Introduction of Heavy Bag Workout

Most people do not run the treadmill or paddling the stationary cycle but almost everyone likes to wail on the heavy bag. The Heavy Bag Workout is a classic workout and this heavy bag is also known as a punching bag. Boxers, kickboxers and martial arts do not run treadmills to get in shape, instead, they try such hardcore training.

The heavy bag is one of the major components to get ripped. It requires a heavy bag hung either from the ceiling or to the stand. From this exercise, you get both cardio and strength training. This tried and tested piece of equipment has raised many champions and continued on its field. Some certified trainers said that when you punch on the heavy bag your brain releases endorphins and you feel good. All you have to do is dust off the one in your basement, place the gloves and knock out the body fat.

How it works

A heavy bag workout is a total body workout. It engages the chest, shoulder, legs and cores. Punching a heavy bag increases your power, stamina, and metabolic rate for days and afterwards. This workout involves your all body muscles to burn calories. It includes legs and arms muscles to train the whole body and activate as many muscles as possible.

Read More: What to eat before a workout

Workout tips:

 It is important to start your training program with a get your body warmed up look at some classic warm-up moves such as jumping jack, high knees, butt kick, and mountain climbers to ramp up your heartbeat. start with 2 3 minutes of light punching round around the bag. This will help your muscles to get ready for the heavy punches.

Wrap your hands:

Properly wrap and gloves your hand whenever you start practising boxing. It is very important especially when you start a heavy bag workout. So give adequate time to secure gloves and wrap hands. Focus on the more skills you can improve in a boxing session.

Train with Proper Technique:

Heavy bag workouts are always focused on power and speed but it is important to put technique first. Power and speed come with time and practice but the technique is something that should be the priority. if you don’t learn the technique, you might end up injuring yourself.

Incorporate it with interval training:

A heavy bag workout is not an easy task. Hitting the heavy bag is a tough job. So don’t hesitate to start it with high-intensity interval training. You can get a powerful cross-functional workout through interval training. Create a circuit of a few rounds of heavy bag workout and break it with interval training of jump rope, stamina building, and sparring with a partner.

Breathe Correctly:

 It is very important to focus on your health while doing any kind of workout. Don’t ignore your health while achieving your is very crucial to breathe properly during your workout. Inhaling during the rest and exhaling during the exertion helps the oxygen to feed the working muscles.

Practice defence:

Just because these heavy bags do not hit you back doesn’t mean you don’t have to learn self-defence. A heavy bag workout improves your performance in the ring thus you should fight as you are fighting with your opponent.

Read More: Benefits of Pre Workout Stretches and ways to perform them

Best heavy bag Workout:

Poor Boy:

In a poor boy session, each participant will hit as hard as he can as long as he can and as fast as he can. After that, he steps out and lets the other participant do the same. You will do this fitness drill for almost 5 minutes with 3 to 4 participants but on a competitive level, you may punch for 15 minutes.


In rapid-fire for the first 15 seconds, you will go freestyle and for the next 15 seconds, you will go rapid-fire with fully extended punches and with a fist pump. You will do this for 15 seconds on and 15 seconds off for 3 min.

Power Punching:

For the first 15 seconds, you will go freestyle and then you will hit as fast and as hard you can with a loud scream. Yes, you can also scream as loud as you can.


While moving around the bag, touch the bag at a low pace. Through 4 to 6 punches at the point, the coach chooses for you when he yells go.

Touch and Go:

Firstly touch the bag at a nice and slow pace and when the coach yells go, punch hard and fast. The point is to keep going even if your hands and arms get it with 15 seconds and the next 15 seconds off for 3 minutes.

Read More: One Punch Man Workout

Benefits of Heavy Bag Workout:

A heavy bag workout gives a chance to practice punches and kicks. but there are more benefits of which you may not be helps to improve workout techniques, increase stamina, power, and coordination. Most important of all, it reduces stress.

Heavy bag workout also improves physical fitness. Let us learn some more benefits of a heavy bag workout.

Improves Boxing Techniques:

The most apparent benefits of a heavy bag workout are it improves boxing skills and you learn more techniques. boxing is not all about punches. It is about each movement you make with proper form and precision. Hitting a heavy bag with proper form improves your punches, body movement, and overall performance. punching a heavy bag also makes you experience the force of impact when you punch and make you feel as if you are fighting with an opponent.

Improve your strength and power:

A heavy bag workout will build as many muscles as it can and it is the best exercise for enhancing strength and involves full-body muscles arms shoulders legs and is a full-body workout.

A heavy bag workout allows you to practice punches and kicks with maximum force you can apply thus improving your upper body stamina and power.

Build your Endurance:

Heavy bag workout challenges push you beyond the boundaries of your comfort zone and build your endurance over time. You will notice the impact of insurance when you are practising punching bag workouts and daily physical activities whether you are in a ring with some rounds of sparring or when you are taking stairs instead of an elevator.

Improve Coordination Balance and Stability:

During the heavy bag workout, you don’t stand still instead you are moving around the bag, punching it, and incorporating footwork. circling around the bag and punching it improves balance and coordination. Also, it’s not like that while punching only your body is working instead the bag comes back suddenly with great force so you have to remain attentive. It also improves your coordination between sensory-motor coordination and your reaction time.

Reduce Stress:

As earlier stated that some certified trainers explained that when you punch on the heavy bag our brain releases the hormone endorphin which elevates your mood and reduces helps to relieve both psychological and mental stress. mentally hitting the heavy bag helps to reduce mental stress as you release your burden by hitting the bag and imagine that the bag is representative of all your burdens. During the time of stress, your body releases the hormone cortisol which increases your appetite, affects your sleep, cognition, and energy levels. So in the world of stress, it is very crucial to consider all those exercises and activities which reduce your stress.

Final Words:

Heavy bag workouts are the boxing classic but this is not the only thing. Your coach can help to improve your boxing skills and get intense cardio and can take you to your goals. A heavy bag workout involves all body muscles and improves your stamina, power, and strength. It all helps to maintain body balance and stability. It also reduces stress.

Frequently Asked Questions

Is a heavy bag a good workout?

Heavy bag workouts are good for strength training, building muscles, and increasing stamina. The most apparent benefit of a heavy bag workout is you can practice punching and kicking.

How hard should you hit a heavy bag?

It’s not about hitting the heavy bag, it’s all about how you throw the punches. The goal is not to punch hard but to focus on speed and it should be natural.

How long should a heavy bag workout be?

For beginners, 15 to 20 minutes of workout is fine. but it depends upon your fitness level how intense you can go

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