15 Minute Full Body Heavy Bag Workout

Build Cardio, Strength and Muscle

The heavy bag is an essential tool for any fighter, but it can also be a great workout for anyone wanting to add to their fitness arsenal. If used properly, the heavy bag is a great way to build cardio while also increasing strength and building muscle. I’ve even heard it called weightlifting for fighters, but you don’t have to be a fighter to get these benefits. I’ve outlined a great heavy bag workout that anyone can do on their own.

ROUND 1

Set the round timer for 3 minute rounds with 1 minute rest in between.
Work on straight punches only.
Move around with the bag, staying in your stance working jabs and crosses.
Use any combination of the two.

REST 1

Time: 1 minute
As soon as the round ends, do 10 squats
Rest for the remainder of the rest period.

ROUND 2

Time: 3 minutes
For the second round add hooks to your combinations.
Do any variation of jabs, crosses, right and left hooks.

REST 2

Time: 1 minute
As soon as the round ends, do 5 burpees as fast as you can.
Rest for the remainder of the rest period.

ROUND 3

Time: 3 minutes
This round you’ll be working on non-stop light punches.
Stay moving and constantly be touching the bag with punches.
Work the head and body changing levels.
The focus is on cardio and constant movement.

REST 3

Time: 1 minute
As soon as the round ends, do 20 crunches
Rest the remainder of the rest period.

ROUND 4

Time: 3 minutes
This round the focus is building strength and power.
Play around with changing up power. Touch the bag with a couple light punches and finish the combo with a power shot.
For example, light jab, light jab, finish with a hard cross.
You can go to the head or body and you can build up to finishing the combo with 2 power shots.