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Step 1
Prepare yourself with the proper gloves and hand wraps before you use a punching bag. The bag is essentially dead weight hit with great force, so you need to have the right protection to save your hands from injury. Wrap your hands with the wrists in line with the hand.
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Step 2
Work in intervals of about one minute depending on your fitness and skill level. Rest for 30 to 60 seconds and begin the next round of hitting. When the minute workout becomes easy to get through, move up to two minute intervals and then three minutes, with a resting period between rounds.
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Step 3
Throw basic punching combinations for beginners. Leave the more complex punches for longer intervals with the punching bag. Focus on perfecting the basic punch combinations in the beginning, knowing these are the strong foundations of boxing.
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Step 4
Punch continuously through the round. One minute doesn't sound long, but punching a heavy bag non-stop for only a minute is a hard workout. There is a rest period after, so utilize the full minute by throwing constant quality punches.
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Step 5
Vary the workout by working on speed and punch as fast as possible. Work on outside punches and inside punches. Use the skills needed when you are either close or further from the opponent. Change the direction usually circled to the opposite or do a full round with only jabs at the punching bag.
