20 Minute Free Standing Punch Bag Workout For Beginners

Get ready to unleash your inner boxer with this intense 20-minute workout designed for a free-standing punch bag but it can be used on any type of punch bag.

Combining dynamic combinations, defense techniques, and high-intensity punches, this workout will challenge your stamina, speed, and power. Lace up your gloves, step up to the bag, and prepare to sweat your way to boxing greatness.


Warm-up (5 minutes):

Jumping Jacks: Perform 2 sets of 30 seconds each, with a 15-second rest in between.

Shadow Boxing: Spend 2 minutes warming up your body and loosening up your muscles by throwing punches in front of the mirror or imaginary opponent. Focus on proper technique and footwork.

Main Workout (14 minutes):

Round 1 (3 minutes):

Jab-Cross Combo: Throw a jab (left hand) followed by a cross (right hand) continuously for the entire duration of the round. Focus on speed, accuracy, and maintaining good form.

Round 2 (3 minutes):

Jab-Cross-Hook Combo: Combine a jab, cross, and hook (left hand) in a fluid sequence. Alternate the hook to the body and head. Emphasize proper weight transfer and hip rotation.

Round 3 (3 minutes):

Uppercut Combination: Execute a double jab, cross, and follow up with alternating uppercuts (left and right). Visualize punching through the target, generating power from your legs and core.


Round 4 (3 minutes):

Defense and Counter: Practice slipping, ducking, or blocking incoming punches from an imaginary opponent. Then, counter with a swift combination. Focus on maintaining a strong guard while countering effectively.


Round 5 (2 minutes):

High-Intensity Punches: Increase your punching speed and power by performing rapid-fire punches, focusing on combinations like jab-cross-hook-uppercut. Push yourself to maintain a high tempo throughout the round.


Cool-down (1 minute):

Active Rest

Slow down your pace and continue lightly shadow boxing or perform some light jogging in place to gradually bring your heart rate down.



Dedicate a few minutes to stretch your arms, shoulders, back, and legs. Hold each stretch for about 15-30 seconds, focusing on deep breathing and relaxation.


Remember, before starting any intense workout, it's important to consult with a healthcare professional or fitness instructor to ensure it aligns with your current fitness level and health condition. Additionally, listen to your body and take breaks as needed during the workout. Enjoy your boxing session and have a great workout!

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Guide - The 14 Different Types of Punch Bags

Author's Photo

William Parrett

Will, co-founder of Home Gym Supply, launched the company in 2019 after 15-years in the fitness industry. His expertise stems not only from his professional background but also from his athletic pursuits. A former competitor in the World Beauty Fitness & Fashion (WBFF) and a competitive rugby player, Will has always been dedicated to health and fitness.