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Saturday, July 13, 2024

10 Punching Bag Workouts to Boost Your Fitness 


Round 3 (3 minutes): The fifth and final round combines all the punch combinations you’ve learned so far into longer combinations. You’ll finish up with some sit-ups, leg lifts, roll pushes, ankle grabs, and bag grabs to cool down.

This 20-minute boxing heavy bag workout using an outshock punching ball is best for beginners. There will be 30-60 seconds of rest after each set of exercises.

What Is a Punching Bag Workout?

Each set consists of a combination of punches focused on either speed or power, with 10 seconds of work followed by 10 seconds of rest.  Round 2: There are many benefits of a heavy bag workout, and we take a look at them here!

Benefits of Punching Bag Workouts

Intensity level: Start with lower intensity and increase with each new round. This 10-minute cardio heavy bag workout is designed to challenge your cardiovascular fitness, build your endurance, and improve your overall boxing skills. Equipment needed: A heavy bag and boxing gloves. The warm-up consists of 3 sets of exercises to get your heart rate up and your muscles ready. Here are the warm-up exercises, The workout lasts for about 30 minutes. It includes a warm-up and cool-down. It consists of five rounds, each lasting for two minutes. The workout consists of 8 rounds, with each round lasting 1 minute and a 20-second break in between. This workout can be done at home, so all you need is a heavy bag, gloves, and some space to punch. A punching bag workout is a type of exercise that involves using a heavy bag as a target to punch and kick.

10 Best Punching Bag Workouts

This 30-Minute Boxing Heavy Bag HIIT Workout is designed to help you sweat, burn excess body weight, and improve your boxing skills.

1. 30-minute Heavy Bag HIIT workout

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Most EFFECTIVE 30 Minute Boxing Heavy Bag HIIT Workout

It’s important to use proper form and technique throughout the workout to avoid injury. This workout can be modified for different fitness levels by adjusting the speed, power, and number of repetitions. They are a popular form of exercise among boxers and martial artists. Still, they can also be done by anyone looking for a challenging and effective workout that engages the whole body. Round 2 (3 minutes):

  • 1 minute of 1-1-2 (left jab, right cross, left hook)
  • 1 minute of 2-5-2 (right cross, left uppercut, right cross)
  • 1 minute of 3b-2-2b-3 (left hook to the body, right cross, left hook to the body, left hook to head)
  • 1 minute of freestyle inside work (work on the inside of the bag, mixing up punches)
  • 1 minute of 4-6-3 (left uppercut, right uppercut, left hook)
  • 1 minute of split lunge bag push (alternating split lunge with push on the bag)

Hitting a punching bag can be dangerous if not done correctly. Here are the safety measures that you need to take. 

2. Heavy Bag Workout (10-Minute Follow-Along Boxing Workout)

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Heavy Bag Workout | 10 Minute Follow Along Boxing Workout

The punching bag cardio workout is 16 minutes long and consists of 8 sets, each lasting 2 minutes. The workout is designed to help you develop explosive speed and power in your punches. Improved cardiovascular health – Punch bag training is a great form of aerobic exercise that can help improve your cardiovascular health by strengthening your heart and lungs. Cool-down (5 minutes)

  • Round 1: Warm Up – Start with some light punches to warm up your body and get your blood flowing.
  • Round 2: Only Jabs – Focus on your jab technique while keeping your rear hand up to protect your face.
  • Round 3: Only Crosses – Work on your cross technique while keeping your lead hand up to protect your face.
  • Round 4: Combo 1-2-3H-3B – Throw a powerful combination of punches, including a left jab, right cross, left hook, and right hook to the body. Remember to keep your hands up to protect yourself.
  • Round 5: 4 Short Hooks – Focus on your hook technique and alternate between left and right hooks.
  • Round 6: 1-2 – Practice your speed by throwing a quick jab-cross combination when the instructor says “go.”
  • Round 7: 2-4-6-8-10 – Push yourself with a combination of straight punches, starting with 2 punches and increasing to 10 punches.
  • Round 8: Non-stop Punches – Finish the workout with some light and easy punches to cool down your body.

Punching bag workouts offer a fun and challenging way to improve your fitness and overall health.

3. Heavy Bag Boxing Workout for Beginners

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The Perfect Heavy Bag Boxing Workout for Beginners

Round 2 (3 minutes) Warm-up: Here we will cover some of the best punching bag workouts. We will also look at their benefits and some tips to avoid injury. Read on to find out more about our great punch bag routines! Basic Punching Combinations (5 minutes) Basic Punching Combinations (5 minutes)

  • Round 1: Start with 30 seconds of high-intensity punching on the punching bag with your dominant hand. Follow this with a 30-second rest.
  • Round 2: Repeat the same high-intensity punching with your non-dominant hand for 30 seconds, followed by a 30-second rest.
  • Round 3: Alternate high-intensity punches with both hands for 30 seconds, followed by a 30-second rest.
  • Round 4: Do 30 seconds of high knees while punching the bag, followed by a 30-second rest.
  • Round 5: Perform 30 seconds of jab-cross combinations with both hands, followed by a 30-second rest.
  • Round 6: Do 30 seconds of uppercuts with both hands, followed by a 30-second rest.
  • Round 7: Finish with 30 seconds of all-out punching with both hands, followed by a 30-second rest.

It is a full-body workout that includes a variety of punches and movements to build strength, speed, and endurance. The workout aims to improve cardiovascular health, endurance, and boxing skills. Stress relief – Punching bag workouts can be a great way to release stress and tension, helping to improve your overall mental health and well-being.

9. 4 Round Boxing Workout At-Home

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4 Round Boxing Workout At-Home

Round 5: Steps: Cool down: End the workout with a 1-2 minute cool-down by slowly punching the bag while gradually decreasing the intensity until your heart rate returns to normal. Warm-up (3 minutes) Round 1 (3 minutes) Warm-up (3 minutes)

  • Jog in place for 1 minute
  • Jumping jacks for 1 minute
  • Shadowboxing for 1 minute
  • High knees for 1 minute
  • Butt kicks for 1 minute

For me, this is the best punching bag workout as it’s intense but also a lot of fun, with plenty of variety. 

  • Jab-cross for 30 seconds
  • Jab-cross-hook for 30 seconds
  • Jab-cross-hook-uppercut for 30 seconds
  • Freestyle punching for 30 seconds

Round 1 (3 minutes):

  • Alternating hooks for 30 seconds
  • Alternating uppercuts for 30 seconds
  • Jab-cross-slip-jab-cross for 30 seconds
  • Freestyle punching for 30 seconds

It is important to maintain proper form and technique throughout the workout. The workout is suitable for intermediate to advanced boxers who already have some experience with heavy bag training.

  • Jab-cross-hook-uppercut-duck for 30 seconds
  • Alternating uppercuts while shuffling feet for 30 seconds
  • Alternating hooks while shuffling feet for 30 seconds
  • Freestyle punching for 30 seconds

Cool Down (2 minutes)

  • High knees for 30 seconds
  • Burpees for 30 seconds
  • Shadowboxing for 30 seconds
  • Freestyle punching for 30 seconds

This 4 Round Boxing Workout is a high-intensity boxing workout and is one of the best punching bag workouts to lose weight.

  • Punching across the body for 1 minute
  • Point to the stars and rotate for 1 minute
  • Light lat stretch for 1 minute
  • Leg spread opposite hand, opposite foot for 1 minute
  • Heel down, toe up for 1 minute

Punching bag workouts can help build muscle, especially in the upper body and core. The repetitive movements of punching and kicking engage the muscles in your arms, shoulders, chest, back, and abs.

10. 20-Minute Punching Bag Workout

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20 Minute Punching Bag Workout

This is another brilliant heavy bag workout routine. It involves 4 two-minute rounds with 1-minute rest for beginners, 3-minute rounds for more experienced boxers. Increased muscle tone and strength – Punching bag workouts engage your entire body, helping to tone and strengthen your muscles, especially in the arms, shoulders, and core. Round 1: Straight Punches at 50-75% Intensity (2 minutes) Steps:

  • Jumping jacks (30 seconds)
  • Shadowboxing (30 seconds)
  • High knees (30 seconds)
  • Shadowboxing (30 seconds)
  • Butt kicks (30 seconds)
  • Shadowboxing (30 seconds)
  • Rest for 30 seconds.

The second round focuses on adding hooks to your punch combination and some mountain climbers and burpees to really get your heart pumping.

  • Jab, cross, hook, hook (repeat for the entire round)
  • Rest for 30 seconds.

Slowly walk around or stretch to cool down your muscles.

  • Jab, cross, slip, hook, cross (repeat for the entire round)
  • Rest for 30 seconds.

This kickboxing workout with bag is best for people who want to improve their cardiovascular fitness and overall body strength. It is also suitable for those who want to learn basic boxing skills and techniques.

  • Jab, cross, lead uppercut, cross, lead hook (repeat for the entire round)
  • Rest for 30 seconds.

Table of Contents

  • Jab, cross, hook, slip, cross, lead uppercut (repeat for the entire round)
  • Rest for 30 seconds.

Reaction Drills (4 minutes)

  • Shadowboxing (1 minute)
  • Stretching (4 minutes)

Tips For Doing Punching Bag Workouts Safely and Avoiding Injury

Remember to keep your hands up throughout the workout and practice good form to avoid injury. By incorporating these workouts into your fitness routine, you can challenge your body and mind while also having fun and releasing any built-up tension. Remember to start slowly and gradually increase the intensity of your workouts to avoid injury. The goal of this punching bag exercise is to complete each combo as many times as possible within the 1-minute time frame. Rest for 15-30 seconds between each combo if needed, but try to keep the intensity high. The workout is great for people who want to get a quick and intense workout. This workout will also help you burn calories quickly. Round 1:


What is the best punching bag workout for losing weight?

The number of calories burned during a 20-minute punching bag workout depends on factors such as your weight, intensity level, and workout duration.  Workout breakdown:

What equipment do I need for a punching bag workout?

The workout is divided into two parts. The first part is a warm-up that will get your heart rate up and your body ready for the intense workout. The second part is the actual workout, which consists of different exercises that you will perform in intervals of 30 seconds on and 30 seconds off. The best punching bag workout for weight loss involves high-intensity interval training (HIIT). This means alternating between short periods of intense punching and kicking with periods of rest or lower-intensity movements.

How many calories are burned in a 20-minute punching bag workout?

Overall, the 4-Round Boxing Workout is a challenging and effective workout that can be done with minimal equipment from the comfort of your own home. It is suitable for individuals of all fitness levels who want to improve their boxing skills and overall fitness.  Round 4:

Can a punching bag workout build muscles?

Cool-down (5 minutes): It’s important to invest in quality equipment to protect your hands and wrists and ensure the longevity of your workout gear.

How long should a beginner use a punching bag?

It is important to stay hydrated during the workout and to take breaks when needed. It is also recommended to use hand wraps and gloves to protect your hands from injury.

Final Thoughts

Punching bag workouts can help improve cardiovascular health, muscle tone, coordination, and balance while also providing stress relief and a sense of empowerment. Warm-up: Start by jumping rope for 1-2 minutes to get your heart rate up and warm up your upper body. The third round focuses on uppercuts, which are punches that come from underneath. You’ll be doing a variety of uppercut combinations, along with some mountain climbers and burpees.

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