Heavy Bag Workout for Beginners - 20 Minute Routine

The heavy bag is one of the best training tools in boxing. It builds power, sharpens technique, improves cardio, and lets you throw punches at full force without worrying about hurting anyone. But most beginners just stand in front of it and flail.

Here's a structured 20-minute heavy bag workout designed for beginners. Follow it properly and you'll get more out of the bag than people who've been hitting it mindlessly for years.

Before You Start

Wrap your hands. Always. No exceptions. Even with gloves, hitting the heavy bag without wraps risks wrist and knuckle injuries. If you don't know how to wrap, ask someone at your gym or look up a tutorial.

Wear bag gloves or boxing gloves. 12oz or 14oz gloves are fine for bag work. Don't use MMA gloves or go bare-knuckle unless you want damaged hands.

Stand at the right distance. You should be able to touch the bag with your jab fully extended. If you're too close, you'll jam yourself. Too far, you'll reach and lose power.

Keep your stance. The bag doesn't hit back, but train like it does. Keep your hands up, chin down, and move your feet.

The 20-Minute Workout

This workout has 6 rounds of 3 minutes each, with 30 seconds rest between rounds. That's 18 minutes of work plus 3 minutes of rest - a proper boxing structure.

Round 1: Jab Only

Three minutes of just jabs. Sounds boring, but this round is about warming up and locking in technique.

What to focus on:

• Snap the jab out and back fast
• Keep your rear hand glued to your chin
• Move around the bag, don't stand still
• Mix in single jabs, double jabs, and triple jabs

Don't worry about power yet. Focus on speed and form. Every jab should feel crisp.

Rest: 30 seconds. Shake out your arms. Breathe.

Round 2: Jab-Cross

Now add the cross. This round is about connecting the two punches smoothly.

What to focus on:

• Jab sets it up, cross delivers power
• Rotate your hips into the cross
• Snap back to your guard after each combination
• Keep moving - hit and shift angle, hit and step back

Throw single 1-2s at first. Once you're warmed up, start doubling up: 1-2, 1-2 with no pause between them.

Rest: 30 seconds.

Round 3: Combinations

Time to add hooks and uppercuts. This round uses everything.

What to throw:

• 1-2-3 (jab-cross-hook)
• 1-2-3-2 (jab-cross-hook-cross)
• 1-2-5-2 (jab-cross-lead uppercut-cross)
• Anything else that flows naturally

What to focus on:

• Each punch should have intent - no lazy shots
• Let your body rotation connect the punches
• Mix head level and body shots
• Finish every combination with your hands up

This is where you start working. Push the pace a bit.

Rest: 30 seconds.

Round 4: Power Shots

This round is about hitting hard. Slow down the pace slightly but increase the force.

What to throw:

• Hard 1-2s with real weight behind them
• Power hooks to the body
• Loaded crosses with full hip rotation

What to focus on:

• Sit down on your punches - bend your knees slightly
• Plant your feet before power shots
• Feel the connection through your whole body
• Breathe out sharply when you punch

You shouldn't be able to talk during this round. These punches should make noise.

Rest: 30 seconds.

Round 5: Speed and Volume

Opposite of Round 4 - this is about throwing lots of punches quickly.

What to throw:

• Fast combinations without pausing
• Multiple jabs between power punches
• Anything that keeps your hands moving

What to focus on:

• Keep punches short and sharp
• Stay light on your feet
• Punch in bunches - 5, 6, 7 punches at a time
• Don't sacrifice technique for speed

This round tests your cardio. Your arms will burn. Keep going.

Rest: 30 seconds.

Round 6: Put It Together

Final round - combine everything. Power when you feel it, speed when you don't. Move around the bag, change angles, mix head and body.

What to throw:

• Everything you've practiced in rounds 1-5
• Combinations that feel natural to you
• Whatever you're most confident in

What to focus on:

• Imagine the bag is a real opponent
• Don't stand in one place too long
• Finish strong - the last 30 seconds should be your best output

End the round with a hard combination and step back like you're waiting for the ref to count.

Done. Take a minute to catch your breath. You've earned it.

Tips for Better Bag Work

Don't Push the Bag

A common beginner mistake is leaning into the bag and pushing it. Punches should snap - your fist bounces off the bag, it doesn't stick to it. If the bag is swinging wildly, you're pushing not punching.

Hit at Different Heights

The bag has head level, body level, and everything in between. Mix your targets. A hook to the head follows different angles than a hook to the liver.

Move Your Feet

Circle the bag. Step in with your combinations, step out after. Angle off to one side. The bag doesn't move, but you should.

Control Your Breathing

Exhale sharply when you punch. Inhale during recovery. Holding your breath tires you out faster than anything else.

Rest Properly

During your 30-second breaks, stay moving. Walk around, shake your arms out, take deep breaths. Don't collapse on a bench.

Making It Harder

Once this 20-minute routine feels manageable, here's how to progress:

• Add rounds: Go from 6 to 8 or 10 rounds
• Shorten rest: Drop from 30 seconds to 20, then 15
• Add finishers: 10 seconds of all-out punching at the end of each round
• Hold something: A light dumbbell in each hand during shadow boxing rounds (not while hitting the bag)

The workout should always challenge you. If it gets easy, make it harder.

What to Avoid

Random punching with no structure. Have a plan for each round. Aimless hitting teaches aimless fighting.

Dropping your hands. The bag doesn't counter you, but bad habits transfer. Keep your guard up.

Going too hard too fast. Round 1 should be controlled. Save the fireworks for later rounds.

Ignoring pain. Sharp pain in your wrists, knuckles, or shoulders means stop. Dull fatigue is fine - sharp pain is a warning.

Skipping the basics. Even if the jab-only round feels boring, do it. Fundamentals matter more than fancy combinations.

Bring It to the Gym

Bag work at home is great, but having a coach watch your technique makes a real difference. At Honour & Glory, our bag rounds are coached - you'll get feedback on your form, suggestions for improvement, and someone pushing you through the hard parts.

Our beginners class includes plenty of bag work alongside pad drills and technique instruction. You'll learn how to make the heavy bag work for you, not just absorb your punches.