High intensity interval training can be applied to a heavy bag punching and kicking workout, and this is very effective for burning fat.
Because I’m a former certified personal trainer with a martial arts background, and because I’ve taken many “cardio kickboxing” classes at the health club, I’m very familiar with the effectiveness of punching and kicking a bag.+
For a high intensity interval training workout using a heavy bag, three punches come to mind: uppercut, cross and hook.
These kind of punches can be slammed full-force into the heavy bag.
The best kicks include the front, crescent and roundhouse, though a spin kick would also be great for more advanced individuals.
You can learn basic techniques by attending a cardio kickboxing class or a shadow boxing class at your local health club.
If you don’t belong to a health club, there are videos of proper techniques.
You absolutely must learn proper punching and kicking techniques to bring on an effective HIIT session.
Shutterstock/Dmitry Kalinovsky
Very short, highly intense bouts of striking, alternating with light lower body activity, will burn more calories over the duration of the workout, than will a more sustained, even-paced session of striking.
HIIT also produces the amazing “after-burn” that will strip off body fat.
Drive your hardest strikes into the bag for about 30 seconds, then for a few minutes or just one minute, pace about for recovery energy.
Another variation is to throw a rapid, hard 1-2 punch, then immediately follow up with a single or double kick.
Another option is after the 1-2 throw (which can be a left-right cross; cross-hook or uppercut-hook, e.g.), do a knee tuck jump.
Then immediately repeat the 1-2 sequence and again the knee tuck jump.
Keep doing this for 30 seconds, then take your passive rest.
Some might even want to do pushups or pull-ups in between kicking intervals.
Five Benefits of HIIT
• Improved Cardiovascular Fitness: HIIT enhances heart and lung health by pushing your cardiovascular system to work harder in short bursts, leading to better endurance and overall fitness.
• Increased Calorie Burn: HIIT workouts are known for their high calorie-burning potential, both during and after exercise.
The intensity of HIIT boosts metabolism and promotes significant calorie expenditure, aiding in weight management.
• Enhanced Muscle Strength and Tone: The varied exercises in HIIT, including strength-based intervals, help build and tone muscles, improving overall strength and physique.
• Efficient Use of Time: HIIT workouts are typically shorter in duration compared to traditional exercise routines, making them ideal for those with busy schedules.
• Improved Insulin Sensitivity: HIIT can enhance insulin sensitivity, which helps regulate blood sugar levels and reduces the risk of type 2 diabetes.
This is particularly beneficial for individuals looking to improve metabolic health.
Lorra Garrick is a former personal trainer certified through the American Council on Exercise. At Bally Total Fitness she trained women and men of all ages for fat loss, muscle building, fitness and improved health.
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