Punchbags are Popular for Cardio/Strength & Agility Workouts

May 20, 2023 4 min read

Escape boxing bag working out

Why are Punchbags a Great Training Addition

When considering Boxing and Boxing Equipment, punch bags are a great way to get a full-body workout that combines cardio, strength, and agility. When you punch a bag, you use your entire body, including your arms, shoulders, core, and legs. You also have to use your balance and coordination to keep your punches on target. This type of workout can help you burn calories, build muscle, and improve your overall fitness.

Here are some of the benefits of using a punching bag:

  • Burns calories: Punching a bag can help you burn a significant number of calories. A study published in the Journal of Strength and Conditioning Research found that participants who punched a bag for 30 minutes burned an average of 372 calories.
  • Builds muscle: Punching a bag can help you build muscle in your arms, shoulders, core, and legs. The resistance of the bag helps to strengthen your muscles and make them more powerful.
  • Improves cardiovascular health: Punching a bag is a great way to improve your cardiovascular health. The constant movement and exertion help to increase your heart rate and improve your circulation.
  • Improves balance and coordination: Punching a bag can help to improve your balance and coordination. As you punch the bag, you have to use your core and legs to keep your body stable. This can help to improve your overall balance and coordination.
  • Agility: Punching a bag can help you improve your coordination and agility. It can also help you improve your reflexes and timing.

If you're looking for a challenging and effective workout, punching a bag is a great option. It's a low-impact workout that can be done at home or at the gym. Punching bags are also relatively inexpensive, so you can get started without breaking the bank.

Boxing workout


This well-known cardio workout enhances muscle strength and agility while also promoting bone density, metabolism, and body awareness. A punchbag can be used for fitness benefits solely; you don't need to be practising for the ring to benefit from it. 


A punch bag, especially a heavy one, will at first capture your focus because of its resistance. It might start off as a shock, but you'll soon realise that making effective contact demands your entire body's energy. Your forehand should be far enough away to stretch for the initial punch when your body is sideways to the bag, but you'll need to twist your body to bring your hand from behind in.

Your palm should be facing down as you move in for a jab, and your knuckles should make hard, direct contact with the bag. Come in lower and closer for a hook; make sure your palm is facing up. Avoid looking away from the bag, or you risk injuring yourself.

Bring your hands back to your face in a defensive stance each time and don’t maul the bag.


Your lead leg should be in front of you when you stand with your back leg powerful and under control. Consider your feet, where your hands are resting, and how your body is positioned in relation to the bag. Do not cross your legs here and do not stand on flat feet. Keep it light and go along.

Your attention will initially be drawn to the punch bag's resistance because it is heavy . You may find it a bit of a surprise to start with, but you'll quickly learn that effective contact requires your complete body's energy. When your body is diagonal to the bag, your forehand should be far enough away to stretch for the initial blow, but you'll need to twist your body to bring your hand from behind you.

When you go in for a jab, your palm should be downward, and your knuckles should make firm, direct contact with the bag. For a hook, move in lower and closer; make sure your palm is up. Keep your eyes on the bag at all times to avoid injury.

WARM-UP Routine 

Like any warm-up, consider the muscle groups and movements you'll use during your workout. The goal of this step is to replicate the activities you'll be doing later on to get your body ready.

Warm-up: Start with a 5-10 minute warm-up to get your blood flowing and your muscles loose. This could include light cardio, such as jogging or jumping jacks, and dynamic stretching, such as arm circles and leg swings.

Roll your shoulders and waist, raise your arms wide, and start moving your upper body in a full, fluid, and controlled manner. Then extend your legs behind you and immediately begin to sprint. Try switching several times from a high plank to a downward dog posture if you're likely to test yourself with lunges, burpees, or squats, but always pay attention to your body.

Here are some boxing workout ideas with a punching bag:

  • Punching bag drills: There are many different punching bag drills that you can do to improve your boxing skills. Some popular drills include:Jab, cross, hook, uppercut: This is a basic combination that you can use to work all of your punches. Start with a jab, followed by a cross, a hook, and an uppercut.
  • Shadow boxing: Shadow boxing is a great way to practice your footwork and your punches without hitting anything. Stand in front of a mirror and practice your punches, moving your feet around as you do so.
  • Speed ball: The speed ball is a great way to improve your hand-eye coordination and your punching speed. Start by hitting the bag lightly and gradually increase your speed as you get more comfortable.
  • Heavy bag: The heavy bag is a great way to improve your punching power and your overall conditioning. Start with light punches and gradually increase the weight of your punches as you get stronger.

We have developed a punch bag workout for you to use as a good starting point


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