How Many Calories Does Punching the Speed Bag Burn?

How many calories can you burn punching the speed bag?

I decided to do a test – and here’s the answer.

Punching the speed bag can burn anywhere from 38 to 61 calories per 3 minute round.

Here’s how I tested:

By the way, we used Title Boxing speed bags for this testing, punching on an Arc swivel with a Everlast Adjustable Speed Bag Platform.

Not only are the Title speed bags very good, but they are also available in a full range of sizes, from 7″ x 4″ all the way to 12″ x 10″ (Although we didn’t test that size – it’s simply too large.)

Here’s some of the Speed Bags from Title Boxing that I recommend:

How Many Calories Does Punching the Speed Bag Burn?

Aside from all the benefits mentioned above, a speed bag can also help you burn calories, even if it is done in a short time. But the amount of calories burned varies depending on factors like:

How big is the speed bag?

How heavy is it?

How hard and fast are you hitting?

How much movement do you do around the platform while hitting?

We tried different Title Boxing Speed Bags sizes and hit each of them for three minutes using some variations, and the burned calories range from 38 to 61 calories. Title Boxing Speed Bags are the toughest, super-fast lightweight leather construction that will offer you the tops in striking workouts. They are all leather, with welted seams, reinforced handles, and triple-stitched for extra long-lasting use.

Next, let’s evaluate all the sizes.

Title Boxing Super Speed Bag, Black, 4″ x 7″ – Overview

We’ll start with the smallest bag in this test.

The 4″ x 7″ is the smallest of all the Title Boxing Super Speed Bags. Its lack of weight feels like you are punching nothing. It gives you less resistance. There is a tendency for you to go too fast, making it hard to keep up, causing you to mess up.

This bag can be a fun challenge, but honestly, it’s too small and light to be your main speed bag.

It is too small, so you have to be precise with your hitting, which can somehow help you with coordination and focus. Calories burned using 4″ x 7″ were 55 calories.

Title Boxing Super Speed Bag, Yellow, 5″ x 8″ – Overview

This is my favorite bag – hands down.

5″ x 8″ is a little bigger but still a lightweight speed bag. Doing fist roll was fun to do with 5″ x 8″, and you can do faster punches. It can be a better way to maintain longevity in training. Hitting it while standing still burned 58 calories.

Punching at a fast pace is an intense workout. I was in Heart Rate Zone 5 nearly the entire workout:

NOTE: All calorie burn was measured using a Polar H10 Chest Strap heart rate monitor and the Polar app. Bodyweight was 190 lbs.

Can we throttle the intensity to get a different training effect? Yes.

Punching this bag at “1/2 speed” yielded only 38 calories burned. The upside of this slower pace in punching is that I could’ve punched much, much longer.

Here’s the Heart Rate Zones from punching at 1/2 speed. Notice it’s in Zone 2 and Zone 3 the whole time.

We also tried using 8″ x 5″ with movement – continuously shuffling around the bag. This made hitting a bit less since you are constantly moving your feet. This movement burned 50 calories.

All things considered, this is my “daily driver” speed bag.

Title Boxing Super Speed Bag, Red, 6″ x 9″ – Overview

For three minutes at a pretty fast pace with not too much body movement, the calories burned were 56 calories. Since it has an average size, hitting it is still very easy.

Here’s a shortcut to the video

It’s bigger – so it weighs more. But it’s a bigger “target” to hit too – so this is a great beginner size.

The short-range of movement means the bag will bounce quickly, challenging you to time your hits respectively.

Title Boxing Super Speed Bag, Black, 7″ x 10″ – Overview

This one is, of course, heavier than 6″ x 9″, and 61 calories were burned hitting it. 75% of that was at a heart rate zone 5.

Here’s the Heart Rate detail from this one.

This is a great size for a beginner to the speed bag.

It’s heavy, but not too heavy – so there’s plenty of “feedback.”

It’s wide at 7″ – and that makes for an easy to hit target – that is pretty forgiving.

This bag will tolerate less than precise striking.

Here’s a view side by side with the smaller size – this one is both taller and wider.

Working with a bigger bag requires more work hence the calorie burned for three minutes.

Title Boxing Super Speed Bag, Yellow/Black, 8″ x 11″ – Overview

8″ x 11″ is on the heavier side and the calories burned using this one were 54 calories. It was harder to move, so it was done at a slower pace.

This bag is big – and slow.

Honestly, it’s too slow for my liking.

The bigger size enables you to achieve the technique and the rhythm before adding the difficulty of a smaller bag.

Title Boxing Super Speed Bag, Blue, 10″ x 12″ – Overview

10″ x 12″ is the biggest, but it is still soft and won’t scratch your hands.

I did NOT test this size, as I don’t own one.

This bag will be much heavier and slower than even the 11″ x 8″ – which is already too big, in my opinion.

That said, when you are only starting, getting a bigger speed bag is a good idea as a small-sized speed bag is harder to hit.

Benefits of Punching the Speed Bag

They say speed and power are related to each other – when you increase your speed, you also increase your power and vice versa. To get both and other benefits, a speed bag can help you. Hitting a speed bag with a beat needs concentration, coordination, and speed. It is an effective cardiovascular workout, and the enhanced coordination assists and improves your everyday life.

Even if you aren’t a boxer there’s a lot of fun and fitness to be had by punching the speed bag.

Working with a speed bag helps strengthen shoulder and arm muscles and sharpen reflexes. The speed bag returns so fast that it drives you to quickly bring your hands back to your face after finishing a punch, or you will miss the bag. Hitting a speed bag can also help you focus and get rid of stress.

The best exercise is something you enjoy doing – because then it’s not a chore.

Try burning some calories with the speed bag – it’s fun!

Speed Bag Calorie Burn – In Summary

I had fun using the speed bags from Title Boxing to test calorie burn.

Speed Bags require consistent focus and discipline your mind to hinder outside distractions and concentrate on the responsibility at hand. Using speed bags can help you become more proficient at keeping focus and zeroing in on your ultimate goal. This is a significant ability for your boxing and fitness goals and going through your everyday life. The amount of calories you want to burn depends on the weight and size of the speed bag you are using and your pace and movement.

Punch for 3 minutes and you can burn anywhere from 38 to 61 calories.

It’s a fast and fun workout.

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Some product photos on this page are property of Title Boxing.

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