When you’re raging mad and your fists are craving some action, but your punching bag is nowhere to be found, don’t go all “Hulk smash” on your walls just yet. 

We’ve got some genius punching bag alternatives that will keep your knuckles happy and your neighbors’ kitchen intact.

From duffle bags with clothes to doorway punching bags, we’ve got the most common and easiest-to-make substitutes that will fit your every punching need. 

Who needs a comprehensive home gym with a punching bag when you can improvise with everyday objects and still unleash your inner Rocky Balboa?

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What are the best boxing bag alternatives?

Punching bags can be quite expensive. But not with these 15 punching bag alternatives.

So put your gloves on because things are about the get punchy!

#1 Shadowboxing

A purple infographic with an image of 
a child practicing Shadow Boxing in front of a mirror. Text displays: Shadow boxing

Shadow boxing is when you pretend you’re in a fight and practice your punching and footwork without physical punching bags or targets. 

Scientific fact

Did you know that shadow boxing was actually invented by George Dixon, and it’s not about bulking up your muscles at all?

Nope, it’s all about perfecting your footwork and technique.

It’s one of the easiest boxing workouts you can do at home and the best part?

You don’t have to be wearing gloves!

But hey, if you’re feeling like you want to add some power to your routine, why not try slapping on some wrist weights and feel the burn?

Having a shadow boxing routine is a great way to improve your punching form, build endurance, and enhance your imagination skills. 

For the best results, stand in front of a mirror and visualize your imaginary opponent. 

Punch and move as if you’re in a real fight and make sure to use your entire body while shadow boxing.

I also recommended buying a speed rope, so you can alternate between shadow boxing and jump roping for better results.

Credits: Boxing Life

#2 slip bag

A purple infographic with an image of a 
man dodging a Slip bag. Text displays: Slip bag

A slip bag is a little bag shaped like a teardrop that mimics the movement of an opponent.

It’s perfect for practicing slipping punches, ducking, and weaving while improving your footwork and head movement. 

Plus, you can easily combine this with shadow boxing to get a great workout!

To use it, hang the slip bag from the ceiling or wall and practice your moves as you hit the bag.

The benefits of using a slip bag include improving your reaction time, agility, and cardio endurance.


A slip bag is the only boxing bag that can be used without boxing gloves, making it great for those not wanting to spend a ton of money on punching bag accessories.

#3 Wooden Dummy

A purple infographic with an image of a wooden dummy. Text displays: wooden dummy

The wooden dummy, or as some like to call it, the “Wing Chun dummy,” is an old-school tool for martial arts training. 

It’s essentially a wooden structure that looks like an opponent and allows you to practice your strikes, kicks, and techniques. 

The perks of using a wooden dummy include mastering proper striking techniques, beefing up your upper body strength, and enhancing your reflexes. 


To get the most out of it, move around the dummy as if you’re in a real fight, practicing your moves and strikes.

With enough practice, you can level up your martial arts game using this nifty punching bag substitute.

#4 Resistance bands

A purple infographic with an image of a man punching with resistance bands on. text displays: resistance bands.

Resistance bands are like stretchy spaghetti that come in different levels of resistance. 

They’re workout tools and can be used to pretend you’re punching a bag. 

To get in on the action, tie them to a sturdy surface and practice your punches, jabs, and uppercuts while pulling against the resistance of the band. 


There are also a lot of resistance bands that can be used without a wall or surface, making them one of the best punching bag alternatives for when you are training outdoors.

Using resistance bands can pump up your punching power, make you Hulk-like strong, and help you get one of the best boxing workouts without actually hitting something (or someone).

#5 Kick Shields

A purple infographic with an image of a woman kicking on a Kick Shield. Text displays: kick shields

A kick shield is like a pillow with muscles that can take a beating. It’s a padded shield that you can hit, kick, knee, or elbow to your heart’s content. 

To use them as punching bag substitutes, aim your best strikes while hitting the shield. 

Using a kick shield can unleash your inner Bruce Lee, make you strike with surgical precision, and give you the balance of a ninja.

#6 Wrist Weights

A purple infographic with an image of a hand punching upwards with Wrist Weights on. Text displays: wrist weights

Wrist weights are tiny weights that you can strap on your wrists to add resistance to your moves. 

To use wrist weights as a punching bag alternative, put these fashionable weights on and start your shadow boxing training.

Using wrist weights can help you understand distance, make your punches feel like sledgehammers, and help you become a hand speed champion.

#7 Focus Mitts

A purple infographic with an image of a 
man punching on Focus Mitts. Text displays: focus mitts

They’re padded mitts that someone else holds, so you can practice your jabs, hooks, and uppercuts. 

To use focus mitts as punching bag substitutes, aim your strikes while hitting the mitts held by your partner. 

Using punching mitts can turn you into a punching Picasso, make your hands move like lightning, and give you a rhythm so smooth, you’ll be the next dancing king or queen (but in a cool and dangerous way).


Once you get a hold of it, the person holding the punching mitts can make you dodge, counter, or even throw some punches back at you. 

Unlike a free-standing bag or any heavy punching bag in general, punching mitts can be used to learn how to punch, block, counter, and move.

Evander’s opinion

In my opinion, focus mitts are way better than any punching bag when you are just starting out.

They help you improve your technique and footwork which is an essential foundation for any shadow boxing or punching bag workout.

#8 Car Tires

A purple infographic with an image of a shirtless man punching against car tires. Text displays: car tires

f you’re looking for a unique way to let out some pent-up anger, consider using car tires as your very own DIY heavy bag! 

All you need to do is tie a rope or chain around the center of the tire and hang it from a sturdy beam or tree branch. 

The tire’s weight and texture will give you a challenging and exciting punching experience that can help you build up your power, speed, and accuracy while also improving your strength and endurance. 

Plus, using a car tire as a free-standing punching bag is an affordable option for those on a tight budget.

Just be sure to watch out for potential hazards, like the tire swinging back and hitting you, and make sure that the tire is hung up securely.


For this workout, it is best to wear some decent boxing gloves since you don’t want your hands o get hurt because they are made of cheap material.

A mouth guard also comes in handy for protecting your teeth against the potential boxing bag swinging back at you might also be handy…

#9 VR Boxing

A purple infographic with an image of a 
 woman doing VR Boxing. Text displays: VR Boxing

Virtual reality has taken boxing to a whole new level!

With VR boxing, you can put on a headset and immerse yourself in a virtual world where you can punch a digital punching bag to your heart’s content. 

This high-intensity, low-impact workout is great for improving your hand-eye coordination, balance, and reflexes.

And the best part is, you can enjoy all the benefits of boxing workouts without ever leaving your living room! 

However, be warned that VR equipment can be expensive, and some people might not find it as satisfying as hitting a physical punching bag or doing some “real” boxing training.

Credits: VR Boxing

#10 Mattress Against The Wall

A purple infographic with an image of a Mattras Against The Wall. Text displays: Mattress against the wall

Who says you need a fancy free-standing bag to get a great workout in? If you’re short on cash or just looking for a quieter option, consider using old mattresses as DIY heavy punching bags! 

Just lean a mattress up against the wall and start throwing some strikes.

Hitting a mattress can help you improve your striking techniques and build up your endurance and strength. 

Plus, it’s a great low-budget option for those who don’t have access to a traditional punching bag.

Just make sure your neighbors aren’t at home…

#11 Duffle Bag With Clothes

A purple infographic with an image of a duffle Bag with clothes as a punching bag alternative. Text displays: duffle bag with clothes

Want to get in a good boxing workout that’s free? Fill up a duffle bag with clothes and hang it from a sturdy beam or tree branch! 

The clothes inside the punching bag will give you a soft but resistant surface that simulates the feel of hitting a real heavy punching bag. 

This DIY punching bag is perfect for anyone on a tight budget or looking for a low-impact workout.

Plus, hitting a duffle bag with clothes can help you improve your striking techniques and build up your strength and endurance.

Just remember to be careful and make sure the bag is hung up securely to avoid any accidents!

#12 Rocky Style: Pig Carcasses

A purple infographic with an image of a 
Pig carcasses as a punching bag alternative. Text displays: Rocky style pig carcasses

If you’re tired of punching the same old boring punching bags, it’s time to try something meatier. Enter Rocky Style, a “fun” and unique way to improve your boxing skills. 

To use it, “simply” hang a pig carcass from a sturdy beam or tree branch and start throwing straight punches like there’s no tomorrow.

The benefits? improved accuracy, power, and speed, as well as some serious endurance.

Your neighbors might start looking weird when you are using a pig carcass as a real punching bag but hey, who doesn’t want to be Rocky?

#13 Doorway Punching Bag

Doorway punching bag

Who needs a gym when you’ve got a doorway? The Doorway Punching Bag is an excellent alternative to a regular punching bag.

Just attach the bag to your doorway with a hook, fill it with sand, rice, or whatever you have lying around, and get to punching and kicking. 

Heaving your own punching bag literally around the corner of your room is great for improving hand-eye coordination, relieving stress, and getting your heart pumping. 

Plus, it’s small enough to fit in even the tiniest of apartments, so you can throw some straight punches without leaving the comfort of your home.

#14 Floor Bag

A purple infographic with an image of a floor punching bag. Text displays: floor punching bags

Floor bags – the exotic dancers of the punching bag world. These flat and low-to-the-ground bags allow you to throw punches and kicks and even practice your takedowns and ground game.

But what makes floor bags stand out from the crowd? It’s their toughness, baby.

These punching bags are built to last with high-quality materials that can handle even the most ferocious of beatdowns.

You can hit ’em with all you’ve got and they’ll keep coming back for more.

Evander’s opinion

Floor bags are strong punching bags, but not as strong as a regular punching bag

I use floor bags mainly to practice my technique while still throwing some decent power punches.

The great thing about practicing your technique on floor bags is that they swing back faster than heavy bags, allowing you to practice your movement better.

#15 Reflex Bag

A purple infographic with an image of a Reflex punching bag. Text displays: Reflex punching bags

If you’re looking to spice up your workout routine and impress your friends with your lightning-fast reflexes. Reflex punching bags are made for you.

One of the main perks of reflex bags is their ability to improve your hand-eye coordination and reaction time.

They’re like that overly enthusiastic friend that just can’t find still, except in a good way.

By constantly bouncing and swerving, they force you to react quickly and adjust your punches on the fly, which is great for building speed and accuracy.

Another great thing about reflex punching bags is their portability.

They’re like the little buddy that you can take anywhere – lightweight and easy to move around, making them perfect for those with limited space or who like to work out on the go.

Evander’s opinion

What I really like about reflex punching bags is that most of them come with spinning sticks.

So for every punch, you throw at it, it forces you to block a counter (unless you want to get hit with a stick).

These not only helped me improve my shadow boxing, technique, and defense but also made me look like a boxing ninja.

Just check out the video below to see what I mean.

Credits: Title Boxing

What Is a punching bag anyways?

A purple infographic with an image of a woman punching a punching bag. Text displays: What is a punching bag?

Punching bags are like a stress ball on steroids – a durable bag designed to handle your strikes and kicks when you’re feeling particularly punchy.

These punching pillows come in various shapes and sizes, from miniature speed bags to heavy bags and floor bags that are bigger than my neighbor’s ego – and trust me, that’s saying something!

Punching bags are used by everyone from boxers and karate kids to martial arts professionals and people with aggression problems.

All in the name of improving their technique, strength, and overall fitness.

How can punching bags make me more punch-tastic?

A purple infographic with an image of a shirtless man in a boxing stance. Text displays: What are the benefits of a punching bag?

Punch like a pro and impress your friends with your newfound punching technique and coordination

Say goodbye to puny punches and build some real muscle power with a punching bag workout

Outlast your opponents and go the distance with improved endurance and stamina

Beat your stress and anxiety into submission with every punch you throw

Develop the focus and discipline of a ninja and the confidence to take on the world

Become a punching machine and sharpen your hand-eye coordination and lightning-fast reflexes

Burn those calories and get your heart pumping with a workout that would make Rocky Balboa proud

Get ripped like a bodybuilder with a full-body workout that engages multiple muscle groups

Strengthen your bones and joints with a low-impact workout that won’t leave you feeling like a punching bag yourself

Whether you’re a beginner or a pro boxer, punching bags can be tailored to your needs and goals, just like a bespoke suit (except it’s not as expensive).

What can I punch at home?

A purple infographic with an image of a man getting punched in his face and his glasses flying away. Text displays: What can I punch at home?

If you don’t have any punching bags at home, fear not – you can get creative with everyday objects!

  • Hang a bunch of old tires from a tree
  • Stuff a duffel bag with clothes and hang it up
  • Or take out your frustrations on an exercise ball.
  • Punch a bucket of sand or water, but make sure to wear protective gear or you might end up with a broken hand (or a flooded living room).

Being creative with duct tape will definitely get the heavy bag swinging!

DIY Punching Bag: Easy Guide

Purple infographic with a heavy bag image and glove hitting it, text displays: DIY Punching bag tutorial

If you’re looking for a heavy bag that won’t leave you with an empty bank account, why not create your own homemade punching bag? 

Not only will you save money, but you’ll also get a sense of satisfaction from DIY-ing your workout equipment. Here’s how to do it in a way that won’t make you punch yourself in the face:

#1 Choose Your Ammo

Making your own punching bag is like being a mad scientist in your own gym laboratory.

You get to choose your weapon and create a beast that will help you conquer the world, or at least your workout.

DIY Punching bag filling from rice

Sand is like the OG of punching bag fillers.

It’s dense, heavy, and ready to give you a workout that will make you feel like a superhero. But let’s be real. Unless you are a boxing champ like me, you’ll probably want to go for rice instead. 

It’s like the vegan version of sand – light and fluffy, but still able to pack a punch.

If you’re feeling sentimental, you can stuff your bag with old clothes. It’s like giving your gym clothes a second life as your personal punching victims. 

And if you’re feeling fancy, sawdust is an option that will make you feel like you’re punching your way through a lumber yard.

#2 Bag It Up

DIY Punching bag with Clothes

Now that you’ve chosen your weapon, it’s time to bag it up like you’re smuggling contraband into your own house. 

If you want a longer bag, a duffel bag is perfect.

You can even pretend you’re training for your next getaway heist while you punch away. But if you’re short on space, a heavy-duty trash bag can work just as well, and you’ll get bonus points for the DIY aesthetic. 

If you have old boxing gloves lying around, don’t toss them out just yet. 

Stuff them with your chosen filling and tie them up for a compact and convenient punching bag.

It’s like giving those gloves a second chance to be the heavyweight champions they were meant to be.


It’s a good idea to experiment with different fillings and amounts to find what works best for you.

A good rule of thumb is to start with a lighter bag and gradually add more weight as you get stronger and more experienced.

You can always adjust the filling later on if needed.

#3 Hang It High

Finally, it’s time to hang your homemade punching bag. You’ll need a sturdy place to hang your bag, such as a tree branch, a sturdy beam, or a heavy-duty hook. 

Make sure to use a strong rope or chain to hang your bag, as it will be taking a lot of weight and impact. 


Try using duct tape to tighten to make sure the rope won’t come loose.

You may want to consider hanging a towel or blanket behind your DIY punching bag to protect your wall or floor from damage.

DIY Punching bag with sand,  hanging high on roof

Before you start punching, take a few practice swings to make sure your bag is secure and won’t come crashing down on you mid-workout. 

With your DIY punching bag set up and ready to go, you’ll be able to enjoy a challenging and fun workout from the comfort of your own home!

Credits: Travis Holley

My Final Thoughts…

Well, well, well, look who’s got a ton of punching bag alternatives up their sleeve? Feeling like a champ now, huh?

So, what’s the next move? Gonna start building your very own heavy bag out of old car tires and duct tape?

Or maybe take a more modern approach and go for virtual reality training?

Whatever you decide to do, one thing’s for sure: you’ll be punching your way to a ripped physique in no time with your own personal punching bags!


Punching bag substitutes are items that can take the place of a traditional heavy bag. You can use everyday objects, like pillows, cushions, or even old tires, to create a more affordable way to get your sweat on.

Absolutely! Substitutes for punching bags can help you improve your stamina, technique, and overall fitness. They’re great for building strength, speed, accuracy, and endurance. Not to mention, they make for a challenging and entertaining workout.

Yes, safety is always a top priority when it comes to exercising. Make sure your punching bag alternative is secure and won’t fly off during your workout. And don’t forget to wear protective gear like gloves and hand wraps to prevent any unwanted injuries.