A lot of people really want to lose fat. We all know what to do – get on a treadmill, and eat rice cakes, right? But come on, A that’s super boring, and B rice cakes get old pretty darn quick. Okay so I’m exaggerating a little bit. We all know there’s more to a good weight loss diet than just eating rice cakes. But most of all, that cardio oh that cardio is so tedious! There’s got to be a better way right? We know that the speed bag is a great workout, burns a good number of calories, and is way more fun. But can training with a speed bag lead to fat loss?
Training with a speed bag depending on your weight will burn anywhere from 400 calories an hour for a 150 lbs individual up to 700 calories an hour for a larger person of about 220 lbs. There’s lots of other ways that you can increase the intensity. Your metabolism will stay revved up for hours after your workout. When you combine it with a sensible diet and smart eating pattern, you can drop fat pretty quickly. In fact, if the trainee is hitting a speed bag for 3 hours a week (that being six 30-minute sessions or three one hour sessions), combined with a daily caloric deficit of about 500 calories, there is no reason that an average person with a starting weight of around 200 lb can’t lose around 3 pounds a week!
Is this the best way to lose fat? Is it at least the most fun way to lose fat? There’s so many variables depending on the individual, and there’s lots of different plans of attack. Your technique of hitting the speed bag can have very large impact on your results.
You can hit it in the simplest way possible which basically only involves the arms and shoulders. Alternatively, you can involve the core and leg muscles to a much higher degree without making the exercise feel more difficult. Besides burning fat and building muscle, speed bag training also helps improve your coordination and accuracy, as well as giving you a confidence boost!
What if I’m really out of shape?
One really great benefit of the speed bag, regarding fat loss, is how entry-level it can be. What I mean by that is that even someone who is extremely out of shape can hit a speed bag and get some low intensity cardio. This way they can slowly get themselves into better shape. Eventually they will be in a position where they can do more difficult or strenuous types of exercise. As long as you can stand and move your arms, you can hit a speed bag.
How can I work more than just my arms and shoulders using a speed bag?
You will definitely get a really good tricep and deltoid workout, your biceps will be worked too. But it is very possible to involve your legs and midsection. Like a lot of types of exercise, (e.g. rowing or cycling) the speed bag could be an isolation movement, or turned into more of a compound style exercise. Using some understated “ducking and diving” footwork will help you work up a sweat and involve the legs. Just sway from one side to the other, putting your weight on the right foot, then the left foot.
How many calories does hitting the speed bag burn?
Basically, a rough estimate of how many calories you will burn with speed bag training is 3 calories, per pound of bodyweight, per hour. Therefore, a 150 lbs person will burn around 450 calories per hour, a 200 lbs person will burn 600 calories per hour etc.
As you may know, the average person has a base caloric intake level of 2000 calories per day. This is to maintain your current body weight. It will vary depending upon your weight, height, and age, as well as some other factors. Your metabolic base rate will be elevated for anywhere up to 48 hours. During this period after your workout, your base metabolic rate will be anywhere from 5 to 15% higher than normal.
So you will be burning more calories for quite a while after your workout. That’s pretty substantial. Think about it, if your if your base caloric intake is 2000 calories a day and your base metabolic rate is 15% higher, you will be burning an extra 300 calories that day.
What speed bag technique burns the maximum calories?
It’s possible to basically stand completely still from the waist down while hitting the speed bag. But it stands to reason that this will not be the most strenuous technique. It also, therefore, will also not burn the most calories. If you simply bend your knees, and sway side to side with the punches it will involve the lower body. It is a similar motion that is used in rollerblading, (or roller skating if you’re over 40)!
Now, a 1 hour training session is quite a long one on the speed bag. So, for maximum calorie burn you should perform bodyweight squats, push ups, pull-ups, or really any other exercise. For something less anaerobic you could do jump rope or running in place. this will give you enough time to recover from the anaerobic aspects of hitting the speed bag.
If you only want to hit the speed bag, I would recommend shorter, more frequent training sessions over less frequent, longer ones. 30 mins, 6 days a week is great. Once you are happy with your weight, or if you don’t have a lot of time, you could reduce it to 15 mins a day. However I would suggest trying to do some other exercise as well.
How do I regulate my intensity for fat loss with a speed bag?
I would recommend monitoring your heartbeat. Easiest way to track your heart rate is to look at a clock and count how many heart beats in 6 seconds. Then you simply multiply that number by 10 and you have your heart rate.
The ideal fat burning range for your heart rate is about 60% of the maximum. Your maximum heart rate is calculated by subtracting your age from 220. For example, a 40 year old individual will have a maximum heart rate of 180 bpm (beats per minute). Therefore the target heart rate of 60% (of 180 bpm) would be 108 bpm.
So anytime your heart beats less than 11 times in 6 seconds, you need to pick up the speed of a little bit or take shorter rests between sets. Conversely, if your heart rate is 130 or 140 you might want to take slightly longer rests or slow down a little bit.
Can I get a good core workout with a speed bag?
Absolutely! By rotating, and turning and rocking side to side while hitting the speed bag, you can definitely work the core. Your abdominals and lower back muscles as well as your obliques, and intercostals will be worked well.
You will definitely still want to do some ab exercises too. On a side note, if you absolutely hate sit ups and crunches, sprints will work your abs unlike anything else you’ve ever experienced. If you haven’t done them in a while, you will be sore!
Does hitting a speed bag help build muscle?
You can certainly build some muscle! You will get a serious pump while hitting the speed bag. Some schools of thought on bodybuilding training teach that getting and maintaining a pump is one of the most important factors for muscle growth. Even if you a skeptical about that, the steady resistance you will feel when punching the bag will be enough to build some muscle.
How often do I need to hit a speed bag to burn 1 pound of fat?
Seeing results quickly will certainly help you stay motivated. You can definitely burn a pound of fat in 2-3 days if you train for 20 to 30 minutes per day and if you cut your calories to 500 below your basic caloric needs. Eating at your base caloric level, but also doing the same amount training it’ll pretty much take a week to lose a pound. Remember to always weigh yourself at the same time of day assuming that your eating habits are pretty routine. I recommend first thing in the morning.
So, will speed bag training help my body composition?
You’d better believe it! By building a little muscle and cutting off a some fat, you will end up with a much more favorable body composition. That means more muscle, and a lower body fat percentage. For most men, abs become visible below around 13%, for women it’s usually around 20% and lower.
Hit the speed bag regularly maybe 3 hours a week. Do this, and cut your calories to 500 a day below your daily requirements, you can definitely lose 2 to 3 pounds a week! If you weigh 200 lb and you lose 2 pounds of fat a week you’re dropping 1% or more of your bodyfat! Each week! Imagine going from 20% to 13% in six weeks! For most people, It’s actually very doable.
Summary.
So it turns out that hitting a speed bag can definitely help you cut fat. Regular workouts at least three times a week, preferably combined with some lower body exercises, either weights or cardio, combined with a sensible diet, will definitely help you reach your goals quickly. And trust me, it’s way more fun than a stationary bike. Not to mention that it looks cool while you do it.
