Heavy Bag Work
Conditioning that improves coordination and is genuinely absorbing to do.
Choose an effort level
Easy
Steady bag work, around 60 punches a minute.
Moderate
Around 120 punches a minute.
Hard
180 punches a minute, full rounds.
MET values reference the 2024 Adult Compendium of Physical Activities. They are population averages, not personal measurements.
Technique cues
- Wrap the hands properly before you touch the bag.
- Rotate the hips and pivot the rear foot — power comes from the ground.
- Return the hand to guard immediately after every punch.
- Breathe out sharply on each strike.
Common mistakes
- Punching with a bent or loose wrist.
- Standing square with no guard.
- Arm punching with no rotation behind it.
- Hitting flat-footed and static for the whole round.
A starter session
6 rounds of 2 minutes with 1 minute rest, staying light and fast.
Who it may suit
Low lower-body impact but demanding on wrists and shoulders. Wrap up and build volume slowly.