Speed Bag Workouts

The 5 Best Speed Bag Boxing Workouts (Beginner Friendly)

What are the best speed bag boxing workouts?

One of the best speed bag workouts is the basic rhythm workout and high-intensity interval training (HIIT). With these, you can get started no matter your current skill level, and increase the speed and intensity of your workouts as you progress.

In this post, we will go through the 5 best speed bag boxing workouts you can try the next time you get your hands on a speed bag.

The speed bag is also one of the best ways to improve punching speed.

Let’s get started!

The best speed bag workouts

There are a thousand different speed bag workouts and things you can do.

Here are the 5 basic speed bag workouts you can start with, and change them as you progress.

Remember, to get the most out of your speed bag workouts, it’s important to use proper technique, maintain a consistent rhythm, and gradually increase the speed and complexity of your movements over time.

Basic Rhythm Workout

Basic Rhythm Workout is the foundation of all speed bag workouts. Begin by hitting the bag with alternating hands in a steady rhythm. Here is a video tutorial below.

As you get more comfortable with your speed bag training, increase the speed and add in more complex combinations, such as doubles and triples.

This is a good one to start with, especially if you are a beginner.

Accuracy Workout

Accuracy Workout focuses on hitting specific spots on the speed bag, such as the top, bottom, or sides. This should improve your accuracy and precision with your boxing in general.

Defense Workout

Defense Workout focuses on dodging and weaving while hitting the speed bag. This is supposed to improve your defensive skills, as well as your hand-eye coordination.

Freestyle Workout

Freestyle Workout involves hitting the speed bag with a variety of punches and combinations, without following any set pattern.

Experiment with different rhythms and movements to keep the workout interesting.

As you get better with your speed bag, you can do all kinds of freestyle sets to your liking.

High-Intensity Interval Training

High-Intensity Interval Training (HIIT). Switch between high-intensity speed bag work and periods of rest or low-intensity activity. This will help you build endurance and can help you to lose some weight.

Why are speed bag workouts efficient?

There are a lot of reasons why speed bag workouts are so efficient.

For starters, a speed bag requires very little space, is fairly affordable, and can be attached to pretty much anything.

You can also use speed bags to get started with boxing, even if you are a bit out of shape.

It can also help you with your hand-eye coordination, speed, timing, and rhythm in boxing.

On top of all that, speed bag workouts can be used as a great cardiovascular exercise to improve your overall physical condition.

Can you build muscle with a speed bag?

Speed bag workouts can aid in muscle building, particularly in the upper body.

Hitting the speed bag recruits several muscles in the arms, shoulders, chest, and back, which can contribute to increased strength and size in these areas.

However, it’s essential to understand that speed bag workouts alone aren’t sufficient for developing significant muscle mass.

To witness noticeable muscle growth, you must engage in a variety of resistance training exercises that target all major muscle groups.

This could include push-ups, pull-ups, squats, and deadlifts, as well as utilizing weights or resistance bands.

In addition to resistance training, maintaining a balanced and nutritious diet is critical to promote muscle growth.

Without consuming enough calories and protein, your body won’t have the resources it requires to repair and build muscle tissue.

Therefore, while speed bag workouts are a valuable component of your overall fitness routine, they should be supplemented with other forms of exercise and appropriate nutrition to achieve notable muscle growth.

Is it good to hit a speed bag every day?

Whether it is good to hit a speed bag every day depends on various factors, such as your fitness level, training goals, and recovery ability.

If you’re new to speed bag training or have limited experience with this type of workout, it’s essential to start slowly and gradually build up your endurance and stamina.

Hitting a speed bag every day may be too much at first, leading to overuse injuries or burnout.

Instead, start with 2-3 sessions per week and gradually increase the frequency and duration of your workouts as your fitness level improves.

On the other hand, if you’re an experienced boxer or athlete and your body is well adapted to regular training, hitting a speed bag every day may be an effective way to improve your performance.

However, it’s essential to listen to your body and take rest days as needed to allow for proper recovery and prevent overuse injuries.

In general, it’s a good idea to vary your workouts and incorporate different types of exercises to prevent boredom and overuse injuries.

This could include speed bag training on some days and other forms of exercise, such as strength training or cardio workouts, on other days.

Ultimately, whether you hit a speed bag every day or not depends on your individual needs and goals.

It’s crucial to work with a qualified coach or trainer who can help you develop a safe and effective training program tailored to your specific needs and abilities.

Does hitting a speed bag burn calories?

Hitting a speed bag is an effective way to burn calories. Speed bag workouts require a lot of energy and can get your heart rate up quickly, making them an excellent form of cardiovascular exercise.

By increasing your heart rate and breathing rate, you’ll burn calories and improve your overall fitness level.

According to some estimates, a 30-minute speed bag workout can burn between 150-250 calories, depending on your weight, fitness level, and intensity of the workout.

However, the exact number of calories burned will vary depending on individual factors.

In addition to burning calories during the workout, speed bag training can also increase your metabolic rate, causing your body to continue burning calories even after you’ve finished your workout.

Overall, incorporating speed bag workouts into your fitness routine can be an effective way to burn calories, improve cardiovascular health, and increase your overall fitness level.

On top of that, hitting a speed bag can be a lot more fun, or at least a nice change compared to just jogging or jumping a rope.

Final thoughts


In summary, speed bag workouts are an efficient and effective way to improve your boxing skills, hand-eye coordination, and cardiovascular fitness.

The five best speed bag workouts are

  • Basic Rhythm Workout,
  • Accuracy Workout,
  • Defense Workout,
  • Freestyle Workout, and
  • High-Intensity Interval Training.

While speed bag workouts can aid in muscle building, they should be supplemented with other forms of exercise and a balanced and nutritious diet to achieve significant muscle growth.

Whether you hit a speed bag every day or not depends on your individual needs and goals, and it’s important to work with a qualified coach or trainer to develop a safe and effective training program.

I hope this was helpful, have a wonderful day!

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