Skip to content

5 Minute Punch Bag Workout

by Daniel Puddick
5 Minute Punch Bag Workout Liquid error (sections/main-article line 111): Could not find asset snippets/relatedblogs.liquid

Punch Bag Workout Boxing HIIT Training

If you're looking for a short but intense workout, this is the one for you. Lasting just over 5 minutes, you don't even need a punchbag as you can just punch the air.  

The Punch Bag

I use the Lonsdale Authentic Bag in Vintage Brown. It weighs 34kg so it is a heavy bag meaning a tough workout. It is a premium bag, but one built to last. 

Lonsdale Heavy Punch Bag

The Gloves

I will be using the Everlast Evergel Handwrap Boxing Gloves. I purchased these as bag mitts and they offer amazing protection at the wrists, a very common place for people to pick up injuries. However, the stitching is already splitting at the knuckles so I'm not sure they would last very long.

punchbag workout 5 minute quick get fit

The Interval Timer

You can find many interval timers for your phone in the app store. The purchased version of ‘IntervalTimer’ I have found useful to so many workouts. You can create your own customised workout timers including rests, bell ring noises and it will save them into a calendar. Of course, you could just use a stopwatch, but using the app I have set up a little ‘last 10 seconds remaining’ for each interval to mimic my personal trainer encouraging me to ‘push through the burn’.

Interval Timer

The Workout

20 seconds punching, 20 seconds rest.

30 seconds punching, 30 seconds rest.

40 seconds punching, 40 seconds rest

50 seconds punching, 50 seconds rest

60 seconds punching, 60 seconds rest

The total workout lasts 5 minutes 40 seconds. It will work your shoulders, arms, lungs, and heart. My heart rate hits a maximum of 150 bpm during this workout which is about 80% of max. Heart Rate Chart from 5 minute punch bag workout

Popular Sundried Products

Close
Product Image
Someone recently bought a ([time] minutes ago, from [location])
Close
Login

Recently Viewed

Recently Viewed Products
Back To Top
Close
Edit Option
Close
Notify Me
is added to your shopping cart.
Close
whatsapp-account-image

Before you leave...

Take 30% off your first order

20% off

Enter the code below at checkout to get 20% off your first order

SUNDRIED30

Continue Shopping
Recommended 3
x