High-intensity interval training (HIIT) has been a popular way to burn fat, improve endurance, and can take a boxing cardio workout to the next level. But what is a HIIT workout exactly? 

In terms of a heavy bag workout, it involves short bursts of high-intensity boxing drills followed by lower-intensity movements or breaks. The interval style of a HIIT training workout helps to build lean muscle, as well as support overall strength and fitness.

In this blog, we’ll take you through a core boxing HIIT workout that includes heavy bag exercises, and the best heavy bag boxing gloves to keep you well-protected. Use it as a guide to develop your own rhythm and boxing workout routine.

HIIT Workouts for Men and Women Designed to Drive Performance

A heavy bag cardio workout increases your endurance through the resistance of its weight. Repetitive boxing moves test your skills and form, while the intensity comes in short bursts to give you one of the best HIIT workouts.

A heavy bag workout engages the entire body and gives power to your punches. By adding classic boxing combinations to your HIIT workouts, you’ll torch calories, strengthen muscles, and improve your heart health.

Best Boxing Workout Warm Up

Due to the intensity of boxing heavy bag HIIT workouts, you’ll want to first warm up the muscles, since going in cold can lead to injury. Start easy by jumping rope for five minutes. 

Then, loosen up the shoulder and arm muscles with gentle arm circles and tricep stretches. Other warm up exercises prior to starting your heavy bag drills may include any of the following: 

• Jogging in place
• Jumping jacks
• Air squats
• Shadow boxing
• High planks
• Push ups

Perform any of these in combination for a span of 30 seconds each to get the body warm and ready. A total warm up time for a boxing HIIT workout with bag should be around 10 minutes.

Jab, Cross, Repeat

Now it’s time to put on your heavy bag gloves. Get your boxing bag workout started with feet shoulder width apart and toes pointed at an angle, and the body centered in front of the heavy bag. One hand punches, while the other remains by the face for protection. 

With the dominant hand, throw short jabs followed by cross punches with the back hand repeatedly for 20 seconds. Then, rest for 10 seconds, and repeat.

Remember to pivot the back foot and turn the hips to avoid injury to the knee. Switch and repeat on both sides a total of eight times to complete the circuit.

Straight Punches and Hooks

A comprehensive heavy bag workout also includes straight punches and hooks. Stand in the proper boxing stance with elbows bent at 90 degrees. Slightly bend the knees and rotate the hips to pivot the front foot and deliver a straight punch to the heavy bag. 

With the back arm, immediately follow with a hook punch. Repeat this two-punch series for 20 seconds with a rest time of 10 seconds in between. Go through a total of eight times to complete the circuit.

Side Kick and Punch Combination

A comprehensive heavy bag workout also includes kicks. Get into a fighting stance with your right leg back, hands protecting your face. Standing approximately a leg’s-length away from the bag, rotate the hips and shift the weight to the left foot as you pivot and lift the right leg with the knee bent. 

Extend the knee and kick the heavy bag with the heel of your foot, toes pointed down. Aim low and eventually raise your kicks as you improve your form. Again, do 20 seconds on each leg with 10 seconds rest between, repeating eight times.

Start Your Heavy Bag Workout with the Right Gear

A heavy bag workout adds another layer of resistance and strength training to your everyday boxing routine. Expect to use a punching bag that weighs anywhere from 50 to 150 pounds and invest in a quality pair of heavy bag gloves.

Heavy Bag Options

The Hayabusa Heavy Bag is made with the most durable material, allowing it to withstand hours upon hours of hitting and kicking. It’s versatile enough for a punching bag workout in your home gym or for use in a commercial setting and can be filled to the desired weight. 

Additionally, the Hayabusa Double End Bag is another key piece of equipment to use for improving your timing, accuracy, and speed. Many fighters rely on a combination of different types of punching bags to enhance their training and overall boxing performance.

Heavy Bag Gloves

Regardless of specific equipment used for your punching bag workout, you’ll want to make sure your hands, wrists, and knuckles are protected with heavy bag gloves. There’s a difference in weight, size, and features to consider when choosing the best boxing gloves for sparring versus a heavy bag workout. 

However, you can’t go wrong with the world-renowned T3D Boxing Training Gloves. They offer the utmost support in terms of construction and technology through:

1. 3D-printed cell protection to absorb impact and keep hands comfortable. The mesh lattice of these exclusive training boxing gloves contain force-damping struts which outperform even the best knuckle padding.
   
   
2. Long-lasting quality due to the cushion’s superior design. The scientific construction holds up against repetitive heavy bag exercises and boxing drills during the toughest HIIT workouts.

You want to go into any punching bag workout ready to fight, and having the best heavy bag boxing gloves will make sure you’re well-equipped to bring your best. When you’re ready to elevate your regular routine, add HIIT and your favorite Hayabusa gear to the mix.