Punching Bag Workouts for Women

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Boxing used to be a sport almost exclusively dedicated to men. Today, however, more and more women are using boxing as a workout, whether as a hobby or as a profession.

If you’re wondering what the best punching bag workouts for women are, read further. Although the exercise benefits might be the same, a heavy bag workout for women is slightly different; with different objectives and various routines.

The equipment needed is relatively standard, yet there are a few variances compared to men’s gear. If you’re planning to train at home, we have some tips to make your boxing life easier. 



How Are Women’s Workouts Different?

Regardless of gender, the techniques for punches and kicks remain the same. Likewise, any heavy bag workout will increase endurance, strength and coordination. Yet, women boxing workouts still differ in a few ways. 

Although we’re all unique, male boxers tend to be more competitive. Their primary objectives are to get strong while getting an opportunity to fight in the ring. This means that men’s workouts tend to be more focused on power strikes and fighting techniques. 

On the other hand, women often have different motivations, resulting in adapted routines:

  • Lose weight.
  • Combine workouts.
  • Self-defense.
  • Simple fitness routine.


Lose Weight

The leading motivation for females is, generally, to burn calories and lose weight. Boxing is a full-body workout, making you lose weight faster than running on a treadmill; not counting that it turns boring exercises into a fun experience.

This explains why many routines aimed at women are heavy on cardio exercises, and often include HITT and other fitness movements.


Combine Workouts

Attending a Zumba class for cardio and a ‘pump’ workout for strength takes time out of the day. In today’s society, where time is scarce, women boxing workouts tend to combine these two types of exercises. To save precious time, punching bags turn two workouts in one.



The other motivation behind women’s boxing is self-defense. Protecting oneself is essential, and this sport gives females the confidence needed. Learning how to handle and fight an opponent is the side-effect of women’s boxing.


Training Made Easy

If you’ve ever attended a kickboxing class, they’re generally attended by beginners. While you may not always use a punching bag, they’re great to acquire proper form. 

Many females start either at the gym or through classes, before deciding to add some resistance with a home girl punching bag.



Equipment Needed

Before starting, and to get the most effective results, you need to get the proper equipment. Just as for men, this consists of:

  • Punching bag.
  • Gloves.
  • Hand wraps.
  • Timer
  • Boxing shoes — optional.

Be aware that women’s equipment does differ to men’s, in the following ways:

  • Fashion and style.
  • Kit.
  • Smaller and lighter.


Fashion and Style

For most women, fashion and style matter. We might be sweaty, but some of us like to look good in our struggle. Sure, you can buy gender-neutral gear, but there are female versions for women.

Pink gloves, bags and hand wraps are the most common. Yet, you should be able to find gears in your favorite color.


Equipment Kit

The bundled punching bag kits tend to suit both males and females. However, female kits are more popular and feature:

  • Gloves and bag of matching color.
  • Jumping rope.
  • Fitness workout routine.
  • Ankle weights.


Smaller and Lighter

Women’s hands tend to be tinier; therefore, gloves and wraps are designed smaller for a tight fit.

Unless you’ve been practicing boxing for a long time, females generally have less power than men when it comes to kicking; at least until they get the hang of it. Extreme, heavy, bags might, therefore, not be suitable for all females. Besides, if you’re purchasing a hanging type, you need to be able to lift it and hang it to the ceiling. 

To counter this, you can get inflatable punching bags. Although they aren’t as sturdy and won’t offer much resistance compared to a regular bag, they’re great for beginners. 



Best Punching Bag Workouts for Women

These workouts can be intense and need a proper warm-up. Proceeding with powerful sidekicks or intense punches on cold muscles and joints is likely to cause injury.


Punching Bag Workout for Women Warm-Up

We recommend starting with 10 minutes of jumping rope. After that, move your arms in each direction, making small and large circles. Once you feel your body is ready to take on more, proceed with the following exercises. 


Best Cardio Routine

This 20-minute workout combines different fitness moves and punches to provide an intensive cardio boxing session.

Proceed with each of the below movements for 30 seconds before moving on to the next round. Take rest as you need. By the end of this drill, your whole body should be on fire!


Round One

  • Straight punches.
  • Keeping your back straight, proceed with high knees.
  • Alternate 4 punches and 4 knees.

Round Two

  • Punches: left, right, left side hook, right. 
  • Continue while rotating around the ball.
  • Jumping jacks.

Round Three

  • Punches: 2 jabs (shorter amplitude) and 2 straight punches (larger amplitude)
  • Jumping squats.

Round Four

  • Sprint punches. Alternate right and left arms while moving around your ball.
  • Alternate jump lunges. 

Round Five

  • Combine 8 punches followed by 2 squats. Speed is what you’re looking for here. 
  • Continue with 4 punches and 4 uppercuts. 
  • 4 high knees and 4 back kicks.

Round Six

  • Mix one punch and one uppercut. 
  • Side jumping squats.

Round Seven

  • Start with 10 right then left punches. 
  • Alternate between your right and left punches 10 times. Right then left, right then left, etc.
  • Time to slow down. Back lunges.

Well done, you’ve completed half of your routine. Hang on, the best is yet to come!

Round Eight

  • 8 punches and 4 jumping lunges.
  • Jumping jacks.

Round Nine

Between each of these, jump in the air as high as you can, bringing your knees up to your chest.

  • Mix 8 punches and 8 high knees.
  • 1 wide squat.
  • 2 alternate lunges.

Round Ten

  • Combine 3 punches with 1 side hook.
  • Catch your breath. 1 squat, 1 knee up. 

Round Eleven

  • Almost there. 8 uppercuts, 1 burpee.
  • Followed by 4 punches and 4 uppercuts.
  • To keep your heartbeat up, 4 jacks, 4 high-knees, 4 leg kickbacks.

Round Twelve

  • Straight punches only.
  • Burpees.

Round Thirteen

  • 4 punches, 4 high knees, 4 jumping squats.
  • Continue with 4 right then left punches. 
  • Then, 4 more, alternating each side.
  • 1 burpee, 2 jumping lunges.

Round Fourteen

  • This is your last round. Sprint punches for 30 seconds. 
  • Finish with burpees.

Take a couple of minutes to cool down and stretch now. You’ve just completed your 20-minute punching bag workout!



Boxing Routine Heavy on Leg Exercises

This workout focuses on legs and glutes workouts. It’s composed of six different moves of 30 seconds each. You’ll get 10 seconds to rest in between.


Round One: Round Leg Kicks

Your legs will kick the bag from the outside. The inner portion of your leg and foot should be reaching the bag. Aim as high as you can. 


Round Two: Straight Punches

These punches are included to allow your legs to rest and change up the routine.

Kick as strong as you can, alternating right and left arms. Aim to reach the bag across your face.


Round Three: Burpees

Combine one burpee and one knee jump, reaching as high as possible. Your knees should be touching your chest.


Round Four: Side Kicks

Kick your bag at a 90-degree angle. Adjust your core positioning accordingly. Alternate between your right and left leg. 


Round Five: Side Hook Punches

Another punching routine to mix up the workout and let the lactic acid break down in your legs.

Punch your heavy bag from the side, bringing your elbow up. Switch between each arm.


Round Six: Mountain Climbers

Placed in a high plank position, bring your knees to your chest and alternate between legs. 




Punching bag workouts for women are fun and highly efficient. They generally combine punches, leg kicks, and general fitness exercises to provide an intense and full-body workout.

Although it can be challenging to complete a full routine from the get-go, stamina builds over time. And don’t forget, you can do anything for 30 seconds, just take it one round at a time. Good luck, and have fun!

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