LET’S BOX! How to Lose Weight With a Punching Bag

Have you ever thought about boxing? You’re not alone; I too have toyed with the idea. I’m leaning towards trying it at least once. Okay, so let’s be clear, I’m not talking about competing or attempting to be the next a female boxing champion like Laila Ali or Holly Holm. Although that wouldn’t necessarily be such a horrible thing, I pride myself in knowing my limits and staying in my lane.  With that said, I’m actually referring to the latest sensation of boxing as an independent workout, in which you primarily utilize a punching bag/heavy bag. Being an avid fitness enthusiast, I’m always interested in exploring new ways to amp up my exercise routine.


A few months ago, I came across a new local boxing gym. It immediately caught my attention. I was especially intrigued by the silhouette of a room of punching bags faintly appearing through the window.  Now, every time I drive by, I find myself looking out to see the myriad of people while they are leaving. They’re usually drenched in sweat and they appear fatigued, but they’re always smiling like they had a good time.


Ironically, studies show that exercising with a punching bag is one of the most effective ways to lose weight.  More recently, I’ve actually been entertaining the idea quite often. I figured it’s definitely worth exploring. Take a look at the great benefits and tips I discovered about exercising with a punching bag.  If you haven’t tried it, you might decide to give it a “shot” too!

The short burst of power in a punching bag workout is a form of high intensity interval training, which the best weight loss method, since it drives up production of fat burning hormones in the body. 
-Jilita Horton/Yahoo Voices


Benefits Of Heavy Bag Training:

  • Ideal workout for toning
  • Great form of aerobic fitness
  • Improves balance
  • Enhances core stability and coordination 
  • Provides Strength Training
  • Improve Boxing and Kickboxing technique.
  • Helps to lose weight
  • Alleviate stress and promotes overall emotional wellness 
  • Affordable

Cool video about boxing basics
This trainer is no joke!

A practical rule of thumb is that when selecting a punching bag you should look for one that is approximately half your body weight. If it is too light, it will jump around when you punch it, making it difficult to practice combinations. However, a bag that’s too heavy will be hard on your hands and joints.  


Heavy Bag Training Tips:
by Authentic Punchfit

  • Hand wraps are essential to avoid wrist and hand damage.
  • Boxing gloves are better than Mitts, affording more protection and adding another dimension to the workout depending on the glove weight.
  • Warm up with some stretches and joint mobility exercises, followed by a quick session of shadow boxing
  • Begin the heavy bag session with a light round of two-to-three minutes, circling the bag while focusing on your punching and kicking technique.
  • Never hit the bag hard at the expense of proper technique. Hitting the bag without consideration for technique will increase the likelihood of injury, and stifle the benefits of your workout.
  • Focus on throwing all punches and kicks from the fighting stance and maintaining a good distance and guard. The heavy bag parallels a real life opponent well with respect to size and target areas, so it’s important to keeping all fundamental precepts the same. Never sacrifice technique on the heavy bag.
  • Breathe by exhaling when punches and kicks are thrown to maintain a balanced aerobic control and help increase your power output and timing.
Authentic Punchfit Bag Training
The Punching Bag Workout for Weight Loss and Fitness-
Jilita Horton/

Tell us what you think about boxing. Would you try it? If you’ve already tried it, please share your experience(s) or account of it. We’d love to hear what you thought about boxing or using punching bag  as a form of exercise.  Please leave comments below, on our facebook page or email us