When you want to lose weight, everything seems difficult. You have to eat less, exercise more and lead a balanced lifestyle. It is easier said than done, but there are so many examples of people who
have succeeded to lose more than just a few pounds, that you actually have no excuse.
All you have to do is start exercising, even if it is for just a few minutes every day.
If you like to exercise but everything seems boring to you, then maybe it is time for a change of perspective. Forget about strict diets and fitness workouts and think about something different, such as a punching bag workout.
You can install one in the comfort of your own home or you can go to a local gym where punching bags are available.
Interested? Continue reading.
Is the punching bag workout for you?
Unless you have a poor health status that definitely excludes exercise from your daily routine, then the punching bag workout is suitable for everyone. It sounds rough, aggressive and difficult, but in reality it is none of those things.
In case you didn’t know, punching bag workouts aren’t all the same. Just like any other workouts, it has various difficulty levels. If you’ve never tried it before, it is better to start at a beginner level.
More than that, some punching bag workouts target your cardiovascular system, other your muscular system, the fat on your body and so on.
Therefore, all you have to do is decide if you want to make a change in your life and start throwing punches to that fat of yours.
How will punching a bag help you lose weight?
When you first think about it, it doesn’t make any sense, does it? Punching bags are for professional boxers who want to train in order to perfect their technique, become faster and stronger, right? Well, that is one way of looking at things.
But everyone can own a punching bag in their own basement, garage or home. A punching bag can help you exercise without using any other equipment. You don’t have to want to fight in order to be able to exercise correctly with a punching bag.
There is a large number of both men and women who choose this method because they enjoy it, it makes them sweat the anger out and it helps them become healthier.
This type of training can challenge your body in many ways, which is why it is a good choice for you.
If you are willing to learn how to hit the bag correctly and how to move around it, you can create your own personalized workout routine that will help you lose weight and spill your frustrations out.
In the “how” category, there are a lot of options. You can workout at a slow pace, trying to do interval or circuit exercises, or you can workout at a fast pace, trying to exercise as much as possible in a short period of time. You can exercise using your arms only, or your legs, too. It should all depend on the body part that you want to lose weight from the most.
Either way, a few things will happen for sure: you will sweat, you will train all of your muscle groups and you will lose a lot of weight in time. Think about the body part that you want to focus more on. For example, if you want to lose weight from your upper body, then you should focus on punching with your arms, as well as doing ducking stance changes.
Punching bag routine examples
There is no perfect punching bag routine that works for everyone. In time, you will figure out what’s the best workout for your needs. But for starters, you can try a few simple routines.
Make sure to wear comfortable sports shoes, comfortable clothing and boxing gloves. In case you don’t own a punching bag yet, you can simply imitate the punching motions. In that case, you don’t need the gloves.
Here’s an example of a punching bag workout that is suitable for everyone, regardless of their experience with this type of equipment.
- 5 x low kick with the right leg
- 5 x high kick with the right leg
- 5 x low kick with the left leg
- 5 x high kick with the left leg
- 20 x straight punches (both arms)
- 5 x left hooks
- 5 x right hooks
- 5 x knee strikes
Repeat the entire workout 2-3 times, depending on your resistance and goals.
Here’s another example that is recommended for intermediate or advanced trainees:
- 10 x jab + cross
- 10 x jab + cross + jab
- 10 x jab + cross + upper cut (both arms)
- 10 x jab + upper cut + hook (both arms)
- 10 x jab + cross + shin block
- 10 x left knee + right knee + jab + cross
- 10 x knee + left front kick + right front kick
- 10 x left shin block + right shin block +high rock
Warm-up and persevere
If you find it too difficult to workout using a punching bag, then you probably tried too hard. Slow down and pick another training routine. Perseverance is what often helps you obtain the results you want.
It is important to warm up properly before you start the workout. Stretch, jump the rope, do some jumping jacks or cycle. Even a 5-minute warm-up is extremely important and significantly reduces the risk of getting injured.
Expect to see the first results in a few weeks. The first few days will be more difficult because you will start to experience a variety of sensations. Your body will start aching due to the lack of physical activity if you haven’t trained in a long time. After a few days, you will start getting used to the workouts and you will be able to train correctly.
No worries, though. You will start burning calories from the first training. After a while, you will also observe a change in your muscles’ aspect. Therefore, fight your fears and persevere!