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Punching Bag For Cardio – 6 Workouts And Tips

Punching Bag

Punching bag cardio workout is an effective way to burn calories. But figuring out how to include it into your gym routine may be challenging. This aerobic exercise targets your core and gives you a cardio high. Using heavy bag workouts for cardio is an excellent method to get in shape and burn a lot of calories, even though it may appear frightening at first. 

What’s the best part? It only takes a minute to start a heavy-bag cardio workout! What’s the holdup? Since you’re here, I assume you have some questions about how to make the most of your time with a punching bag.

A Review of Exercises with a Punching Bag

  • 5-10 minutes for warming up
  • Work on the jab, cross, and squat for 45 seconds, then rest for 15 seconds.
  • Performing cross punches on the dominant side require 45 seconds of effort followed by 15 seconds of recovery.
  • 45 seconds exercise on cross punches (non-dominant hand); 15-second rest.
  • Combo of side kicks and punches: 90 seconds on, 30 seconds recovery.
  • 45 seconds of working out (lunge, kick, jab, cross) and 15 seconds of rest.
  • 45 seconds of work with the hooks on the dominant side; 15 seconds off.
  • Work for 45 seconds on the hooks with your non-dominant hand and rest for 15 seconds. 
  • Burpees with push-ups, straight punches, and hooks, 45 seconds of labor followed by 15 seconds of recovery.


To get your heart rate up before hitting the punching bag, try some jumping jacks, high knees, butt kicks, or mountain climbers. To get the most out of your warm-up, trainers recommend concentrating on your upper body.

Heavy Bag Cardio Workout: 6 Exercises

You should practice proper technique and posture with a punching bag before going in headfirst. Point your toes toward the bag with shoulder-width spread feet. The next step is to put your dominant leg behind you and turn your body so that you’re facing the one o’clock position. Make a straight line from your big toe to your heel. Make a straight line from your big toe to your heel. Put both hands up near your face to shield your chin and keep your elbows by your sides.

1. Jab

Punching Bag

From a boxing stance, a jab consists of a straight right hand to the body of the bag, followed by a straight left hand. Since torque increases force, your hand and wrist will spin inward as you deliver the blow. Keep your punches around eye level and your off-hand up to protect your face while you do 100 repetitions.

2. Cross

Punching Bag

Use your stronger arm and hand to make the cross. From a boxing stance, reach forward and make contact with the bag as you rotate your fist inward before bringing it back to your side. Bring your back fist close to your face as you return it to your side. Each of your punches, jab, or cross, should find the same location on the bag. There should be a total of 100 repetitions of the cross.

3. Hook

A front hook is thrown by twisting at the waist and striking the side of the punching bag with an arm held at a 90-degree angle and parallel to the floor. The bag is there to absorb the impact of your punch. To do a back hook, reverse this motion. You may make this into a circuit by working on the front and rear hooks for 20 seconds, with a 2-second break between.

4. Uppercut

Bend your knees in preparation for an uppercut. Your hips and lower body will provide the thrust needed to launch yourself off the ground. To deliver an uppercut, step forward with your weight and pivot on your front foot. Raise your forearm so that it’s level with your hip. You should then use the force in your legs to propel you upward and out of the clinch, where you can unleash your punch into the bag. To execute a back uppercut, reverse the steps and perform them on the other side. If you want to turn it into a circuit, athletes propose doing 20 seconds of rapid-fire front and back uppercuts.

5. Lunge

Take a stance so your back is to the bag and your feet are a leg’s length apart. To do a reverse lunge, you’ll want to step backward with your right foot. Upon reaching the bottom of your lunge, explode upward while shifting your body weight to your left foot. While doing so, raise your right knee in front of you to do a front kick. Powerfully plant your right heel on the punching bag.

In a boxing stance with your feet apart, step right foot down and throw four cross punches, switching hands after each blow. Immediately switch sides and execute a lunge in the other direction. Kick in front with your left foot, then land four cross punches. Keep switching sides for as long as the break lasts. When you are done working for 45 seconds, take a 15-second break.

6. Burpee Workout: Straight Punches, Hooks, and Pushups 

This is the final of a sequence of exercises before you receive a break for a whole minute. Strive for a good finale by pushing yourself to your limits. Perform a burpee by standing hip-width apart, knees bent and facing your punching bag from a distance of approximately arm’s length.

  • Hop back until your body is in a high-plank position with a tense core and a straight line from heels to head.
  • Do a pushup with bent elbows to lower your body. Bring your body up to a high plank posture.
  • The feet should be stepped or jumped backward, toward the hands.
  • Jump upward.
  • Land by bending your knees and hips a little.
  • Your feet should be in a staggered boxing stance as you land. The heavy bag should get a direct left- and right-hand punch immediately. Throw a left hook after a right uppercut to finish off the straight punches.

Carry on with the routine and try to do as many complete rounds as you can in the remaining 45 seconds.

Pro Tips: Improve Your Punching Bag Cardio 

Use these expert tricks to maximize your heavy bag training.

  1. You should avoid touching anything but the bag. Please refrain from moving it. According to experts, “it’s acceptable if you do move it a little,” but the point is to hit and then defend.
  2. Kneel slightly. By maintaining a low stance, you may improve your center of gravity and generate greater force while punching by turning from the waist.
  3. Wear a mask to keep your face safe. If you’re not throwing a punch, your fists should be up by your face.
  4. Hold your ground and don’t stop. Trainer recommends that after you feel confident with your punching technique, you go around the bag and include head movement. This will keep your adrenaline pumping and prepare you for your health.
  5. Make quick combos your goal. Rather than attempting to string together extended combinations, it’s ideal to repeat short combos at a high intensity with pauses 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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