What are the Punching Bag Workout Benefits

punching bag workout benefits

The punching bag which is also known as a heavy bag is a piece of exercise equipment that helps in improving fitness and the health of an individual. It has been used in shaping champions in boxing, and both adults and children use it. Hitting a punching bag is physically demanding, and it does test the strength and stamina of a person.

This workout has several amazing health benefits, so this equipment is a valuable addition to your home gym or commercial gym. You can include this workout as part of your daily exercise so that you stay motivated, healthy and energetic.

To get maximum benefits, it is important to have a lot of variety in your heavy bag workouts rather than doing the same thing over and over again.

Heavy Bag Workout Benefits for Physical Health

1. Improves on aerobic fitness

Punching workouts are aerobic exercises because of the act of moving around the equipment while changing your body positions. This improves aerobic fitness as it challenges the cardio respiratory system. Throwing punches for at least two minutes while sustaining high intensity adds to the aerobic dimension and provides a great workout. To increase the aerobic benefit and capacity, it is essential for one to work on increasing their punching time.

2. Improve core stability and coordination

Staying on your toes and transferring your weight from one foot to the other as you strike, will help develop core stability while circling the punching bag and throwing combination helps with coordination. Having an excellent coordination and balance means that one has a good posture and moves with a certain grace while a firm and toned core will provide support to your body and prevent you from falling as a result of a sudden move.

3. Improves power

The bag allows one to have the perfect opportunity to enhance their punching power because they focus on building as many muscles as possible. So, it is a great option for strength training.

What muscles are worked?

The muscles that are worked on include the arms, shoulder, chest, back and waist and to generate power through the upper body, the legs are involved. When you do hooks and uppercuts, you utilize the arms and back while straight punches develop strength in the chest and shoulders. To build more muscle mass, you need to vary the workouts. Hence, it is a full body training.

4. Improves on your stamina and endurance

Heavy bag training, being an aerobic workout, increases the heart rate and oxygen circulation supply. Hence, making the heart and lungs strong and healthy. As you exercise the heart and lungs work harder to supply enough oxygen throughout the body hence increasing stamina and endurance.

Related: How to build your home boxing gym

5. Helps build upper body strength

Constant punching of the bag will help develop the upper body strength, and this will allow you to throw punches faster and be able to absorb punches without being hurt.

6. Build strong bones and ligaments

Boxing bag workouts strengthen the bones. Hence, reduces the chances of getting osteoporosis, and the ligaments get stronger when you work against resistance.

7. Improves your boxing technique

Hitting the punching bag helps in improving throwing of punches, body movement, and correct performance. This, in turn, helps in keeping everything tight while remaining relaxed but ready to react. You get to practice your form while getting to make contact with a poor, ok or good fashion.

Recommended: Best Heavy Bags & Punching Bags for Home

Boxing Bag Workout Benefits for Mental Health

mental benefits
Boxing workout benefits for your mind

8. Develop self-defense skills

As you punch the bag, you visualize it as an opponent, so you wallop it. It cannot hit back so it is an ideal way in which one can practice self-defense through a series of punches. When you know that you are capable of hitting someone when attacked gives you the mental ability to fight off an attacker.

9. Builds self-esteem and confidence

Heavy bag workout will also build confidence and develop boxing techniques which one can use to respond when it is needed i.e. in the boxing ring or outside.

10. Decreases stress

Hitting the bag is a way of releasing negative stress from the body because it has stress countering qualities. It is a physically exhausting and aggressive exercise. Therefore one needs to have total concentration as they strike out the bag and this has great benefit for the mind.

It also allows one to release the toxins which have built up in the body as a result of internal stress hence lowering stress levels and improves the immune system. It also leads to the release of endorphins which is the natural chemical which elevates one’s mood and helps in counteracting the feeling of depression and pains and aches that are felt after exercising.

Punching Bag Workout for Weight Loss

weight loss
Punching bag exercises for weight loss

11. Helps one to lose weight and tone the body

Regular aerobic exercise assists in burning calories, hence you will lose weight when you punch the bag. For example, training for about one hour helps burn about 500calories. As you hit the heavy bag, you encounter resistance from it, and this helps firm and tone the muscles in the body. Consequently, it improves the overall lean muscle mass and reduces visceral fat.

With reduced fat percentage in the body, it reduces the chances of getting health disorders such as diabetes and heart diseases. As you build lean muscle mass, you raise the metabolic rate, hence burn calories to the maximum level.

12. Improves on the shape

A heavy bag cardio workout works on the biceps, shoulders and back, hence providing a great way of stripping body fat and revealing the underlying muscles. This, in turn, enhances the physique as it cuts out the excess fat and shapes out the muscles.

13. It is cost effective

This type of exercise does not require you to have any gym equipment, but a punching bag, gloves and a good pair of shoes. You also need a flat surface, and enough space allows it to swing freely when hit or kicked. Compared to other gym equipment the price is not high. You can choose from wide range of punching bags, and you can get a complete bundle that includes everything you need. The prices may vary, but for about $150 you can get everything.

Boxing Heavy Bag Workout Routine

If you are totally new to this type of workout, the first step is to learn the basic punches, such as the jab, cross, uppercuts and hooks to have basic heavy bag combos.  So, it better to start with shadow boxing.

Related information:

Punching Bag Workout for Beginners

This routine is particularly useful to practice the basic punches. So, if you are a newbie start with this. It helps to learn how to use a punching bag correctly.

20 Minute boxing bag workout routine

This is not an easy workout routine since it is rather intensive but an excellent way to improve your speed and since intervals are included it is great training to lose weight.

Boxing intervals

This is an all-in-one routine that includes not only punches and simple combinations, but also bodyweight exercises. Perfect for boosting your endurance and burning fat.

punching bag routine
Punching bag cardio workout


What is the difference between a heavy and speed bag workout?

A speed bag is a lightweight ball that is hung on a special platform. The heavy punching bag training develops your strength and allows to practice punches, combos and defense skills. The speed one, on the other hand, is for improving the eye-hand coordination and speed. But, speed bag cardio routine is still a good training to burn calories, release stress and shape your shoulders.

Related info

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James Wright

James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

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