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06 Nov 1989

Name: Shanaya Agarwal. Degree :M.Sc - Master of Science Major :Food , Nutrition & Dietetics College : Allahabad Agricultural Institute, Allahabad

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Published on: 01 Feb 2017 by shanaya21

Punching Bag Training for Weight Loss

If you are a woman who is trying to lose weight, training with a punch bag can be a super quick and efficient way to reach your weight loss goals. When it comes to heavy bag training, this manner of working out has long been utilized as a highly efficient method of conditioning for both boxers as well as martial artists. Why you ask? The answer is quite simple. Sustained punching and kicking of an 80+ pound heavy punching bag can significantly utilize the larger muscles of both your legs and your entire upper body, which of course gives you an intense calorie-burning cardiovascular workout. And best of all, these workouts do not even take much of your time to begin seeing some crazy results. In fact, a mere one or two heavy bag sessions each week can significantly aid you in reaching your weight loss goals. Here, we will be delving into the basics of getting started in beginning a brand new punching bag workout routine that is incredibly easy to follow and is perfect to fit into any woman’s busy, hectic schedule.

The Basics

It should be noted that prior to starting any form of training with a heavy bag, you must first know how to properly hit and kick the punching bag in order to avoid injury to your body. Be sure to always hit the bag keeping your wrist perfectly straight (avoid using a cobra strike with your hand cocked awkwardly) so the back of your hand is in line with the top of your wrist joint. If needed, use hand wraps to help you keep and hold the position properly. Wrist breaks and fractures are not fun and punching with a bent or cocked wrist can severely damage your tendons.When it comes to front kicks, be sure to always only allow the ball of your foot to touch the bag. And only your heel should connect for a side-kicks.

And remember to always wear proper boxing training gloves and protective foot gear. Another great tip is to check out some videos on the internet to see what proper form looks like, or plain and simply take a few classes. All too often you may not even know that your form is incorrect until a professional can point out your flaws. And do not forget to stretch your body properly before beginning any work-out, especially one that is pretty intense.

Beginner Routine

To start, train with one specific punch for a 60-second round. Rest for 60 seconds between your rounds. One example is to focus on your left and right jab for a first round, hooks for your second, and front or side kicks for the third. As your skills begin to develop and your form improves and becomes more comfortable, be sure to toss in some more techniques, like your uppercut, side kick, roundhouse kick, etc., adding more rounds to each training session. When you have reached 10 rounds, add 30 seconds to your rounds and your rest periods until you can complete 10 two-minute rounds followed by a two-minute recovery in between your rounds.

Intermediate Routine

Once you have successfully been able to complete the Beginner Routine, feel free to add more to the mix and try out the Intermediate Routine. The intermediate routine will start to focus on increasing your body’s energy expenditure by way of increasing the overall power of your strikes. The Intermediate Routine combines 10 two-minute rounds followed by a two-minute rest in between each round. During the first two rounds, be sure to use light contact to simply loosen up your body. When the following rounds, feel free to go all out and punch and kick the bag with your full power. Pretend that you are truly striking a real opponent, and continue to mix up your punches and kicks for each round. Just keep in mind that while you are striking with full force, you must continue to focus on exercising proper form and technique.

Advanced Routine

When you have mastered the Intermediate Routine, you are ready to move up to the the Advanced Routine which is designed for maximum energy expenditure and total fat burning results. Keep the rounds to two minutes, but reduce your rest period to only one minute. Deliver all of your strikes with full power, and be sure to utilize various combinations for rounds one through nine. On the tenth round, do not take any breaks and be sure to deliver a constant stream of high-powered punches and kicks for the entire duration. This is the time to truly push yourself to see those maximum results.

There are a ton of super reliable resources available online on HealthGk. Start firing up a new punching bag training routine for weight loss.Here are a couple videos of heavy bag workouts and fat burning routines:

Tiffany Rothe Workouts

Fight Tips

Another excellent source is the MMAGearAddict site where you can find a ton of punching bag and boxing glove reviews! Have fun with your workout and you will see those results that you desire!


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