Workout 4: Heavy Bag
There may be nothing more cathartic than thundering away with impunity on a helpless heavy bag. But if you can discipline yourself enough to mix in some technique—throwing in various combos that include straight punches, hooks and uppercuts—you stand to get an even tougher workout.
On the top end, you can burn around 500 calories in a 30-minute session. If you shift gears to an interval-style session, you may not burn as many during the session, but you stand to burn plenty more after. Going hard for short bouts also mimics the pace of real-life boxers going toe-to-toe with opponents, looking for opportunities to strike. A light-to-moderate pace calls for you to simply “touch” the bag with punches from various angles. Heavy intervals call for you to come unhinged on the bag in 10-second bouts.
Exercise 1) Heavy Bag
Light to moderate first 50 seconds. Heavy for next 10 seconds. Repeat for 5 total rounds. 1 minute rest.
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