HIIT & Combat
Heavy Bag Training: Power & Endurance
Quick Answer: Heavy bag training is a boxing workout that involves striking a weighted bag with punches, kicks, or both. It builds power, endurance, and technique while providing an intense cardio workout.
Difficulty
Intermediate
Calories/Min
10-15
Equipment
Heavy bag, Boxing gloves, Hand wraps
Muscles
Shoulders, Arms
Move
Your daily movement app
Heavy Bag Technique: Build Power & Endurance
1
Wrap hands and put on gloves
2
Maintain proper fighting stance
3
Start with basic combinations (jab-cross)
4
Drive power from legs and hips
5
Return to guard position after each combo
Benefits of Heavy Bag
- ✓Builds punching power and speed
- ✓Intense full-body workout
- ✓Improves boxing technique
- ✓Excellent stress relief
- ✓Burns maximum calories
Pro Tips
- 💡Always wrap hands to protect wrists
- 💡Focus on technique before power
- 💡Work in 2-3 minute rounds
- 💡Track your rounds with Move timer
Common Mistakes to Avoid
✗Pushing instead of snapping punches
✗Dropping guard between combinations
✗Standing too close to bag
✗Neglecting footwork
Heavy Bag Variations
Power punching rounds
Speed and volume rounds
Mixed martial arts (add kicks)
HIIT intervals on bag
Track Your Heavy Bag with Move
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