If you are looking for a new workout that is fun and challenging, you should try heavy bag HIIT workouts. They are a great way to add some variety to your training routine, and you may find you get better results than you would with your current routine. You may be surprised to learn that there are many different boxing heavy bag workouts that can get you on your way to the body of your dreams.
What are the benefits of punching bag HIIT workouts?
Interval training, or HIIT workouts, are a great alternative to the standard cardio you see most people doing at the gym. Instead of focusing on how long you can exercise, HIIT workouts focus on how hard. That means they’re short bursts of high-intensity exercise broken up by periods of rest. HIIT workouts are effective for many reasons, including that they help you burn more calories, they’re a lot more fun, and they’re easier on your joints than standard cardio.
A heavy bag is a great way to get your feet wet in the world of boxing, and it can be a great way to get you in shape. Heavy bags are great for developing all of the usual punching techniques, while also working your core and upper body to keep you balanced. Hitting the heavy bag engages your entire body, therefore it burns calories effectively. Learn more about heavy bag benefits here.
It’s no surprise that by combining HIIT and boxing we get a powerful workout that really helps to build a great physique.
How to plan a boxing HIIT workout routine?
HIIT workouts are very popular right now because they’re quick and intense, but they’re also challenging. That’s why it’s important to start slowly and build up your endurance. For example, if you’re a complete beginner, start with two or three HIIT sessions per week, 30 minutes each. As you get stronger and more conditioned, add more HIIT sessions. You can also adjust the duration and intensity of your workouts based on your goals.
Because boxing moves are used here, it’s essential to know the basic punches (and their numbers) and a few easy combinations. If you’re not familiar with them, you’d better learn them inside out without the heavy bag. Do shadow boxing instead to develop your boxing skills. When you feel you are ready, start using the heavy bag with care. Don’t throw powerful punches, light punches will do. Play with the bag. Focus on the correct technique instead of the power.
Also, do jump rope training that helps your boxing stance, footwork, and general endurance. It will also help with weight loss. You can read beginner jump rope workout tips here.
Finally, always wrap your hands and use heavy bag gloves. Your hands are vulnerable. A bad punch and you can get a serious injury.
Note: While the following workout routines are presented on a heavy bag, you can do them without a bag. It’s maybe not as enjoyable, but they still work.
30-minute Boxing Bag HIIT Workout
Level: 🥵🥵🥵🥵
This routine is excellent for those who are familiar with punches and have a condition for a longer session. Here is the routine:
Round 1:
3 Sets
- 1-1-2 for 60 seconds (jab/jab/cross)
- 1-cover/2-cover for 30 seconds
Round 2:
3 Sets
- 2-5-2 for 60 seconds (cross/left uppercut/cross)
- Duck-Duck for 30 seconds
Round 3:
3 Sets
- 3b-2-2b-3 for 60 seconds (left hook to the body/cross/cross to the body/left hook)
- Double jab (1-1) for 30 seconds
Round 4:
3 Sets
- Freestyle Inside for 60 seconds
- Workout Side for 30 seconds
Round 5:
3 Sets
- 4-6-3 for 60 seconds (right hook to the body/right uppercut/left hook)
- 1-2-1-2 for 30 seconds (jab/cross/jab/cross)
Round 6: Gloves off
3 Sets (switch legs after each set)
- Split lunge bag push for 60 Seconds
- Hold the lunge for 30 seconds
10-minute heavy bag workout
Level: 🥵🥵
This is a 10-minute session that will take you outside of your comfort zone and challenge you to push yourself with punches, jabs, hooks, and uppercuts. As you work out, your arms and shoulders will feel the burn, and you’ll feel a surge of energy that will leave you wanting more. This heavy bag workout is specifically designed for a 10-minute heavy bag session, but can also be used for longer workouts.
Find more 10-minute heavy bag workouts here.
Workout for Punching Speed and Power
Level: 🥵🥵🥵
The heavy bag workout is an intense training method that focuses on punching speed and power. The boxing workout will help you build your strength and stamina by repeating the same punching pattern on the heavy bag. You need to hit the bag for 10 seconds and rest for 10 seconds.
Kickboxing Heavy Bag HIIT Workout
Level: 🥵🥵🥵🥵🥵
Kickbox your way to a leaner, stronger body with this 30-minute heavy bag workout, which incorporates high-intensity interval training (HIIT) techniques to give you a supercharged cardio session. This intense routine will tone your arms, legs, glutes, and core. But, you should be familiar with kickboxing moves.
Related: 10 Round Heavy Bag Workout
To sum up
If you want to lose weight, build endurance, and a strong body, you have to exercise. But the nature of that exercise matters. High-intensity interval training (HIIT) is one of the best ways to lose weight and maintain a perfect physique. Heavy bag HIIT workouts are one of the fastest ways to get in shape for sure. On top of that, they’re way more fun than other cardio. Let’s try one of the heavy bag workouts above, and you will agree with me.
Learn more: Cardio Weight Loss with Heavy Bags