Want the Best Heavy Bag Workout? Here are the 3 Best Heavy Bag Workouts for women to Learn How To Punch While Getting Fit, Strong and Lean – right at home!
Punching bag workouts are becoming popular in boot camps, boxing gyms, and home fitness routines because they combine cardio, strength, coordination, and confidence-building movement. These weighted bag workouts give you three practical home boxing routines to get started. Her Daily Fitactions shares practical boxing and home workout content for women who want workouts that feel challenging, useful, and motivating.
So, are you ready to learn how to punch? These punching bag routines will get you sweating, moving, and feeling empowered. Before you begin, it is important to understand the basic boxing stance and punch technique so you can train safely and get more out of each workout.
BOXING STANCE FOR YOUR PUNCHING BAG WORKOUTS
Basic Boxing Punches For Women To Learn Boxing (all based upon a right hand fighter, i.e. your strong arm to throw a knock out punch is the right hand).
Boxing Stance (regular): Left Foot Leads and Right Foot is Back. Start with feet hip distance apart. Step straight Back with your right foot. Now turn both feet 45 degrees. Now, your Left shoulder should face your opponent and your right shoulder should be back with your right hand on your face. The key to good boxing foot work is to always stay in this stance when moving lateral or forward and back. Knees slightly bent and feet always under hips with equal pressure dependent on punch.
Hand and Arm Position In the Boxing Stance: Start by placing arms up over head and palms facing each other. Now bring arms straight down to your sides and place hands on side of face (right hand next to right ear, left hand on left side of face) at eye level. Elbows kept close to sides and pulled in so elbow and arm protect ribs and sides of body. Important when moving that you don’t let your elbows float out away from your body and your hands drop below your chin.
HOW TO PUNCH FOR WOMEN:
Right Hand (straight right), knock out punch, #2: Throwing a straight right during a heavy bag workout for women starts with a pivot of your right foot on the ball. Pivot towards your target to turn your knee, then hip, and let your shoulder and arm follow. At contact, turn your fist over so only your front knuckles hit the target. Fully extend your arm for maximum power, then snap your punch back. This straight right is key in boxing workouts at home with bag or during an at home kickboxing workout with bag.
Left Hand Jab, # 1: For a women’s boxing bag workout, throw the jab right off your face with your left hand. There’s no back-foot pivot. Snap your punch with your palm facing the ground, stepping with your lead leg for power and stability. Return your jab to your face while stepping back into your stance. This basic jab technique is essential for all punching bag workouts for women and FightCamp punching bag routines.
WANT HELP LIKE AMY BELOW?
APPLY FOR YOUR FREE CONSULT BY CLICKING HERE ($200 VALUE FREE)
HEAVY BAG WORKOUT #1 (home workout) :
You’ll need a 15-20 lb slam ball, punching bag, boxing wraps and gloves.
Please perform at your own risk and give it your best!
HOW TO PERFORM YOUR WEIGHTED BAG WORKOUT:
Part 1: HEAVY BAG WORKOUT (FOLLOW-ALONG WORKOUT VIDEO)
Follow-along and repeat the boxing workout 2-4x with intensity and good form on every punch while keeping good stance.
Part 2: HOME WORKOUT FOR ARMS CIRCUIT
Repeat all the exercises below 6-8X no rest at own risk
1. 5 – 20 reps Press overhead
2. 5 – 20 reps Overhead extension triceps (keep elbows tucked in, touch back of neck before extending overhead)
3. 5 – 20 reps Ball slams
4. 5-25 reps push ups
5. punching forward and back 30 seconds with 2lb dumbbells in each hand
Again, go back to exercise 1 and repeat all exercises (exercise 1 to exercise 5) 6-8 x
Have more time? Jog 2-6 miles.
For readers who want more direct heavy bag instruction, link naturally to Try These Punching Bag Workouts To Burn Fat and Learn Boxing Skills Right At Home
Please comment and share if you need any help!
HEAVY BAG WORKOUT VIDEO #2 (body weight workout)
Losing weight at home for women over 30 can be challenging. A 30 MINUTE HOME WORKOUT USING A HEAVY BAG is very effective for women to lose weight when they combine cardio exercises, body weight exercises, weight training exercises and punching exercises all in one workout.
This home workout for women shown below is one of the best heavy bag workouts you’ll find in fitness guaranteed.
You’ll need a heavy bag, 2: 2lbs dumbbells and boxing gloves. See below for your best option for purchase on Amazon:
Stand Up Boxing Bag: Click Here
Boxing Gloves: Click Here
Boxing Wraps: Click Here
Try to keep up with Jen in this Best Punching Bag Workout Video that teaches you boxing skills, how to punch, boxing foot work, ab exercises, body weight exercises and high rep with low weight resistance exercises.
Are you ready to follow Jen in the heavy bag workout? Well, push play below and start punching away to get fit and burn calories.
Perform this heavy bag boxing routine below and all workouts at your own risk. Always consult your medical professional before starting any workout to lose weight and get fit.
Make sure to take your time and learn this best heavy bag boxing workout. The better you get at punching, the more challenging the boxing workout for weight loss will be.
After performing this boxing workout video above. You can repeat it again and/or perform the following calorie burning body weight and body toning exercises below:
- Jump Rope 3 minutes
- Hammer Curls with 2lbs for 1 minute
- Straight Punches up High with 2lb dumbbells each hand for 1 minute
- Burpees 20-3o reps or Star Jumps 50 reps
- Push Ups 20-50 on knees
- Squats 25-100 reps
For a supporting lesson-style internal link, add Heavy Bag Boxing Drill and Lesson To Knock Off Calories and Burn Fat For a Home Workout
Want a customized fitness program and/or nutrition plan written for the gym and/or home by a Top American Trainer?
Get your Free Consult Here ($200 Value) >> YES, help me!
HEAVY BAG WORKOUT FOR WOMEN #3 (cardio boxing plus weight training)
Learn more about my program here >> BE A FITNESS BOXER
NOW PERFORM THE WORKOUTS BELOW:
STRENGTH TRAINING CIRCUIT 1
- Jump Rope or Jumping Jack with fist 1 minute / 2 minutes
- Squat with Db (heaviest you can do) 15 reps / 20 reps
- Stand Ups 10 each leg / 25 each leg
- Star Jumps 20 Reps / 50 Reps
STRENGTH TRAINING CIRCUIT 2
- Mountain Climbers (both balls feet hit ground!) 1 minute / 1 minute
- Skating 1 minute / 1 minute
- Hammer Curls keep elbows to side 10 reps (5-12 lbs) / 15 reps (10-20lbs)
- Push Ups 10 (knees) / 10 (no knees)
- Clapping Push Ups, knees 5-10 / 15-25
YOU WANT TO LEARN HOW TO BOX BUT DON’T HAVE A BAG?
Related Blog Post:
FAQs
What is the best technique for a straight right in a heavy bag workout for women?
Pivot your right foot, turn your hips, and snap your punch for power.
How do I throw a proper jab in a women’s boxing bag workout?
Step with your lead leg, snap your left hand, and keep your palm facing down.
Can beginners do boxing workouts at home with bag?
Yes, simple punches like jabs and straight rights are perfect for beginners.
What is included in an at home kickboxing workout with bag?
It combines punches, kicks, and combinations on a heavy bag to boost fitness.
Which punching bag workouts for women improve power and stamina?
Heavy bag workouts with straight rights, jabs, and combo drills build strength and endurance.
Final Thoughts
These 3 heavy bag workouts give women several ways to train at home while learning boxing basics, improving cardio, and building strength. Start with proper stance and punch technique, then use the workouts to build confidence, coordination, and conditioning over time.
For broader support with consistency and healthy habits, you can also guide readers to 13 Healthy Commitments To Help You Eliminate Dieting Forever
