Are Heavy Bag Workouts as Good as Sprinting?

Sprinting and heavy bag training both can help you burn fat and get in shape quickly. While the fitness benefits of these high-intensity workouts are similar, consider their functional differences when deciding which activity is right for you. The amount of time spent doing each activity, the diversity of each routine and the amount of work you have to do differs between these exercises, so you need to understand your goals when you choose a routine.

  1. Slim-Down Time

    • Sprinting and heavy bag training both demand a high level of intensity. Sprinting requires explosive movements to run quickly, while hitting the heavy bag requires bursts of strength and power when you make contact. Both also can be full-body exercises: You pump your arms and work your legs to sprint, and you can both punch and kick the heavy bag. Because of this, both exercises help burn calories quickly and help you lose weight. Sprinting burns calories in less time, since the intense explosive movements require a higher energy demand. However, the harder you work, the more calories you burn with either activity.

    Breaking the Boring Routine

    • Both workouts can help you get fit, but the heavy bag may keep your attention longer. The pavement pounding while sprinting can be pretty monotonous, especially if you can't consistently find different terrain or environments for training. With heavy bag training, you can practice a variety of punches and kicks, train for speed, focus on accuracy or adjust the intensity to change your routine.

    Workout Workload

    • While both workouts are vigorous, the effort you put into each exercise is different. Sprinting requires maximum effort for the entire duration of each run. When sprint interval training is incorporated into a cardio routine, it shortens the workout while still helping you gain speed, strength and endurance. Heavy bag training, while still intense, allows you to moderate the effort you exert, as it is a form of steady-state cardio. You can increase or decrease the speed at which you hit or kick the bag and also adjust the force you strike it with. This may cause workouts to take a bit longer, but it allows you to pace yourself as you work to get in shape.

    What's your Motivation?

    • Determining if heavy bag workouts are as good as sprinting ultimately depends on your reasons for training. If you are training for a running sport, sprinting may be the better exercise, as it will more directly prepare you for that activity. If you are looking to get in shape and practice self-defense, heavy bag workouts may suit you better. The time you have to exercise also may influence whether you choose to do more efficient sprints or longer duration heavy bag training. Sprints can be more beneficial If you are looking for the fat-burning efficiency of interval training. Heavy bag training may suit you better if you are looking for the endurance benefits of steady-state cardio. Since each exercise has its benefits, you have to evaluate your goals -- you may have a preference or find that they are good substitutes.