• 5 Minute Punch Bag Workout

    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.

    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

    Posted by Daniel Puddick