How To Punch A Punching Bag For A Cardio Bag Workout

Have you got a few minutes to spare? It's time for your all-time favourite workout: punch bag. You'll feel lot better afterwards, and it won't take long! We advocate utilising heavier bags for these exercises in particular since they allow for greater power from each strike, resulting in less movement over the whole workout (less energy spent). Consider incorporating some extra strength training into any sort of cardio that requires it, such as cycling or yoga sessions, into what else happens during gym class.

If you're searching for a technique to get your heart rate up but aren't sure how or where to start, look no further. A punching bag exercise, also known as a heavy bag workout, provides an intensive total-body workout that works all muscle groups while teaching them new fighting techniques! Continue reading for some of my personal recommendations for performing abdominal workouts in conjunction with arm motions created exclusively for Muay Thai athletes, which have been verified via scientific research studies done by professionals who specialise in athletic performance. You'll learn about combinations like as pushups against kicks and jump squats with high knees.

Punching Bag Varieties

The proper heavy bag may make or break your exercise. Choose one that is around half your weight, and then choose materials for it depending on how much effort is required to break through them with an impact against another item or surface—this helps minimise damage while doing out with weights!

The easiest method I've discovered to use bags like this is to locate something near to their weight limit before purchasing so there are no surprises. Reducing exercises later than planned because we now know that stronger wasn't quite strong enough after all

A Heavy or Straight Bag

The norm for all of these sorts is a straight or heavy bag. Straight and thick, you may wear it on your wrist as in Kickboxing or with MMA gloves for that additional strike when needed!
A chain with hooks on both ends can assist keep this object up. Attach them close where there is an accessible hook (I recommend against using nails). When utilised properly, they're very efficient aerobic workouts that also add strength training by kicking into them repeatedly during activities like Thai Boxing; don't forget how much fun this makes being healthy, because we're constantly looking for new methods to stay fit.

Bag that stands alone

Try using a free-standing bag to keep your exercise fresh and entertaining. Freestanding bags are ideal for the demands of high kicks in MMA or Kickboxing since they don't require any assistance in keeping them up, which means no hanger is necessary!

Bag with an Angle

A bag with an angled top and a sloped base provides trainees with both upward resistance for honing high head kicks and downward force into a well-controlled centre of gravity. This sort of training equipment can help you improve your balance when doing uppercuts or other movements that need you to balance on one foot while hitting with the other.

What is the Best Way to Hit a Punching Bag?

By standing with your feet shoulder-width apart and facing a punching bag, you can ensure that you are in the proper fighting posture. Don't be afraid to throw punches; instead, throw every combination as though it were intended for someone else's chin! When striking bags, they move about on their toes while throwing forceful rapid combinations, ensuring that no region of their body is unaffected by violence or harm.

It's easy to get into the habit of pushing a bag instead of punching it. The only follow-through shots that you need to throw are front kicks or crosses, and other shots like jabs will make good snapping sounds with your hand moving away from them quickly at high speed for this reason alone; if we practise every time by just hitting ourselves against an object instead of any type in particular (regardless of how much fun it may be doing so), then after some time has passed since working ourselves back into shape when tired -
As previously stated,

It's time to get MMA-ready now that you've located the ultimate punching bag. Begin by packing up your own weights and diving in for 10 rounds of one-sided pounding!

Enhances Boxing Technique

Boxing is both an art and a sport. A solid exercise will help you improve your form, generate power in your attacks, and practise footwork for defence or offence techniques like the jab cross combination.
What is the greatest approach to become in shape? Boxing! This includes hitting bags with proper technique while practising various moves such as jabs followed by crosses- both offensive AND defensive blows that will make any opponent think twice before trying something reckless again because there's no better feeling than landing those hits precisely placed just where YOU want them.

Increases Endurance

The more you practise, the more stamina you will develop. This is due to the fact that practise makes us stronger and fitter - both in terms of our fitness activities and fighting against an opponent or punching bag!

Stress Reduction

Punching the heavy bag removes tension and anger while improving your mood. Neurohormones such as norepinephrine are created, which improves brain performance as well as physical advantages like enhanced blood flow (to help with muscle development). Furthermore, viewing challenges via this lens helps us to do something beneficial for ourselves!

Enhances Strength

A punch bag workout will help you strengthen arm, chest, and shoulder muscles. You'll be utilising the maximum force possible to complete all of those repetitions, which will build your power in these areas over time!

Balance, stability, and coordination are all improved.

A heavy bag exercise is the finest approach to get in shape. You will be forced to not only go around the bag, but also to integrate footwork and swap between both feet while remaining on tip-toes to enhance your balance!

Punching Combinations

A judo class is an excellent method to get in shape. There are several strategies you may employ, depending on how long it will take and what your discipline wants of the fighter—use whatever works best for you!
Because they're all incredibly fantastic, the following movements have been compiled into a single post:
Front Kick to the Face – Side Swipe With One Fisted Hand


The cross's more powerful arm is thrown with the goal of landing on its target. Because the energy for this technique originates from both the arms and the legs, it requires considerable effort to throw properly in close combat situations when maximal strength must be delivered swiftly.


The hook is delivered with the same hand as a jab. It is intended to come around your opponent's guard and strike him on either side of his head or jawline, just below where you would aim for an eye-contact position if he were looking forwards (and slightly above/behind). Remember that while throwing hooks, I need to alter my range depending on which way they are pointing - even backwards!


The jab is a flexible technique that may be utilised offensively as well as defensively. Its speed keeps the opponent at bay while also opening up their guard for more powerful blows like hooks or uppercuts to land on key points of attack around them vulnerable spot between neckline/chin area where it's difficult for most people to block jabs due to how close together our hands are when making contact so really take advantage of this advantage by frequently throwing those types of tanto throw off balance opponents before then delivering bigger power strikes!

Kick to the head

The front kick is a powerful and essential aspect of any MMA or Kickboxing fighter's arsenal. It may be thrown with either foot, but it has greater strength if thrown from the stronger side; this will assist to shock your opponent before they realise what struck them! In combat sports like these, the most common method we utilise our kicks is to aim for the solar plexus: basically anywhere under their rib cage (and neck). This strike would halt an assailant cold in his tracks without launching too many attacks at once, allowing me ample time to reclaim my position.


An uppercut is a close-quarters manoeuvre. It originates from the pocket, so if they're going down, you have to be right there in their grill! This punch can catch someone off guard since most individuals do not see it coming or react quickly enough to avoid a surprise assault on their sight/hue-nerve endings.

How Can You Make Your Punching Bag Workout Better?

The idea of this practise is to stay low and use compact blows that convert into strong hooks to defend your face and hands. You must also keep moving around the heavy bag or you will be overpowered by its strength; head motions are important while punching bags since they allow for more movement than simply standing stationary!

Only make contact with an attacker's punching bag; try not to move it (the heavier/heavier the better). Focus on quick and defensive counterattacks while keeping solid footwork - keep knees bent during assaults to keep your centre of gravity firm.

Short, high-intensity combinations with pauses in between are best. These are preferable than attempting to put up long, intricate routines that may tyre you out before the finish of your workout!

In conclusion

Heavy bag training may be beneficial for boxers of all levels of expertise. It's critical to remember the proper technique and stay concentrated, because big bags aren't like sparring partners in that they don't yield as much when attacked with full force!