As long as you’re determined, whether or not you are a boxer, you can reap the benefits by working out with a punching bag. From a cost perspective, it is much cheaper to buy a punching bag than it is to attempt to set up a home gym.
The mixed martial art punching bag is simply one of the best “overall” workouts, from a cardio and strength training perspective.
If you keep at it, you will succeed. Most people give up the 15-20 minutes of working the bag each day because it is hard work. Like anything else in life, stick with a workout and you will see results. Most who give up do so in the first few weeks. Tell yourself that you will last a month at whatever workout it is you choose before making any rash decisions.
So what are the benefits of the punching bag? Proper striking and footwork are one of the highest calorie burn-intensive activities out there. Google “calorie burn activity chart” and you’ll notice that boxing is much more intensive than running and other common activities.
Because of constant movement and strong punches, you would be amazed at how much anaerobic endurance increases. This is not to say that this is easy. You will still feel the soreness resulting from the lactic acid coursing through your arms and back, but with each workout, this will become less and less.
Speaking of soreness, it is best to rest for a day in between workouts to allow enough time for your body to repair itself. Working out with sore muscles can result in pulling something or even breaking a few fingers.
Returning to the benefits – All major muscle groups are exercised with proper technique; back, arms, glutes, abs, chest, etc. With 15-20 minutes a day, you will achieve increased endurance and mental focus. These benefits will stay with you in and out of the gym.