  • Only move one foot away when the other lands
  • Ensure that the core is engaged throughout the exercise for better stability

Belly Fat Workout for Golfers Exercise 2: half burpees

half burpees exercise demo

Want to avoid doing half burpees incorrectly? Try this Premium workout video. So you can be confident you’re not wasting any time. Try it free for 14 days.

Quick tips to do half burpees correctly.

  • Start with a slower pace to begin with as you do the half burpee
  • Only increase the pace you move your feet back and forth when you feel comfortable
  • Breathing is essential – make sure to keep breathing all through (don’t hold your breath)
  • Always keep your legs hip-width apart to avoid putting too much pressure on any one leg
  • Engage your glute muscles as you stand up
  • Go for just a small hop no big jumping movements are needed for this exercise

Belly Fat Workout for Golfers Exercise 3: double high knees (low impact)

double high knees (low impact) exercise demo

Want to avoid doing double high knees (low impact) incorrectly? Try this Premium workout video. So you can be confident you’re not wasting any time. Try it free for 14 days.

Quick tips to do double high knees (low impact) correctly.

  • Focus on lifting your knees high enough to engage your core and get your heart rate up during double high knees
  • Keep your movements as fluid as you can Land on the balls of your feet and keep your knees slightly bent to absorb impact
  • Once you have the movement down, increase your pace
  • Keep your upper body stable and engage your abs to prevent excessive bouncing or swaying

Belly Fat Workout for Golfers Exercise 4: jump rope

jump rope exercise demo

Want to avoid doing jump rope incorrectly? Try this Premium workout video. So you can be confident you’re not wasting any time. Try it free for 14 days.

Quick tips to do jump rope correctly.

  • Keep your feet together, and your knees slightly bent throughout your jump rope exercise
  • Keep your elbows close to your body and use a small, circular motion to help generate momentum
  • Don’t jump too high off the ground. Instead, focus on making quick, low jumps
  • Focus on landing softly on the balls of your feet with each jump to reduce the impact on your joints
  • Look straight ahead as you jump. You can focus on a spot in front of you to help maintain balance and stability

Belly Fat Workout for Golfers Exercise 5: twist jacks

twist jacks exercise demo

Want to avoid doing twist jacks incorrectly? Try this Premium workout video. So you can be confident you’re not wasting any time. Try it free for 14 days.

Quick tips to do twist jacks correctly.

  • Focus on powering this movement with your hips
  • Do not bring your knees up too high; they should cross-over, not come up high
  • Let your arms swing loosely – think delicate happy ballerina 🙂
  • Keep your shoulders loose and relaxed as well Picture yourself wearing a beautiful dress and twirling in it that’s a great analogy for this exercise

3 Belly Fat Tips for Golfers

Reconsider takeout

Takeout isn’t bad – it’s very convenient in a pinch.

But if the goal is to reduce belly fat take out is not really something to rely on.

Those restaurants don’t always use ingredients that are supportive of your body and health goals.

Planning meals ahead of time is the best way to avoid ordering takeout too much.

It’s not always easy to plan meals for the week that are healthy and delicious – but it can be done.

Start by making a list of your favorite meals that you can make ahead.

Then, plan to make double portions of each meal so that you can freeze half and have ready-made meals for busy days.

When cooking, add extra vegetables to your dishes so that they are healthier and more filling.

Planning meals ahead of time will help you avoid unhealthy takeout meals and save you money.

Plus, you’ll be able to enjoy delicious home cooked meals prepared with fresh ingredients.

It’s a win!

Consider Eating Breakfast

While some people swear by skipping breakfast, others find that eating breakfast helps them stay energized and focused throughout the day.

Studies have shown that people who eat breakfast tend to have an easier time managing their weight.

This is because eating breakfast helps to keep us from over snacking and overeating later in the day.

If you’re not sure if breakfast is right for you, try experimenting and see what works best.

Audit Your Pantry

You don’t have to remove EVERYTHING “unhealthy” from your pantry.

Just do a quick audit to remove the worst offenders – you know the ones.

The cookies that are impossible to stop eating once we start.

The sweets that are hidden inside the flower vase from 7 years ago.

Lol

Removing unhealthy foods from your pantry is a great way to reduce temptation.

Chips and refined crackers can be replaced with healthier snacks like fruits and nuts.

Not only are these healthier, but they also contain vital nutrients like vitamins, minerals, and healthy fats that can help reduce belly fat.

So, if you’re looking to reduce your belly fat, do an audit of the pantry to set yourself up for success!

Belly Fat Workout for Golfers Frequently Asked Questions (FAQ)

What types of foods should I avoid when trying to lose belly fat?

Avoid everything that has taste and makes you happy and you’ll be good 😐

I’M JOKING! I’M JOKING!!! haha

Yes, some faves will have to go but it’s actually not that bad.

If you’re trying to lose belly fat, avoid these foods:

1. Deep fried, battered fries.

Fries are made out of potatoes – which is a carbohydrate energy source. Oil is fat – which is also an energy source. When you combine them, you’re making an energy + energy combo. Too much energy gets stored as fat. So – an easy way to avoid accumulating belly fat is to let go of deep fried battered potatoes.

Try a baked or boiled potato instead.

2. Orange juice

Oranges are great because the orange provides fiber.

However, when you strip the fiber to create orange juice, it becomes just another sugary beverage.

Skip the juice as much as possible and eat the actual fruit instead.

3. Apple juice (same reason as above). This logic applies to almost all juices. Ive just mentioned these two because they are the most common here in the States.

4. Bagged chips Things like doritos fall into this category.

To lose belly fat, you need highly nutritious foods and a caloric deficit.

I assure you that bagged chips are not highly nutritious.

And they are not designed to help you maintain a caloric deficit. Quite the opposite actually.

5. Alcohollllllll Yes, this is a big one.

Just say no. No to the beer. No to the wine. No to it all.

Alcohol is high in calories, stresses the cow out of your liver, and can slow down the body’s ability to burn fat.

Drink tea instead.

No, for real that’s what i do. I love green tea. Dandelion tea. Hibiscus tea. All of it.

I have a whole tea collection in my bedroom to keep me on the straight and narrow.

Can you combine cardio with other types of exercises to target belly fat more effectively?

Yes, it’s a wonderful idea to combine cardio with other types of exercises.

Specifically, you also want to be doing certain resistance and isometric exercises as well.

For example

1. Planks –

This is an isometric exercise that targets the core muscles, including the abs, obliques, and back muscles. Planks help you develop strength in your core. And massively increase the results you get out of your other exercises.

2. Crunches –

For those that don’t naturally have the “abs gene”, we actually have to do situps and crunches to develop those muscies.

When you hear someone say they got abs by cleaning up their diet alone, just know you are listening to someone that genetically doesn’t store a lot of fat on their belly like the rest of us.

3. Squats –

Surprised to see this on here? Dont be. Squats target the glutes, hamstrings, and quads, which are some of the biggest muscles in our bodies.

When these big muscles are strong and developed, they increase our metabolism. Which means we burn more calories just by existing.

Don’t sleep on squats even if your main goal is to get rid of excess belly fat.

4. Deadlifts –

Same logic as squats. This exercise targets the back muscles, glutes, and hamstrings. These are also massive muscles in the body.

Combine these kinds of exercises with cardio + correct eating and you’ll be on your way to your dream belly.

How often should I do these cardio exercises to get the best results?

The “official” answer from the CDC and the ACSM is to do 30 minutes of exercise, 5 days a week.

The “unofficial” answer (aka what I tell all my friends) is to follow this schedule. This is ideal for those who have fallen off their routine for 3 months or more (it happens to the best of us).

1️⃣: Exercise for 10 minutes ONCE a week for 2 weeks

2️⃣: Then increase to 10 minute workouts THREE days a week for 3 weeks

3️⃣: Increase to 30 minute workouts three days a week for 3 weeks

4️⃣: Evaluate whether you want to stay on step 3 for a while – or move on step 5

5️⃣: Increaase to 30 minute workouts 5 days a week

This is the build up I also use for myself. Most of the time, I get overambitious. I try to jump straight to step 3.

My life throws cold water in my face. And then i go back to follow the plan like i should have done in the first place 😅

Note: the CDC and ACSM also advise doing 2 days of resistance training a week.

I don’t bother mentioning this because it should already be included in a well designed program (like mine :)).

Can doing cardio exercises alone be enough to get rid of stubborn belly fat?

Stubborn belly fat is often associated with visceral fat, which is the fat that surrounds the organs in the abdominal area.

It is considered to be one of the most dangerous types of fat as it can increase the risk of chronic diseases like heart disease, diabetes, and more.

While cardio exercises can help burn calories and reduce overall body fat, they are not specifically targeted towards visceral fat.

So, relying solely on cardio exercises may not be 100% effective in reducing stubborn belly fat.

To achieve significant results, a combination of cardio and strength training exercises, along with a healthy diet, is recommended.

Strength training exercises, such as squats and lunges can help build muscle mass and increase metabolism, leading to a higher rate of calorie burn even at rest. Many studies have shown that a combination of exercise and diet is more effective in reducing visceral fat than exercise alone.

Also, a healthy diet that is rich in protein, fiber, and healthy fats, and low in processed and sugary foods, can also aid in reducing belly fat. Consuming fewer calories than the body needs can create a calorie deficit, leading to weight loss and a reduction in belly fat.

To summarize, while cardio exercises are great for burning calories, losing weight, overall fitness and health, they may not be enough to get rid of stubborn belly fat.

A combination of cardio, strength training, and a healthy diet is recommended to achieve significant results in reducing belly fat.

What are some common mistakes people make when trying to lose belly fat through cardio exercises?

When it comes to losing belly fat through cardio exercises, there are a few common mistakes that are easy to avoid. People that make these mistakes end up slowing down their progress so they’re really good to be aware of. Here are a few examples of mistakes to avoid:

1. Relying solely on cardio:

While cardio exercises can be effective for burning calories and melting away fat, they should not be the only type of exercise in your routine. Resistance exercises which target your core muscles are also important. You also want to be doing multi-purpose exercises like planks.

2. Overdoing it:

Some people make the mistake of thinking that the more cardio they do, the more fat they will lose. The thing is, too much cardio can actually backfire and cause burnout, rapid adaptation, and injuries. It’s important to find a balance between cardio and resistance exercises that allows you to make steady progress without wasted effort.

3. Relying on steady-state cardio:

Steady-state cardio like cycling at a consistent pace, can be effective for burning calories, but it is best to also have other forms of cardio in your routine. For example, i regularly include tabata cardio workouts in my program for this reason. It combines short bursts of intense exercise with periods of rest – similar to HIIT but less awful, more fun, and highly effective.

4. Nutrition Debt:

Nutrition debt is the mindset of “i’ll eat this now and burn it off later”. I don’t know if you’ve tried this before but it’s very hard to burn off anything we eat. It’s honestly easier and best to eat nutritious foods from the start. Eating a balanced, nutritious diet that is rich in protein, fiber, and healthy fats can support your weight loss efforts and help you to shed belly fat more quickly.

5. Focusing only on abs:

Core exercises like planks and crunches are PHENOMENAL for sculting and toning the abs. But they cannot – by themselves – remove belly fat. These exercises must be combined with cardio and resisance training to really see some fantastic results.

To sum up, cardio exercises can be an effective way to lose belly fat, but try to avoid these mistakes if you can.

It’s okay to be imperfect at this. Afterall, to err is human. Do your best to incorporate resistance training, variety, and healthy eating – and you’ll be on your way!

Workout Options (Belly Fat Workout for Golfers)

There are two workout options for belly fat in this post.

Regardless of the option you choose, please be sure to do a thorough warm up and cool down.

Here’s a good multi-purpose warm up that most people can easily do.

  • 20 sec jumping jacks
  • 20 sec squats
  • 20 sec lunges

Do twice.

For your cool down, I recommend doing your favorite gentle streches for at least 5 minutes.

Belly Fat Workout Video (Option 1):

Do you want to try a follow along belly fat workout?

Simply press play on the video below.

It’s only 10 minutes long. You’ll be done before you know it!

Workout Video: Cardio Tabata Workout \\ Burn Belly Fat

Belly Fat Workout (Option 2):

Do you want to try a self-paced belly fat workout?

I have you covered.

Follow the workout outline below.

Belly Fat Workout for Golfers: Workout Outline

⏩⏩ swipe right to see the next move

  • Belly Fat Workout for Golfers-Back taps exercise
  • Belly Fat Workout for Golfers-half burpees exercise
  • Belly Fat Workout for Golfers-double high knees (low impact) exercise
  • Belly Fat Workout for Golfers-jump rope exercise
  • Belly Fat Workout for Golfers-twist jacks exercise
 
Disclaimer: This or any other exercise program may result in injury. Always consult your doctor / physician before beginning this or any other workout or exercise program. By performing any of the exercises in this program or on this site, you agree to the full disclaimer and assume ALL risks of injury from doing so. Koboko Fitness is NOT responsible or liable for any injury or loss you may sustain by participating in this workout or any exercise program. Read the full disclaimer here before you begin.

Workout Instructions (1/2)

Do each exercise for 30 seconds. Take a 10 second break between each exercise.

  1. Back taps
  2. half burpees
  3. double high knees (low impact)
  4. jump rope
  5. twist jacks

Workout Instructions (2/2)

Once you complete all the exercises above as explained, take a 1 minute break, then repeat the exercises as follows

  1. twist jacks
  2. jump rope
  3. double high knees (low impact)
  4. half burpees
  5. Back taps

Once you complete this second round, congratulations! Your belly fat workout for golfers workout is complete!

Want another belly fat workout? Try this one

A few things to note:

  • Whenever there are 2 exercises shown side by side, one is a lower impact modification. Always go with the lower impact version if you are a beginner or have not exercised in a long time.
  • If I show an exercise that you do one leg (or arm) at a time, do the leg (or arm) shown for 15 seconds. Then do your other leg (or arm) for the remaining 15 seconds.

It’s easier for me to show you how to do it with just one arm or leg in this post. But if you’re doing my full-length follow along Premium workout videos, I always show both sides of every exercise.

Are You Ready to Make a Change?

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Belly Fat Workout for Golfers exercise

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