Punching bags are not only used to boost up your power punches and striking abilities.
If you work out on punching bag regularly, this big fellow will steal away the pounds from your body.
Depending on your workout intensity and weight, punching bag workout can burn around 354-558 calories per hour. You can burn almost 2.72 calories per pound per hour; pretty good when compared to other workout sessions.
What we have up our sleeves is the high-octane cardio workout for ultimate weight loss.
However, if you are just a beginner at punching bag exercises, check out our beginner’s guide to train on a punching bag for weight loss.
This total body workout will force you to push yourself to the limits of physical and mental strength.
It won’t only burn loads of fats and calories but also boost up your stamina and endurance.
Are you ready to do a rumble? This challenge is to pull off 10 rounds, each with a 45-second break only!
Can you do it for a slim and smart body? Will you do it to lose weight without those artificial weight cutting pills and capsules?
No more stubborn fats laughing at your misery and weight woes! This dream is only a workout away. Prepare your gear and get up to work.
MMA Fighters might want to check out our bundle of punching bag workouts.
Before rushing to the workout, here is the brief drill for you to correct your punching bag hitting stance.
How To Hit Punching Bag Safely?
To hit and kick the punching bag properly, go through these safety checks:
- Hit the bag with straight wrist such as the back of hand and top of wrist joint are just in line.
- If you are going to punch with a bent wrist, you might damage your tendons.
- When it comes to front kicks, only the ball of your foot must touch the bag.
- For sidekicks, make sure that only your heel is touching the bag.
- Don’t forget to wear proper boxing gloves and protective gear.
If you intend to buy a complete package for your punch bag training, go for the punching bag sets that have everything from punching bags and bag gloves to hand straps for total safety.
10-Round Weight Loss Workout
There are total 10 rounds of this killing workout plan, each with 8 different training exercises. Follow us to complete one!
Exercise#1: Heavy Bag
| Difficulty Level | Duration |
| Beginners | 15 seconds |
| Advanced Trainers | 2 minutes |
Exercise#2: Jump Rope
| Difficulty Level | Duration |
| Beginners | 15 seconds |
| Advanced Trainers | 2 minutes |
Exercise#3: Jumping Jacks
| Difficulty Level | Duration |
| Beginners | 10 reps |
| Advanced Trainers | 20 reps |
Exercise#4: Squat Thrust
| Difficulty Level | Duration |
| Beginners | 10 reps |
| Advanced Trainers | 20 reps |
Exercise#5: Mountain Climbers
| Difficulty Level | Duration |
| Beginners | 10 reps |
| Advanced Trainers | 20 reps |
Exercise#6: Push Ups
| Difficulty Level | Duration |
| Beginners | 10 reps |
| Advanced Trainers | 20 reps |
Exercise#7: Boxing (Jab/Cross/Hook/Uppercut)
| Difficulty Level | Duration |
| Beginners | 15 seconds |
| Advanced Trainers | 2 minutes |
Exercise#8: Kicks (Front/Round/Side/Knee)
| Difficulty Level | Duration |
| Beginners | 15 seconds |
| Advanced Trainers | 2 minutes |
I hear many people complaining that their punching bag workout didn’t work good enough. It is because this workout is no fun! You can’t just throw blows here and there for fun at irregular intervals.
You need to stick up to the proper routine and follow it regularly!
If you don’t have a punching bag at home yet, there are various boxing punches to practice without a punching bag.
