10 Punching Bag Workouts to Boost Your Fitness 

Punching bag workouts are a great way to stay fit, improve your overall health, and relieve stress. These workouts are not only popular among boxers. But many fitness enthusiasts also look for an effective full-body workout.

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!

What Is a Punching Bag Workout?

A punching bag workout is a type of exercise that involves using a heavy bag as a target to punch and kick.

Punching bag workouts can help improve cardiovascular health, muscle tone, coordination, and balance while also providing stress relief and a sense of empowerment.

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.

Benefits of Punching Bag Workouts

There are many benefits of a heavy bag workout, and we take a look at them here!

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.

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.

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.

Improved coordination and balance – Punching bag workouts require a lot of coordination and balance, which can help improve your overall body control and stability.

Increased calorie burn – Punching bag workouts are a high-intensity form of exercise that can help you burn a significant number of calories quickly.

Boosted confidence – Punching bag workouts can be empowering and help you build confidence in your physical abilities, which can translate to other areas of your life too.

10 Best Punching Bag Workouts

Let’s get started by looking at our 10 best punching bag workouts. These are suitable for a wide range of skill and fitness levels, so we’re sure you’ll find something you love. 

1. 30-minute Heavy Bag HIIT workout

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

The workout consists of 1 minute of work followed by 30 seconds of moderate rest. There are 6 sets. Each set includes 2 exercises and is repeated 3 times.

 Workout breakdown:

• 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)

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

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

This 10-minute follow-along boxing workout with bag is a quick and fun workout to help burn calories. This workout is perfect for beginners or anyone looking to get a quick sweat session in.

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.

Here are the details of each round:

• 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.

Remember to keep your hands up throughout the workout and practice good form to avoid injury.

3. Heavy Bag Boxing Workout for Beginners

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.

Intensity level: Start with lower intensity and increase with each new round.

Equipment needed: A heavy bag and boxing gloves.

Steps:

Round 1: Straight Punches at 50-75% Intensity (2 minutes)

•  Warm up by throwing straight punches only, focusing on technique.
• Start with 50-75% intensity and gradually increase the power.
• Rest for 1 minute.

Round 2: Combinations with Hooks at 70-80% Intensity (2 minutes)

• Throw combinations that end with a hook.
• Use about 70-80% intensity and increase the speed.
• Focus on footwork and head movement.
• Rest for 1 minute.

Round 3: Three-Punch Combinations at 70-100% Intensity (2 minutes)

• Use three-punch combinations and try to do a different one every time.
• Use about 70-100% intensity and go as fast and hard as you can.
• Focus on technique and keeping your hands up.
• Rest for 1 minute.

Round 4: Freestyle at 100% Intensity (2 minutes)

• Freestyle and throw the most powerful punches possible.
• Use 100% intensity and maximum speed.
• Focus on footwork and head movement.
• Rest for 1 minute.

Focus on technique, especially if you are new to boxing. And keep trying if you can’t get it right the first time.

4. 20 Min Beginner Reflex Bag Workout | Outshock Punching Ball

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.

Warm-up (3 minutes)

• Start with a light jog in place or jumping jacks for one minute.
• Followed by some arm circles, shoulder rolls, and wrist rotations to warm up the upper body.
• Finish with some leg swings and lunges to warm up the lower body.

Basic Punching Combinations (5 minutes)

• Stand in front of the bag and practice basic punching combinations such as jabs, crosses, hooks, and uppercuts.
• Start with a jab-cross combination and gradually add more punches as you feel comfortable.
• Focus on good form, speed, and accuracy.

Speed Drills (5 minutes)

• Practice punching the bag as quickly as you can, alternating hands with each punch.
• This drill will help improve your reflexes and hand-eye coordination.

Footwork Drills (3 minutes)

• Move around the bag, practicing footwork and positioning.
• Practice shuffling, stepping forward and backwards, and circling around the bag.

Reaction Drills (4 minutes)

• Use the bag to practice reacting to different cues, such as visual or auditory signals.
• For example, you can have a partner hold up a number of fingers and punch the bag with the corresponding hand.

Cool Down (2 minutes)

Slowly walk around or stretch to cool down your muscles.

It’s important to use proper hand wraps and gloves while punching the bag to protect your hands from injury. Also, make sure to stay hydrated throughout the workout.

5. 16-Minute Heavy Bag Workout for Explosive Punching Speed & Power

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.

The equipment needed for this workout is a heavy bag and gloves. It is recommended that you warm up before starting the 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.

• Set 1 is focused on speed and consists of left body hook – right body hook – left body hook – right body hook – left head hook.
• Set 2 is focused on power and consists of a double left-head hook or liver hook.
• Set 3 is focused on speed and consists of jab-cross – pause – jab cross twice
• Set 4 is focused on power and consists of a right-body hook – a left-body hook.
• Set 5 is focused on speed and consists of the jab-jab-cross-hook.
• Set 6 is focused on power and consists of jab-cross.
• Set 7 is focused on speed and consists of the jab – cross – body jab – body cross – left head hook.
• Set 8 is focused on power and consists of a cross.

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.

If you are a beginner, start with a lighter bag and work on building up your stamina and technique before attempting this workout. The workout can be modified as needed to suit your fitness level and goals.

6. 10 Combos in 10 Minutes | Boxing Workout

This punching bag exercise can be done with a partner holding mitts or a heavy bag or simply shadowboxing.

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.

Here is a breakdown of the combos. We will start with a warm-up.

• Warm-up: 2-3 minutes of jumping jacks, shadowboxing, and stretching.
• Combo 1: Jab, cross, hook, cross. Repeat for 1 minute.
• Combo 2: Double jab, right uppercut, left hook. Repeat for 1 minute.
• Combo 3: Left hook to the body, right cross to the head. Repeat for 1 minute.
• Combo 4: Jab, jab, right hook, left hook. Repeat for 1 minute.
• Combo 5: Right cross, left hook, right uppercut. Repeat for 1 minute.
• Combo 6: Jab, cross, slip to the right, left hook. Repeat for 1 minute.
• Combo 7: Double jab, right cross, left uppercut, right cross. Repeat for 1 minute.
• Combo 8: Jab, cross, left uppercut, right hook, left hook. Repeat for 1 minute.
• Combo 9: Jab, slip to the left, left hook to the body, right cross to the head. Repeat for 1 minute.
• Combo 10: Jab, cross, left hook, right hook, left uppercut. Repeat for 1 minute.
• Cool-down: 2-3 minutes of stretching and deep breathing.

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.

7. Beginner Boxing Workout

This is one of the best punching bag workouts for beginners who are new to boxing and want to improve their overall fitness level and endurance. These punch bag routines are designed to help you build strength and endurance while mastering basic boxing techniques.

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.

Warm-up:

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,

• 20 Jumping Jacks
• 20 Squats
• 10 Lunges
• 10 Push-ups
• 5 Burpees

Round 1:

The first round focuses on the basic one-two-punch combination, which is the foundation of boxing. You’ll also be doing some jumping jacks and squats to keep your heart rate up.

• Jab, cross (30 seconds)
• Jab, Jab, Cross, Cross (30 seconds)
• Jab, Jab, Cross (20 seconds)
• Jab, Cross, Face Cross (20 seconds)
• Quick Hooks Repeating (20 seconds)
• Jumping Jacks (60 seconds)
• Squats (20 reps)

 Round 2:

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 (30 seconds)
• Jab, Hook Low, Hook High (on each side) (30 seconds)
• Hook Low, Hook High (on each side) (20 seconds)
• Jab, Hook, Cross, Hook (20 seconds)
• Quick Hooks (non-stop) (20 seconds)
• Mountain Climbers (20 reps)
• Burpees (5 reps)

 Round 3:

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.

• Jab, Cross, Upper Cut (on each side) (60 seconds)
• Upper Cut, Hook (on each side) (20 seconds)
• Jab, Cross, Upper Cut, Hook (on each side) (20 seconds)
• Quick Hooks (non-stop) (20 seconds)
• Mountain Climbers (20 reps)
• Burpees (5 reps)

 Round 4:

The fourth round combines all the punch combinations you’ve learned so far, along with some planks and jumping jacks.

• Jab, Cross, Hook (4 times) (30 seconds)
• Jab, Jab Cross, Upper Cut (4 times) (30 seconds)
• Quick Jab, Cross (Non-stop) (20 seconds)
• Hook Low, Hook High (each side) (20 seconds)
• Quick Upper Cuts (non-stop) (20 seconds)
• Plank (30 seconds)
• Jumping Jacks (30 seconds)

Round 5:

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.

• Cross, Hook, Hook (30 seconds)
• Cross, Hook, Hook + Jab, Hook, Uppercut (30 seconds)
• Jab, Cross, Hook, Hook (non-stop) (20 seconds)
• Jab, Cross, Upper Cut, Uppercut (20 seconds)
• Jab, Cross, Hook (2 times), Upper Cut (2 times) (20 seconds)

 Cool Down:

• Sit-Ups: To start, perform 10 sit-ups, which work your core muscles and help improve your balance and stability.
• Leg Lifts: Next, perform 10 leg lifts, which help improve your lower body strength and flexibility.
• Roll Pushes: Follow up with 10 roll pushes, which help stretch out your shoulders and back.
• Ankle Grabs: Then, perform 20 ankle grabs, which help stretch out your hamstrings and improve flexibility in your legs.
• Bag Grabs: Finally, perform 20 bag grabs, which help improve your grip strength and flexibility in your arms and shoulders.

8. 10-Minute HIIT Punch Bag Workout

This 10-minute cardio heavy bag workout is designed to challenge your cardiovascular fitness, build your endurance, and improve your overall boxing skills.

The workout is great for people who want to get a quick and intense workout. This workout will also help you burn calories quickly.

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.

Equipment needed: Punching bag and boxing gloves.

Warm-up: Start by jumping rope for 1-2 minutes to get your heart rate up and warm up your upper body.

Steps:

• 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.

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.

It’s important to maintain proper form while punching the bag and take breaks if needed. If you’re new to HIIT workouts, consider starting with a lower intensity or shorter duration and gradually building up.

9. 4 Round Boxing Workout At-Home

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

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.

The workout is divided into 4 rounds, each lasting 3 minutes with 60 seconds of rest in between. Each round has a different focus, with a variety of punches and movements to keep the workout challenging and engaging.

During the rest period, continue moving around, stretching, and taking deep breaths to keep the heart rate up. The workout is designed to be done at home with no equipment necessary.

Before doing some punches, open your hips wide and breathe. That is essential during the whole workout. Let’s start with a 5-minute warm-up.

Warm-up (5 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

Round 1 (3 minutes):

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

Round 2 (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

Round 3 (3 minutes):

• 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

Round 4 (3 minutes):

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

Cool-down (5 minutes):

• 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

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.

10. 20-Minute Punching Bag Workout

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.

Beginners can start with lighter gloves and gradually increase weight as they progress.

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.

Warm-up (3 minutes)

• 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.

Round 1 (3 minutes)

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

Round 2 (3 minutes)

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

Round 3 (3 minutes)

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

Round 4 (3 minutes)

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

Cool-down (5 minutes)

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

Tips For Doing Punching Bag Workouts Safely and Avoiding Injury

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

Wear proper gear – Always wear appropriate gear, such as gloves and hand wraps, to protect your hands and wrists from injury.

Warm-up – Before starting the workout, make sure to warm up your body with dynamic stretches and movements. This will help to reduce the risk of injury.

Start gradually – If you’re a beginner at punching bag workouts, start slow and gradually increase the intensity and duration of your workouts. This will help your body adapt to the new movements and prevent injury.

Use proper technique – Focus on using proper technique when punching the bag to avoid strain and injury to your joints and muscles.

FAQs

What is the best punching bag workout for losing weight?

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.

For example, you could do 30 seconds of all-out punching followed by 30 seconds of rest and repeat for several rounds. HIIT workouts are great for weight loss because they increase your heart rate and metabolism.

What equipment do I need for a punching bag workout?

To start a punching bag workout, you will need a punching bag, hand wraps, boxing gloves, and a sturdy surface to hang the bag. If you have space, you can also add a jump rope and resistance bands for a full-body workout.

It’s important to invest in quality equipment to protect your hands and wrists and ensure the longevity of your workout gear.

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

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

On average, for a 200-pound person, boxing a punching bag burns 525 calories per hour. Therefore, in 20 minutes, they will burn approximately 175 calories. For a 150-pound person, boxing a punching bag burns 394 calories per hour.

Can a punching bag workout build muscles?

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.

But, it is important to combine your punching bag workout with strength training and a proper diet to see optimal results.

How long should a beginner use a punching bag?

For beginners, it’s important to gradually build up your endurance and technique on the punching bag. A beginner should start with short punching bag workouts, such as 10-15 minutes, and gradually increase the duration as they become more comfortable with the movements.

Final Thoughts

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

Punching bag workouts can provide a variety of health benefits, from improved cardiovascular health and muscle strength to stress relief and increased confidence.

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.