The Best Punching Bag Exercises and workout routine

Whether boxing is your primary exercise or just an occasional hobby, you're probably familiar with the boxing bag. A great heavy punching bag workout can help you break a sweat, build muscle, and boost cardiovascular fitness all at once!

However, with proper training in boxing, taking boxing classes, or following guided boxing workouts, it can be easier to know what to do beyond a few basic punches and jabs at the boxing bag. How do you create a boxing bag workout? What kind of boxing moves and drills can you combine to become a better boxer, burn calories, or enhance your fitness? What's the best punching bag exercise routine for beginners?

Below, you'll find answers to these questions and some of the best punching bag exercises to help you confidently approach the bag, knowing you're on your way to becoming a champion fighter.

What is a Punching Bag?

Punching bags and heavy bags are often used interchangeably but can refer to slightly different things. A heavy suitcase typically weighs between 50-150 pounds, is cylindrical, and hangs from the ceiling; it is used for punching, kicking, and practicing boxing moves. A punching bag is a broader term. Includes both heavy bags and freestanding weighted heavy bags. Both types offer resistance proportional to their weight and construction, making punching bag exercises superior to shadowboxing for building strength and technique.

Benefits of Punching Bag Exercises

Punching bag exercises are for more than just professional boxers or avid boxing enthusiasts. Even beginners can enjoy numerous fitness benefits from a boxing bag workout. These benefits extend beyond just arm strength and include:

- Burning calories and enhancing overall fitness

- Improving boxing technique

- Practicing combinations and moves

- Developing defensive skills

- Increasing core stability

- Building cardiovascular endurance

- Boosting muscular strength and power

- Enhancing coordination and balance

- Improving agility

- Practicing footwork

- Reducing stress and aggression

Top Punching Bag Exercises

You can create endless practical boxing and MMA heavy bag workouts by varying the combinations and rounds. The best exercises usually focus on specific goals, such as learning new combos for beginners, building endurance, or improving fitness with a HIIT-style routine. Here are a few examples: Best heavy Punching Bag Exercise for Beginners

This 30-minute routine is ideal for beginners to practice different punches, improve technique and accuracy, develop coordination, and boost overall fitness.

Warmup (5 minutes): Jump rope for two minutes, perform one minute of jumping jacks, then jump rope for another two minutes. Follow with two rounds of:

- Round 1: Around-the-world jabs (3 minutes): Move around the bag while throwing alternating right and left jabs.

- Round 2: Build-ups (3 minutes): Cycle through right and left rounds of:

- Jab

- Jab, cross

- Jab, cross, hook

- Jab, cross, hook, cross

- Round 3: Alternating combos (3 minutes): First combo with your rear hand:

- Rear uppercut

- Cross

- Hook

- Round 4: Speedy straight punches (2 minutes): Elevate your heart rate with fast, consecutive punches at the bag.

- Cool down: Three minutes of stretching

Best Endurance Punching Bag Exercise

This 30-minute routine will build stamina, refine boxing technique, and enhance overall fitness. After warming up, all rounds last 2 minutes.

Warmup (5 minutes): Jump rope for two minutes, perform high knees for one minute, then jump rope for another two minutes. Follow with two rounds of:

Round 1:Cycle 10 cross punches with your dominant side, then 10 with your non-dominant side.

Round 2: Dominant side cycles:

- Lunge

- Jab and kick

- Jab, jab, power punch

Round 3: Non-dominant side cycles:

- Lunge

- Jab and kick

- Jab, jab, power punch

Round 4: Cycle of:

- 10 burpees

- Right uppercut, jab, jab, hook, cross

- Bob and weave

- Left uppercut, jab, jab, hook, cross

- Round 5: Cycle of:

- 10 right-side kicks

- 30 straight punches

- 10 left-side kicks

- 30 straight punches

- Round 6: All-out alternating power punches

- Cool down: Stretching

Best HIIT Punching Bag Exercise

This 20-minute metabolic conditioning routine will burn calories and get your heart pumping. Perform each exercise for 30 seconds; you need to Rest at least for 10 seconds, then proceed to the next exercise. Complete five rounds of the circuit.

Warmup Two minutes of jumping rope.

- Round 1: Straight, powerful punches in a right-left-left-right combo.

- Round 2: Burpees

- Round 3: Cycle of one right kick, one left kick, three right kicks, and three left kicks.

- Round 4: High knees sprinting

- Round 5: Cycle of:

- Jab, cross

- Uppercut

- Cross, hook

- Uppercut

- Hook, cross

- Uppercut

- Round 6: Pushups with alternate shoulder taps

- Cool down: Stretching

Tips and Tricks for Effective Boxing Bag Exercises

1. Properly wrap your hands to protect your knuckles.

2. Always warm up and cool down before and after each session.

3. Practice footwork by moving around the bag with each drill instead of standing in one spot.

4. Focus on form, speed, and accuracy when striking the bag.

5. Remember to breathe; avoid holding your breath during exercises.

Can You Do a Punching Bag Exercise Daily?

Should you work out with the punching bag every day? It depends on your situation. If you're training for a big fight, like Rocky Balboa, daily sessions might be necessary. For most people, hitting the bag every day is fine as long as you avoid injuries and aren't overly tired. However, it is generally recommended not to overwork one part of your body. Since punching bag exercises primarily build strength and power, limit your sessions to two to three times per week and incorporate other types of workouts, including cardio, on alternate days.