June 12, 2022 7 min read
Sure, throwing a few jabs at a punching bag is a great way to get your anger out, release stress, and feel like you are in a Rocky movie without needing to run up hundreds of steps, but can this fun and objectively satisfying activity also be a great way to get in shape? It can!
With just 20 minutes to spare and a punching bag, you can engage in a high-intensity full-body workout that not only grows and tones your muscles, helps you burn fat and lose weight but also gets your heart rate pumping and has great benefits for your cardiovascular health.
Approaching a punching bag (also called a “heavy bag”) for boxing training can certainly be intimidating, especially if you have no previous experience with boxing, ultimate fighting, or any other type of martial arts, but below are all the steps for beginning a punching bag workout routine, including safety measures and the correct method of throwing punches and kicks.
Once you get started with this boxing workout and begin to feel comfortable throwing punch combos and landing earth-shattering kicks (and even the occasional knock-out elbow or knee jab), you will see that heavy-bag workouts can feel liberating, satisfying, and even downright cathartic (all while getting you in top-notch shape!)
It's highly recommended that if you are a beginner to heavy-bag workouts that you use hand wraps and boxing gloves. This will protect your wrists and knuckles from getting injured and will allow you to throw stronger punches.
Even once your form has improved, keep using your boxing gloves or use hand and wrist wraps.
Punching the heavy bag with bare hands is not ideal, especially if your goal is fitness and you want to avoid injury (even most UFC fighters use hand wraps!)
Here is a video, showing you how to properly utilize hand wraps:
The 20-minute punching bag workout:
Before jumping into any high-intensity workout (HIIT workout), and especially a high-intensity boxing workout, it is important that you warm up your body's various muscle groups with some light exercises for five to ten minutes.
This will help you prevent injury and will also make your heavy bag training experience more enjoyable since boxing with limber muscles feels a lot better than boxing with stiff muscles.
To increase your muscular energy and ensure that you get the most out of your workout, you can use a pre-workout likePRE. It comes in plenty of delicious flavors and is sure to help you bring the intensity to this high-intensity workout.
The warm-up (6 minutes):
Jab, cross punch, squat (2 minutes 30 seconds workout, 30 seconds rest)
How to jab:
How to cross punch:
How to throw a straight punch:
How to side-kick:
This punching bag workout is an incredible high intensity workout that improve your cardio, help you burn body fat fast, and build muscles in both your upper body and lower body, just about guaranteeing real tangible results from your training session. If you are looking to get your entire body in tip top shape, there is really no better way to do so than heavy bag training.
Other benefits are that it will increase your self defense skills and prepare you for sparring matches. Plus, doing the workout is fun! Just don’t blame us if you find yourself telling everyone “you should see the other guy.”