Punch Bag Workout for Stress Relief: 20-Minute Session

Some days as a parent you reach 8pm with your jaw clenched and your shoulders up by your ears. The kids are finally asleep, work emails are still pinging, and you need to get it out of your system. For a lot of the mums and dads I coach, a punch bag workout for stress relief is the thing that works on those days. Here is how to do it well, what the bag can and cannot do for stress, and a 20-minute session you can follow.

Does hitting a punch bag really help with stress?

Exercise in general can help. The NHS Every Mind Matters guidance says being active can help release nervous energy and may help reduce stress (see the NHS stress page), and that regular activity can boost mood and improve sleep (see be active for your mental health).

Bag work has a few extra things going for it:

• It demands focus. Counting combinations and keeping your guard up leaves little room for the mental to-do list.
• It is physical and rhythmic. The steady thud of punches and controlled breathing can feel very settling.
• It is hard work in short bursts, so you finish tired in a good way.

One honest point. The idea that you should “vent” anger by picturing someone and hammering the bag is not the best approach. Research on anger suggests that rehearsing angry thoughts while hitting something may keep you wound up rather than calm you down. So I teach it the other way round: focus on technique, rhythm and breathing, not on who annoyed you today. Think of it as a workout that happens to burn off tension, not a way to act out anger.

Kit you need

• Hand wraps: support your wrists and knuckles. Learn to wrap properly before your first session.
• Bag gloves: 12oz or 14oz is a good all-round size for most adults.
• A bag: a freestanding bag works for flats where you cannot drill into the ceiling. Check your floor and your neighbours before you buy.

Never hit a heavy bag with bare hands. Wrist and knuckle injuries are common and take a long time to heal.

A 20-minute punch bag workout for stress relief

Use a round timer. If you are new to boxing, learn the basic stance and punches first in my boxing workout at home for beginners.

Warm-up (4 minutes)

• 1 minute marching or skipping on the spot
• 1 minute arm circles and shoulder rolls
• 2 minutes light shadow boxing, all four punches, no bag

Bag rounds (5 rounds of 2 minutes, 1 minute rest)

1. Settle in: jab, cross at about half power. Breathe out sharply on each punch.
2. Find a rhythm: jab, jab, cross. Move around the bag between combinations.
3. Body work: bend your knees and throw hooks to the middle of the bag, alternating sides.
4. Power round: cross, hook, cross. Full hip turn, controlled power, never wild swinging.
5. Empty the tank: 20 seconds fast straight punches, 10 seconds slow breathing, repeat 4 times.

Cool-down (2 to 3 minutes)

Take the gloves off and stand still. Breathe in through your nose for 4 seconds, out through your mouth for 6 seconds, for 10 breaths. Then stretch your chest, shoulders and forearms. This calm finish is where a lot of the stress relief settles in, so do not skip it.

Form and safety

• Keep your wrist straight on impact. A bent wrist is the most common bag injury.
• Hit with the first two knuckles.
• Power comes from your legs and hips. If your shoulders are burning after one round, you are arm-punching.
• Stay in control. Accurate punches at 70 percent beat sloppy punches at 100 percent.
• Stop if you feel pain in your wrists, elbows or shoulders. If you have a heart condition, a joint problem or any other health condition, check with your GP before starting high-intensity training.

No bag? You have options

Shadow boxing gives you most of the benefit for zero cost. Slam balls (thrown hard at the floor) are another great release. A brisk walk with some deep breathing, or a few minutes of hard intervals on the stairs, can also take the edge off. My post on exercise for stress relief for parents has more ideas, and if worry is more of a problem than stress, read my guide to exercise for anxiety.

Exercise can be a useful part of looking after yourself, but it is not a replacement for proper support. If stress, anger or low mood are affecting your sleep, relationships or ability to cope, please talk to your GP.

Try it in a class: SYP Release

SYP Release is my stress relief class in Archway, built around pads, slam balls and short bursts of hard work, finishing with a proper cool-down. You get the release of hitting something with a coach checking your technique, and a small group of other parents who know exactly how your week has been.

FAQs

Is punching a bag good for anger?

It can help you burn off the physical tension that comes with anger. Focus on technique and breathing rather than replaying what made you angry, which tends to keep you wound up.

How long should a punch bag workout be?

For beginners, 15 to 25 minutes including warm-up and cool-down is plenty. Bag work is more tiring than it looks.

Do I need gloves for a punch bag?

Yes. Always wear hand wraps and bag gloves. Bare-knuckle bag work is a quick way to injure your hands and wrists.

Is boxing good for mental health?

Like other forms of exercise, boxing can lift mood and help with stress for many people. It is especially good if you enjoy the focus and the sense of progress.

Book your first class

SYP Bootcamp runs 45-minute small-group classes in an indoor church hall in Archway N19, with a maximum of 10 people. It is £15 a class, the timetable is sent when you book, and every exercise has an easier and harder option. Book my £15 class or call or WhatsApp me on 07301 512215. Mums who want a plan built around busy weeks and stress might like my personal training for women in Archway.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.