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30-Minute Punching Bag Boxing Workout That Will Make You Sweat

Whether you’re a beginner or a pro, this 30-minute punching bag boxing workout will get your heart pumping and your muscles burning. By using a heavy bag, you’ll be able to work on your power and accuracy as you throw punches at different angles.

The heavy bag workout also includes a series of hooks and jabs to strengthen your arms and core, that will push you further than ever. The punching bag is versatile, so don t be afraid to get creative with your combinations.

What are the benefits of punching a heavy bag?

Punching a heavy bag is one of the most effective ways to get a full-body workout. It requires coordination, balance, and builds strength in the arms, legs, and core. Heavy bags also help improve your endurance and can be a great way to relieve stress.

Here are some benefits of punching a heavy bag:

  • It’s a great workout for your whole body – When you punch a heavy bag, you use your arms, legs, abs and back all at once. This makes it an excellent choice if you’re looking for a full-body workout.
  • You can burn a lot of calories. If you really put some effort into your punches, you can burn up to 500 calories in just 30 minutes!
  • It’s a great way to relieve stress It doesn’t matter if you’re punching the bag in anger, or just for fun; punching a heavy bag is a great way to release your inner frustrations.
  • It’s a great way to improve your coordination When you punch a heavy bag, you need to use both hands and your feet at the same time. This helps improve your coordination and balance, as well as your hand-eye coordination.
  • It can help improve your fitness, it may seem like you’re not working a lot because you’re standing in one place. But when doing a boxing heavy bag workout, you’re using multiple muscles in your body including your heart which would increase your fitness and endurance.

RELATED: 8 Amazing Benefits Of A Boxing Punching Bag Workout

Is 30 minutes of boxing a good workout?

A good workout should be one that is tailored to the individual, so it really depends on the person when it comes to whether or not 30 minutes of boxing is a good workout. However, for most people, 30 minutes of boxing is a great workout.

30 minutes is the recommended amount of time to spend working each day out according to the American College of Sports Medicine, so you’re doing something that is recommended for a good workout. Even if you aren’t working out for an entire 30 minutes, when you are boxing or shadowboxing, it’s still a great workout because your heart rate will be elevated while boxing.

Types of punching bag workouts

  • Boxing reflex bag workout
  • Boxing speed bag workout
  • Boxing double end bag workout
  • Freestanding boxing bag workout

Are you supposed to hit a heavy bag hard?

If you’re new to boxing, you might be wondering how hard you’re supposed to hit the heavy bag. The answer is that it depends on your goals. If you’re just trying to get a workout, you don’t need to hit the bag very hard. Just make sure you’re using good form and throwing some body shots in addition to your jab and cross.

If you’re trying to improve your boxing skills, then you’ll want to hit the bag harder. Focus on throwing combinations and really putting some power behind your punches. Remember to focus on your form and breath control, or you’ll quickly get tired.

So there’s no one answer to the question of how hard you should hit a heavy bag. It all depends on what you’re hoping to get out of your punching bag session.

Does a punching bag make you hit harder?

There’s no question that a punching bag workout can make you hit harder. By working on your punching power and strength, you’ll be able to deliver more force with each punch.

A heavy bag workout is an excellent way to improve your punching power. By working on your punches with resistance, you’ll be able to build up the muscles in your arms and shoulders that are responsible for generating force. Additionally, the weight of the bag will help to increase your punching speed.

If you’re looking to add more punch to your boxing skills, then a punching bag workout is a great way to do it. By focusing on improving your strength and power, you’ll be able to deliver more force behind each punch.

How to hit a heavy bag without hurting wrist?

If you’re new to boxing, hitting a punching bag can be daunting. You see all the pros do it on TV and in movies, and it looks so easy. However, if you don’t know how to properly hit a punching bag, you can risk injuring your wrist. Here are a few tips on how to hit a punching bag without hurting your wrist:

  • Use proper form – When you throw a punch, make sure that your wrist is in line with your forearm and that your knuckles are pointing up. This will help ensure that the impact is absorbed by your muscles and not your joints.
  • Warm up properly – Before you start throwing punches, it’s important to warm up your muscles and joints. A simple way to do this is to shadow box for a few minutes.

Equipment you’ll need

  • Boxing gloves
  • Heavy bag

Warm Up

Before you start throwing punches at your punching bag, it’s important to warm up your muscles with some shadow boxing and arm circles. Start working up a sweat with some high knees to get your heart rate up.

Then, do some arm circles to loosen up your shoulders. Finally, spend a few minutes shadow boxing, throwing punches at an imaginary opponent. This will help you get in the zone before you start hitting the punching bag.

30-Minute Punching Bag Boxing Workout

Hook – Straight punch- Uppercut (6 Minutes)


  • The key to throwing a successful hook is to start in a proper boxing stance, with the feet shoulder-width apart and the rear foot slightly behind the front foot.
  • The rear hand should be up near the chin, while the lead hand should be extended out in front of the body.
  • When throwing the punch, twist at the waist and extend the arm out, keeping the elbow close to the body. The fist should land horizontal to the punching bag.


  • The cross is a powerful, straight punch thrown with your rear hand. It’s similar to the jab, but since it’s thrown with your backhand, it packs a little more power.
  • To throw a cross, extend your arm and snap your fist forward. Keep your elbow close to body and tuck in chin as you throw the punch.
  • As you deliver the cross, transfer weight from your back foot to front foot for added power.


  • The uppercut is a power punch that is thrown with your body’s weight behind it. To throw an uppercut, turn your hips and shoulders to add torque to the punch.
  • Raise your lead shoulder as you throw the punch to protect your chin.

Jab – Body jab – Double jab – Slip (6 Minutes)


  • Assuming you are right-handed, keep your right hand close to your chin, with your elbow in.
  • As you throw the jab, extend your arm and snap your wrist so that your knuckles hit the bag.

Body jab

  • For a body jab, which is a punch that is aimed at the solar plexus or stomach area. Throw a typical jab but at the bottom half of the bag.

Double jab

  • To throw a double jab, quickly repeat the first motion twice at face level whic would be at the upper area of the bag.


  • For a slip, start with both hands up near your face as if you were going to throw a jab. Quickly move your head to the side as if you would avoid a punch from an opponent in a fight.

Left hook – Right hook (6 Minutes)

Left hook

  • To throw a left hook, start by assuming your boxing stance with your left foot forward and your right foot back.
  • Then, pivot on your right foot and turn your hips so that your left side faces the bag.
  • As you turn, extend your left arm out and rotate your hand so that your palm faces down.
  • Your chin should be tucked down to protect against counters.
  • Finally, snap your fist into the punching bag, using your hip rotation to generate power.

Right hook

  • A right hook is as powerful as the left hook, that can knock an opponent out. It is a technique that must be mastered by any boxer who wants to be successful in the ring.
  • To throw a proper right hook, start by cocking your right arm back and turning your body so that your right shoulder is facing the target. Then, quickly snap your arm forward and twist your body so that your fist lands with all your weight behind it.
  • A well-executed hook can be devastating, but it takes practice to master the technique. So if you’re serious about becoming a boxer, get in the gym and start throwing some hooks!

Alternating Body Shots (6 Minutes)

  • To throw a body shot, start by cocking your fist at your hip. Then, drive your glove into the side of the punching bag, using your shoulder and elbow for power. For a more powerful punch, twist your torso as you throw the punch.

Left body shot

  • To throw a left body shot, start with your left foot forward and transfer your weight to your left leg as you throw the punch.

Right body shot

  • For a right body shot, start with your right foot forward and transfer your weight to your right leg as you throw the punch.

Jab – Cross – Alternating Uppercut (6 Minutes)

  • Start by throwing a jab, then follow it with a cross punch.
  • As you deliver the cross punch, twist your torso so that your back leg steps forward. This will help transfer power from your legs through your body and into your fist.
  • For the uppercut, start by cocking your arm back, then driving it up and across the bag. Remember to keep your elbow close to your body as you do this.


After a vigorous boxing workout, it’s important to cool down your body with some stretching exercises. Here are four stretches to help you cool down:

Side stretch – Simply stand up tall and reach your right arm overhead, then lean to the left side. Repeat on the other side.

Hamstring stretch – Stand with your feet together and bend forward at the waist, reaching for your toes. You should feel a nice stretch in the back of your legs.

Chest opener – Clasp your hands behind your back and lift them up overhead, really opening up through the chest.

Hip stretch – Stand with your feet hip-width apart, bend forward at the waist, and reach for the ground with your hands. You should feel a nice stretch in the muscles of your lower back. That’s it!