Boxing, heavy bag (punching bag) Calories Burned by City
Boxing, heavy bag (punching bag) burns approximately 210 calories per 30 minutes at 160 lbs. Use the core calculator for personal estimates, or open one of the curated city pages below where local climate has real search value.
About Boxing, heavy bag (punching bag)
Heavy bag work builds power, technique, and conditioning. The 2024 Adult Compendium of Physical Activities rates boxing punching-bag work at 5.8 MET (code 15110), with faster cadence rows from 7.0 to 10.8 MET. A 70 kg adult burns approximately 7.1 calories per minute, or 213 calories in 30 minutes at the steady punching-bag estimate. Heavy bag training emphasizes power generation through hip rotation, weight transfer, and core engagement.
MET value: 5.8 · Category: Strength
Find Your City
Calorie burn varies by pace, body size, terrain, and environment. These city pages are intentionally limited to strong, crawl-worthy combinations.
For every other location, use the main Boxing, heavy bag (punching bag) calories burned calculator.