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7 Benefits Of Punching Bag Workouts

Bodybuilding, Fitness

7 Benefits Of Punching Bag Workouts


A punching bag can give you some of the most gruelling, yet rewarding workouts in the gym. There is just something truly mesmerising about watching a skilled boxer dance around a bag and strike with speed and precision.

Even just in training mode, the motions can be truly breathtaking.

Thing is, boxers are usually the only ones taking advantage of punching bag workouts. Most people do not know just how beneficial heavy bag workouts can really be.

Don’t limit yourself, you can box with braces as long as you wear a suitable mouthguard.

And the good news is you don’t have to be a skilled boxer to reap the benefits of punching bag workouts. Anybody can buy themselves a quality heavy bag and get to work… and trust me when I tell you that you should..

Here’s 7 reasons why..

Benefits Of Heavy Bag Boxing Workouts

While the speed bag is probably the most space convenient type of punching bag that you’ll find on the market, it is the heavy punching bag that truly offers some of the greatest benefits.

And, while it is referred to as a heavy bag, most of these models can be accommodated in some of the smallest spaces. The heavy bag is a unique piece of training equipment that can provide you with versatile workouts that are backed by proven, scientific benefits.

Benefit 1 – Get Ripped In A Fun Way

Getting in shape is by no means an easy task. This is especially true when it comes to cardio. Who wants to run or jog for an hour every day? Not only is this exhausting, but it is hard on the joints. This is exactly where the heavy bag comes in handy. This bag will work your cardio, but it’ll do it in a fun way that is engaging. You’ll want to keep coming back for more and more.

ripped body with boxing

Just imagine this, the heavy bag is hanging in your living room on the way to the kitchen. Every time you walk to the kitchen to get a snack or have a meal, you can force yourself to do some kind of heavy bag workout routine. Even just a 15-minute routine will likely be enough to burn what you are about to guzzle down. Do several of these routines a day and you’ll not only have the time of your life, but you’ll get yourself ripped before you know it.

Punching offers a good workout and just remember that you can always change your routine from aerobic to anaerobic with high-intensity sessions (HIIT). And, in doing so will greatly increase the number of calories that you are burning.

Benefit 2 – Letting Off Steam

In today’s society, you are likely always under some kind of stress. Maybe it is the kids nagging you to take them here or there. Maybe it is simply cabin fever from being locked up indoors for so long. Whatever the situation is, there is no denying the fact that stress is always right around the corner.

Combine this with the fact that your brain never shuts off, and you are truly looking at a disastrous situation. It is a well-known fact that stress can have major adverse effects on your overall health. It’ll not only put you in a horrible mood but in the worst-case scenario, it could lead to a heart attack or some kind of major negative health defect.

This is exactly where a heavy bag can help out. Pounding away on the bag will cause those stresses to go right out the door. What’s even more important is that it’ll help cleanse toxins from your system. Eliminating toxins before they have the chance to undermine your immune system and health is key to staying healthy and happy.

Benefit 3 – Relieves Stress

While everyone has stress, too much stress can lead to big problems. If you don’t take steps to reduce your stress levels, there is a risk that it is going to cause health problems, either now, or later down the road.

Excess stress can lead to allergies, asthma, cancer, heart disease, high blood pressure, and other issues. The only problem is that some people use dangerous outlets to relieve their stress and this is something you’ll want to avoid. Instead of drinking alcohol and whatever else it is you do that you shouldn’t be, you should try hitting the heavy bag.

A heavy bag workout relieves stress and will take your mind off of your troubles since you’ll only be able to focus on throwing another punch. When you get tired, you’ll have to force yourself to swing your arms once again. You won’t have the time or energy to focus on your stressors so you’re going to feel great when the bell rings and the session ends.

Furthermore, you’ll burn calories and strengthen your muscles. Hitting the heavy bag is one of the best ways to reduce your stress levels and prevent additional problems. This workout will help you get rid of dangerous toxins and endorphins in your body while also combating depression and pain.

Benefit 4 – Learning Self-Defense

Unfortunately, the world has gotten more dangerous over the years. When you decide to go outside, you never know what type of dangers you’re going to encounter. With that being said, you need to be prepared for everything and anything. You need to learn self-defense skills so you can defend yourself if something goes wrong. Boxing is one of the best self-defense techniques. Once you’ve learned to box, you’ll be able to defend yourself from anyone. You can control your opponent and prevent them from hitting you. Plus, you’ll know how to throw punches that will debilitate your enemy and stop them in their tracks.

self defense learning through boxing using a punch bag

Before you can defend yourself with your firsts, you need to learn how to throw hard punches. This is where a heavy bag will prove to be helpful. With a heavy bag, you’re going to work on your punching technique. With each punch, you’ll find out how to get the most out of your strikes. When you encounter danger in person, you’ll know that your punches are going to actually be effective and causing damage.

If you’re consistent, you’ll also enhance your cardio and this will make a big difference. If you get into a long fight, your opponent will get tired and quit but you’ll still have the energy to continue on because of the endurance and stamina you have built up from your punching bag workouts.

Benefit 5 – Enhances Cardio

Whether you’re trying to lose weight or participate in a boxing match, you’ll need to enhance your stamina and cardio. If you get into the ring and you’re out of shape, you’re not going to stand a chance. Your opponent will have fun with you. After you throw a few punches, you’re going to get very tired.

Needless to say, this is a frightening scenario so you’ll want to avoid this situation at all costs. This is why you need to strengthen your cardio. You can do the typical running on the treadmill or go and jump rope, but that will only get you so far.

You’ll also want to practice punching repeatedly. A punching bag will help since you’ll prepare for a combat situation. Your cardio will be one of the most important aspects of all so you’ll want to focus on it all. If you practice punching the heavy bag every day, you’re going to get better. You’ll enhance your strength and you’ll get used to punching and striking with full force and this will be no issue for your cardio. This means that you’re going to be able to punch much harder for longer without getting tired.

This will give you an advantage over your opponent.

Benefit 6 – Promotes A Healthy Heart

If you do not get your heart pumping faster for at least 15 minutes a day, you are doing yourself injustice. Unfortunately, too many ignore their heart by not working out. They go to work, return home to sit on the couch until bedtime. Repeat.

Your heart is the most important muscle in your body. It has so many responsibilities, including transporting nutrients and oxygen to the cells throughout the body, transporting CO2 (carbon dioxide) to the lungs, maintaining adequate blood pressure levels throughout the body, and much more.

When you are hitting a heavy bag, you are forcing your heart to work harder and faster, resulting in better blood circulation throughout the entire body.

Benefit 7 – Improves Motivation

Do you ever find yourself feeling down in the dump? If so, you are not alone, as there are many people who have a hard time not inspiring and motivating themselves. Do you know what part of the solution is for you and these other individuals?

Exercise, and what better way to exercise than punching bag workouts? Pounding on a heavy bag for only 10 minutes can help improve your motivation and determination just like any other intense workout can.


Getting started in the gym is hard, but staying in the gym is way less hard. Punching bag workouts will not only keep you in the gym but they will also prevent burn out allowing you to stay in tune with your goals year round.

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