Working the heavy bag on a consistent basis can keep you in shape.
Professional boxers spend countless hours hitting the heavy bag not to burn fat, but to hone their skills. Even if you don't have hopes of holding a championship belt around your waist, you can join a boxing gym to improve your physical health. Devoting enough time to hitting the heavy bag, in conjunction with a reduction in your caloric intake through healthy diet changes and some other forms of exercise, can help you burn fat.
Boxing workouts incorporating a punching bag can torch calories. Exercise at high intensity and incorporate other boxing-related exercises to lose excess body fat.
Go Slow and Steady
The process of burning fat isn't necessarily easy, but it is simple in theory. To see a reduction in your amount of body fat, the calories you burn must exceed the number you consume. You'll have better success reaching this state, known as a caloric deficit, through regular exercise and dietary changes, notes the American Council on Exercise. Burning fat is a steady journey rather than one that happens overnight. If you can burn an excess of 3,500 calories by the end of the week, you'll have lost roughly a pound of fat.
Punch Your Way to Fat Loss
Using a punching bag can burn a couple hundred calories in a single workout, but this form of fitness has a significantly lower caloric burn than aerobic exercises such as running. To improve your chance of fat-loss success, combine regular punching bag workouts with a vigorous form of cardiovascular exercise. For example, a person who weighs 180 pounds burns about 243 calories in 30 minutes of using a punching bag, but burns about 410 calories during a 30-minute run at 6 mph.
Learn the Sport
Hitting the heavy bag can help you burn off some steam, but with the right approach, you can use this training tool to improve your coordination, power and precision. Don't just flail your arms in the direction of the bag. Work with a trainer to develop the correct boxing stance with your weak-side foot forward, your hands up, elbows tucked against your sides and your chin down. Throw punches with each hand, ideally in combinations of three punches. Move your feet throughout the workout and keep your pace elevated to burn more calories.
Burn Calories in Other Ways
If you've joined a boxing gym with the goal of hitting the heavy bag to burn fat, don't overlook the other ways you can get in shape. Boxing workouts contain many elements that burn calories quickly. These exercises including jumping rope, up-tempo calisthenics and, when you're ready, sparring in the ring. In 30 minutes of these three activities, a 190-pound person burns about 433, 348 and 519 calories, respectively.