How to Use the Everlast Cardio Punching Bag

Young man practicing on a punching bag

Whether you want to unload the stresses of the day or you want to get in fighting shape, the Everlast cardio punching bag will help you reach your goals. Light and flexible, the bag takes repeated punches, springing back and ready for more. Not only is punching a bag a good way to destress and train for competition, but it also improves strength, cardiovascular fitness and coordination.


The Everlast cardio punching bag is a freestanding punching bag with a hollow plastic base that you fill with water. A large spring attaches the bag to the base, which allows the bag to rebound and move after you strike it. The bag is made of a tough foam construction wrapped with durable polyester material, and it stands 64 inches tall.

Set Up

Before you use your punching bag, you need to fill the base with water. When filled, the base weighs 32 pounds. Position the unit in an area with several feet of open space around the base so you can move freely around the bag, and so the bag will not hit anything when it rebounds. You may want to purchase boxing gloves or wraps to protect your hands.

Starting Out

If you are new to boxing, start by learning the basic boxing stance and punches. Assume a split stance with one foot in front of the other; center your weight over the balls of your feet, not your heels. Practice lightly jabbing the bag with your left hand if you fight with your left foot forward, or with your right if you fight right foot forward.

Always keep a slight bend in your elbows; do not allow them to completely straighten when you punch the bag. Once you feel comfortable jabbing the bag, incorporate some footwork. Make your way around the bag as you jab at it.


As you become more adept at the basic punches and footwork, add advanced moves to your punching bag routine. For a full-body workout, incorporate two-, three- and four-punch combinations and kicks into your workout.

Try repetitions of left and right jab cross, hook and weave and roundhouse kicks with the back leg. Do each move for 20 seconds with a 10 second rest, repeated eight times. Work in sets of high knees and jumping rope to really get your heart rate up.

You can also train on the bag in two- or three-minute rounds to simulate the typical round length of a boxing match. Always warm up with some light footwork or cardio exercise before you start your Everlast punching bag routine.