9 Tips: How to Use a Standing Heavy Bag for Cardio and Strength Training

Standing Heavy Bag

A lot of people spend a lot of time and energy looking for the perfect workout. One that will be challenging, but not too much so; one that will work all muscles and joints in the body without hurting anyone; one that can be done at home with little to no equipment. Well I have good news for you: standing heavy bag cardio is your answer! It’s a great way to get in shape or stay fit even when there isn’t enough room or time for formal workouts. All it requires is a heavy bag, some space, and about 10 minutes per day (or less!)

To get in shape or stay fit when there isn’t enough room to do a formal workout.

You want to be able to keep up with your kids for at least part of the day without feeling like you just ran a marathon.

Ideally, you’d love this cardio routine every day but know it’s not realistic because life gets busy and sometimes other things are more important than staying healthy (like work). I’m here for you! That’s why I made these videos – they’re quick, easy and most importantly effective so that even if five minutes per week is all we have time for right now can make some progress.

You’re new to working out and want some guidance in how to use a Standing Heavy Bag for Cardio.

It’s the weekend or you have an extra hour before bed so you want something that will make it worth your time (that means no wasted cardio).

The Standing Heavy Bag Workout Series is just what you need! This workout series includes two 20 minute workouts – one with weights and one without. I’ve included both my favorite movements from boxing plus other routines, such as lunges, squats and heel raises all done while holding onto a Standing Heavy Bag which allows us to work our lower body at the same time. These exercises are perfect for beginners or anyone who doesn’t know where to start.

If you’re looking for cardio while also building muscle and losing fat, running is not your best bet! Running (and other endurance exercises) don’t build muscle and they typically don’t burn enough calories to lose bodyweight either. Standing Heavy Bag workouts are much more effective because the weight forces us to work our entire body at once which will help with toning up those muscles too, all while burning a lot of calories in less time than the treadmill or even spinning class would get you in just 30 minutes.

For anyone who needs some extra encouragement – there’s no better way to challenge yourself physically AND mentally then by boxing with a Standing Heavy Bag! There’s something about being able to set goals on an opponent that really gets the competitive juices flowing.

I’ve put together some tips to help you make the most of your Standing Heavy Bag workouts and get all those benefits without getting lazy!

Put on gloves, wraps, boxing shoes or any other protective gear before hitting up a heavy bag because they will protect from injury better than just wrapping hands with tape will (wrapping hands is not enough). Gloves are also great for protecting your joints in case you hit that hard surface wrong – which can be really painful if it happens often enough! And I hope we don’t have to tell you about what could happen when wearing no protection at all…ouch. Wraps are best for hand injuries since they offer more protection then gloves do; however, both provide at least a little protection.

Standing Heavy Bag is great for cardio because you can vary the intensity of your workout by how fast or slow you are punching, kicking, throwing…etc. That way, this also allows people with different fitness levels to be able to do it together and everyone will get a decent work out! Plus, that means no boredom from always doing the same routine either – which could make exercise less enjoyable if done too much over time. Standing Heavy Bag is just as good for strength training; there’s plenty of muscles in your body used when hitting up a heavy bag so why not use them all for maximum gains? You’ll have more muscle definition throughout your body which looks pretty darn amazing.


If you are looking for a way to stay in shape or get back into fitness, think standing heavy bag cardio. This is an easy exercise that doesn’t require any equipment and can be done at home without needing much space. All it takes is about 10 minutes per day of punching the heavy bag (or less!) You may want to start with this introductory video on what you need before getting started and then find your favorite workout routine from one of our other videos! We hope these workouts help keep you motivated as well as healthy!


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