ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Punching Bag Exercises - 4 Best Punching Bag Routines

Updated on June 19, 2011

Training with a punching bag can be one of the most rewarding experiences; it's a combination of cardiovascular and muscular endurance that utilizes boxing and kick-boxing techniques. This combination makes it one of the most popular home workouts on the planet and one that is used by people of all ages and of all body types.

Punching bag exercises are also known as boxing exercises and many boxing training programs utilize a punching bag workout. The best punching bags, such as a canvas punching bag, or a double punching bag, are very affordable and great investment for a home gym. In no time you'll feel like you have better stamina as well as a strength that is not just superficial, but one that translates into the real world.

When wanting to learn kick-boxing many people sigh at the fact that they have to purchase kick-boxing equipment; the good thing, perhaps the best thing, about punching bags, and punching bag exercises, is that all you need is a punching bag to do the workout. Whether it's a boxing workout, a kick-boxing workout, or heavy bag exercises, a punching bag will be all the equipment you need.


Heavy Bag Exercises

The biggest difference between a heavy bag and a normal punching bag is just what you think it is - weight. A heavy bag will weigh between 40 to 100 pounds, making it much more stable and much more difficult to move out of place. This translates initially into meaning you need to use more force, more strength, to get anything accomplished with a heavy bag; and this, in the end, makes heavy bag exercises one of the best kind of punching bag exercises.

One of the best aspects of heavy bag exercises is that use gross motor skills. Gross motor skills are large muscle actions that won't deteriorate over time; they are, in a sense, a way to train the big parts of the body.

Heavy bag exercises - in fact all punching bag exercises - can be compiled into four types of training:

  • Rep-based Training
  • Time-based Training
  • Circuit Training
  • Blitz Training

Time Based Training

If rep based training is like power training, then time based is equal to cardio training. Time based training is one of the most popular punching bag routines, and one that is included in all boxing training programs.

Since boxing is split up into rounds many people will train with the punching bag the same way. The best way to use time based training is to have 3 minute long rounds - where you practice punches and jabs - with a 1 minute rest period (where you do 5 -7 rounds). This will get your heart rate up - and keep it up - while getting you to maintain technique and power. Although mainly a boxing exercise, it's a great cardio exercise you can do at home that is very effective.

Another way you can use time-based training is to do a mix with rep based training. Set up a cardio circuit that will include punching your punching bag (for how long you decide) as well as things like burbees, push-ups and crunches; this kind of punching bag workout is great because it uses many different parts of the body.

Rep Based Training

Rep-based training is great supplement if you want to try power training. Instead of, say, punching for a minute straight, you'll be punching a certain number of times and punching in a certain way.

For example you could set up your own circuit of four different exercises.

  1. For the first exercise you could just to straight punches with the left and right hand. Punch the punching bag ten times with each hand, focusing on your form, as well as the amount of force you use.
  2. Do a combination of jabs and hooks. Do another ten reps.
  3. Get into more detailed punching combinations - like hook-jab-cross-uppercut. Do the entire combination ten times; go slowly, once again focusing on the technique you are using. Remember: the punching bag isn't going anywhere.
  4. Cross-hook into a cross-jab. Pick how many reps.

Rep-based training is best used with a heavy bag, as you are looking to build your power and strength compared to your stamina; all in all it's one of the best punching bag exercises you can do.

Blitz Training

Blitz training is the most intense kind of punching bag exercise one can ever do; what it is a mix of circuit training, time based training and rep based training. It's so physically demanding that it requires mental focus, as well as determination and commitment.

Blitz training is used a lot in kick-boxing exercises as well as boxing workouts.

It includes:

  • 15-30 seconds long.
  • In that time period set a goal of reps (20 -30)
  • Set it up as a circuit, performing different punches,kicks and combos each time.
  • Don't take too long of breaks in-between (you want to improve cardio)


Punching Bag Exercises - Do's and Don't's

Frequency: Using a punching bag is hard on the body. Don't do it more than 3 to 4 times per week.

Intensity: Know your body and know your strenghts. Don't overdo it on the first day.

Technique: Technique is the best way to get stronger. Learn before you do too much.

Equipment: Punching bag equipment is minimun - but get boxing gloves. You'll thank me later.

Core Strength: Like most intense cardio exercises core strength is very important.


    0 of 8192 characters used
    Post Comment
    • profile image


      4 years ago

      Dear Sir/Madam, We proudly womecle you to Maxim Sports, the largest buying office situated in heart of the export city Sialkot Pakistan. Now a day Martial Arts Uniforms, Equipments and Accessories reflect the social mindset of an individual to the world. Our experience in this field has helped us find a tailored approach suitable for all generations in an ever changing world.We specialize in producing all types of MMA Gloves, Fighting, Boxing, Kickboxing Equipment, Martial Arts Uniforms, Safety wear and a whole host of other specialty martial arts products and many more. Our Company is committed to providing goods and services to the highest standards, along with customized products. Due to our own tannery and production units, we can offer our customers the lowest possible price. If you are interested in our products, it will be our great pleasure to serve you.Best Regards, WALEED AYYAZExport Manager

    • alanhugus profile image


      6 years ago

      You saying "but get boxing gloves. You'll thank me later." May I ask what would happen if we train without a glove. Does it actually hurt our hands or am I missing something here.

    • profile image


      7 years ago

      i like this boxing workout and many divas also liked this but i am a good guy and wanna become a boxer

    • profile image

      Tech Updates>> 

      8 years ago

      Punching bags are also useful for building hand speed and punching power. To exercise for strength, make sure to wear gloves with adequate padding; you may wish to wear full 16 oz gloves if you have a lot of power. Structure a workout in a way similar to your cardio training routine, but cut down the length of rounds to one minute apiece, with a shorter rest period.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)