1 jab with your left hand and 1 jab with your right. [3] X Research source 2 jabs with your left hand and then 1 jab with your right hand. [4] X Research source 1 jab followed by 1 uppercut. [5] X Research source 1 jab followed by 1 hook. [6] X Research source

As you get more comfortable, try doing combinations of 4 or 5 punches. For example, throw 1 left jab, 1 right uppercut, 1 left hook, and finish with 1 right jab. [8] X Research source

Make the routine a little bit harder by throwing your combination followed by a squat. For example, you could jab twice, do 1 squat, and continue repeating that for the full 45–60-second round. [10] X Research source

As you get more comfortable using a punching bag, try doing 4- or 5-minute rounds instead.

When you throw a punch, keep your other hand up in front of or to the side of your face to maintain a defensive stance. Don’t let your arm drop down after you land your last punch. Always bring it back up in front of your face as if you were defending against another person.

If the bag swings back toward you, practice taking steps back or to the side so you maintain the same distance from it.

Punching a bag without gloves could bruise your knuckles and cause skin tears, and you may have to wait a few weeks before you can safely workout on a bag again.

Practicing without gloves can also help strengthen your knuckles, forearms, and wrists.

Foot placement is important since it gives you more punching power and helps you stay balanced while you’re boxing.

Try practicing the movement slow when you’re first starting off so you maintain proper form.

If you’re consistently having trouble moving back as you punch, try switching to a lighter bag. It might be hard to notice if you’re moving backward if you’re working out on your own. Ask a partner or a trainer to watch your form to see if you’re hitting the bag correctly.

For example, if you’re right-handed, keep your left leg in front.

Start practicing your kicks slowly so you can work on your form and balance.

Throw in some kicks in between punches while you’re working the bag. Try kicking the bag at different heights to add some variation to your workout. It still might hurt a bit even when you hit the bag with your shin. If you’re in pain, start with some lighter kicks and work up your tolerance.

Even though the bag should move a little bit after each punch, you shouldn’t try to make it swing wildly.

Incorporate other cardio exercises and strength-training exercises into your workout routine to help you lose weight even faster.