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Punching Bag For Cardio – 5 Workouts and Tips

Punching Bag

A heavy-bag aerobic workout is an efficient method to burn calories. But, incorporating it into your exercise program may be difficult. This aerobic activity works your core and provides you with a cardio high. Utilizing heavy bag workouts for cardio is a wonderful way to get in shape. It also helps burn a lot of calories, even though it may look intimidating at first. 

What is the most enjoyable aspect? A heavy-bag aerobic workout just takes a minute to begin!

What’s the problem? Because you’re here, I’m guessing you have some questions on how to get the most out of your punching bag time.

A Look Back at Punching Bag Exercises

  • 5-10 to 15 minutes to warm up
  • Work for 45 seconds on the jab, cross, and squat, then rest for 15 seconds.
  • Cross punches on the dominant side take 45 seconds of work followed by 15 seconds of rest.
  • 45 seconds of cross punches (non-dominant hand); 15 seconds of break.
  • Side kicks and punches: 90 seconds on, 30 seconds rest.
  • 45 seconds of exercise (lunge, kick, jab, cross) followed by 15 seconds of rest.
  • 45 seconds on, 15 seconds off with the hooks on the dominant side.
  • Work on the hooks for 45 seconds with your non-dominant hand, then rest for 15 seconds.
  • It is generally termed with push-ups, straight punches, and hooks, 45 seconds of labor, and 15 seconds of rest. 

Why Warm-up? 

Try doing jumping jacks, high knees, butt kicks, or mountain climbing. This is done to get your heart rate up before hitting the punching bag. Trainers advocate focusing on your upper body throughout your warm-up to get the most out of it.

Heavy Bag Cardio Workout: 5 Exercises

Before diving in headlong, you should learn good techniques. Later focus on posture using a punching bag.

With your feet shoulder-width apart, point your toes toward the bag. The last step is to place your dominant leg behind you and turn your torso so that you are facing one o’clock. Draw a line from your big toe to your heel. Draw a line from your big toe to your heel. Keep your elbows at your sides and both hands near your face to cover your chin. 

1. Jabbing

Punching Bag

A jab is executed from a boxing stance by striking the bag with a straight right hand. It is also followed by a straight left punch. Since torque increases force, your hand and wrist will twist inward as you strike. When doing 100 repetitions, keep your fists at eye level and your off-hand up to protect your face.

2. Crossing

Punching Bag

Cross using your stronger arm and hand. Reach forward from a boxing stance. Make sure to contact the bag, rotating your fist inward before bringing it back to your side. When you return your rear fist to your side, bring it close to your face. Each punch, jab, or cross should land in the same spot on the bag. The cross should be performed 100 times.

3. Hooking

To throw a front hook, twist at the waist. Strike by the side of the punching bag with an arm held at a 90-degree angle and parallel to the floor. The bag’s purpose is to absorb the force of your blow. Reverse this action to perform a back hook. You can construct a circuit out of this by working on the front and back hooks for 20 seconds each. Also with a 2-second rest in between.

4. The Uppercut

The thrust required to lift oneself off the ground will be provided by your hips and lower body. Step forward with your weight and pivot on your front foot to unleash an uppercut. Lift your forearm to the level of your hip. The momentum in your legs should then carry you upward. It will as well carry out of the clinch, where you can release your punch into the bag. To do a back uppercut, reverse the steps and repeat them on the opposite side. Athletes recommend completing 20 seconds of the rapid-fire front. And back uppercuts to convert it into a circuit.

5. The Burpee Workout: Straight Punches, Hooks, and Pushups

This is the last in a series of exercises before you take a one-minute rest. Push yourself to your boundaries to get a wonderful ending.

Burpees are performed by standing hip-width apart, legs bent. It is also facing your punching bag from about an arm’s length away. 

  • Jump back until you’re in a high-plank posture with a stiff core and a straight line from your heels to your head.
  • To lower your body, perform a pushup with bent elbows.
  • Raise your body to a high plank position.
  • Backward steps or jumps should be taken toward the hands.
  • Ascend the ladder.
  • Once you land, your feet should be in a staggered boxing stance.
  • A straight left- and right-hand punch to the heavy bag should be delivered right away.
  • Finish the straight punches with a left hook following a right uppercut.


How to improve your punching Bag Cardio -Pro Tips 

Follow these professional tips to get the most out of your heavy bag workout.

  • You should not touch anything other than the bag. Please do not relocate it. Experts say “it’s fine if you move it a little,” but the goal is to hit and then defend.
  • Bend your knees slightly. Maintaining a low stance allows you to enhance your center of gravity. It also helps to produce more force while hitting from the waist.
  • Protect your face by wearing a mask. Your fists should be up by your face if you’re not throwing a punch.
  • Stand firm and don’t back down. The trainer suggests going around the bag with head movement. That is only done after you’re happy with your punching technique. This will keep your adrenaline going and help you prepare for your health. 
  • Set a target of rapid combinations. Rather than striving to link together long combinations. It is preferable to practice short, high-intensity combos with rests in between.

You can also check: Reasons Why Keeping A Weight Loss Journal Helps

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Hello, I am the founder of Health and Stamina and a full-time health and fitness blogger. Bringing you the most talked-about health and fitness issues from reliable sources. 

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