Want a heavy bag workout that pushes your cardio and endurance to the next level?

This drill is 10 rounds long, takes exactly 20 minutes and will have you throwing over 1,000 punches by the end.

And it's all about volume.

Video Breakdown

Structure

• 10 rounds total
• Each round: 1 minute work + 1 minute rest
• Total time: 20 minutes (1 min on, 1 min off × 10)

The Goal

Aim for 100+ punches per round. That's the key to hitting over 1,000 total punches.

The key is to find a constant rhythm. Don't throw with full power, not max speed, just consistent output.

How It Works: Alternating Rounds

Odd Rounds (1, 3, 5, 7, 9) - Head Shots: Jab-Cross-Jab-Cross.

• Throw continuous 1-2-3-4 (jab, cross, jab, cross)
• Quick reset (half-second or less) then repeat
• Example rhythm: 1-2-3-4... 1-2-3-4... 1-2-3-4...
• Keep the pace steady for the full minute
• No big wind-ups or driving through, just constant repetition

Even Rounds (2, 4, 6, 8, 10) - Body Shots.

• Focus primarily on the body
• Focus on hooks
• Again, continuous four-punch bursts: 1-2-3-4 to the body
• You can alternate targets slightly (some head but keep focus on body) and keep it flowing
• Same rule: steady tempo, no full power, just volume

Tips

• Pick a pace you can maintain for the entire minute without pausing
• If you keep the rhythm tight, you'll naturally hit 100–120+ punches per round
• Breathe, this is cardio work
• Stay relaxed in the shoulders; tension kills volume

By the end of 10 rounds, you'll have thrown over 1,000 punches. That's serious work for your endurance, cardio capacity and mental toughness.

Want More Drills Like This?

Check out “Combat Solo” program designed for solo training (shadowboxing + heavy bag). It gives you exact drills, round-by-round and structured workouts every time you train. You'll sharpen technique, build cardio, power, speed and precision. Train with purpose.